(Family Features) Jam-packed calendars and little spare time at home can make heads spin. When those hectic weeknights are giving your family fits, turn to delicious recipes you can have ready in 30 minutes or less.

Start with kitchen staples like chicken and rice – they’re easy to prepare and versatile enough to let you cook a variety of meals without feeling like you’re stuck in a dinner rut. For example, these Air-Fryer Bang Bang Chicken Tenders with Rice offer a kid-friendly take on bang bang chicken that’s both sweet and spicy.

This air-fryer favorite requires just half an hour in the kitchen and calls on the quality and convenience of Success Boil-in-Bag Jasmine Rice to make busy weeknights a breeze. In just 10 minutes, the aromatic rice cooks up soft and fluffy with a uniquely delicious flavor that’s naturally gluten free, Non-GMO Project Verified and free of MSG and preservatives.

For a real escape from the everyday hustle and bustle, invite island flavors to dinner with this simple yet satisfying Grilled Hawaiian Chicken and Coconut Rice. Remember, high quality doesn’t have to be high maintenance.

Ready in 10 minutes, Success Boil-in-Bag Basmati Rice is a quick, easy and mess-free option that is guaranteed to always cook right. It’s an appetizing addition to this tropic-inspired meal that can help you tackle hectic schedules without sacrificing flavor.

Find more ways to solve dinnertime dilemmas at SuccessRice.com.

Air-Fryer Bang Bang Chicken Tenders with Rice

Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4

• 1 pound chicken tenders
• 1/2 cup sweet chili sauce, divided
• 1/4 cup sriracha hot sauce, divided
• 2 tablespoons sesame oil
• 1 bag Success Jasmine Rice
• 1/2 cup mayonnaise
• 1 bag (12 ounces) coleslaw mix
• 1/2 English cucumber, thinly sliced
• toasted sesame seeds, for garnish (optional)
• green onions, for garnish (optional)

1. Toss chicken tenders with 2 tablespoons sweet chili sauce and 1 tablespoon sriracha. Drizzle with sesame oil.
2. Preheat air-fryer to 400 F. In two batches, without overfilling basket, air fry chicken tenders, turning basket halfway during cook time, 10-12 minutes, or until chicken is golden brown and cooked through.
3. Prepare rice according to package directions. Stir mayonnaise with remaining sweet chili sauce and sriracha until blended. In large bowl, toss coleslaw mix with 1/4 cup bang bang mayo sauce.
4. Divide rice among four bowls. Top with chicken, coleslaw mix and cucumber. Drizzle with remaining bang bang mayo sauce.
5. Garnish with toasted sesame seeds and green onions, if desired.

Grilled Hawaiian Chicken and Coconut Rice

Prep time: 5 minutes, plus 4 hours for marinating
Cook time: 15 minutes
Servings: 4

• 4 chicken breasts, skinless and boneless
• 1/2 cup soy sauce
• 1/2 cup water
• 1/2 teaspoon sesame oil
• 1/2 cup brown sugar
• 1 garlic clove, minced
• 1/4 cup white onion, chopped
• 1 bag Success Basmati Rice
• 2 cups coconut milk
• 4 pineapple rings
• 1/4 cup unsweetened coconut, shredded

1. In 1-gallon bag, combine chicken with soy sauce, water, sesame oil, brown sugar, garlic and onion. Marinate in refrigerator about 4 hours.
2. Heat grill to medium heat.
3. Prepare rice according to package directions, replacing 2 cups water with coconut milk.
4. Once finished marinating, remove chicken and pat dry. Grill about 7 minutes per side, or until internal temperature reaches 165 F.
5. Pat pineapple rings dry and grill about 1 minute per side.
6. Mix shredded coconut with rice. Place pineapples on top of chicken and serve with rice.

Source: Success Rice

(Family Features) Bolstering your immune system during winter, when coughs and colds seem to take control, is a must for the entire family. Supporting your wellness can start in a simple place – with the foods you eat and drink.

Consider an easy choice for any season like Florida Orange Juice, which can help you and your loved ones get the vitamins and minerals you need all winter long. With 100% of the daily recommended value of vitamin C in every 8-ounce serving along with key nutrients like potassium and magnesium, there’s a reason it’s referred to as the “Original Wellness Drink.”

With no added sugar or artificial flavor, it provides the benefits you need without the additives you don’t. It contains natural sugar from the whole fruit for a delicious solution that’s one of nature’s nutrient-rich foods with vitamins, minerals and phytonutrients. Plus, it’s easy to use as a nutritional ingredient in wintertime favorites like this comforting Orange Juice and Coconut Chickpea Soup or to start your day strong with a Superfruit Breakfast Smoothie.

Paired with a healthy lifestyle, 8 ounces of 100% orange juice may help support a healthy immune system as an excellent source of vitamin C and a good source of vitamin D in fortified juices. Vitamin C is commonly associated with helping maintain and strengthen healthy immune systems by protecting cells and promoting the production and function of immune cells. Meanwhile, vitamin D also plays an important role in regulating immune response by helping immune cells fight off bacteria and viruses.

“Safeguarding your health against the spread of illness is important year-round, especially during colder months when reports of cold and flu increase,” said Dr. Rosa Walsh, director of scientific research at the Florida Department of Citrus. “A key step in supporting your immune system is maintaining a well-balanced diet that is high in essential nutrients. Incorporating an 8-ounce glass of 100% orange juice can help you meet the recommended daily value of vitamin C and support your hydration.”

Beneficial plant compounds, like those in Florida Orange Juice, along with flavonoids and colorful carotenoids work to support the immune system by fighting inflammation and helping cells communicate, which can help strengthen immune responses when encountering infections.

Additionally, 100% orange juice is a source of phytonutrients like hesperidin, which has been shown in clinical studies to have antioxidant-like properties, heart health benefits and may help reduce inflammation. Hesperidin has also been linked with benefits related to cognitive function, immune system function and bone health.

To find more information and immunity-boosting winter recipes, visit FloridaJuice.com.

Orange Juice and Coconut Chickpea Soup

Servings: 8

• 1 tablespoon olive oil
• 1 cup diced yellow onion
• 1 red bell pepper, diced
• 1 1/2 cups diced carrots
• 1 1/2 teaspoons kosher salt
• 3 cloves garlic, finely grated
• 1/2 teaspoon ground cardamom
• 1 quart vegetable broth
• 1 can (14 ounces) light coconut milk
• 1 can (14 ounces) chickpeas, drained and rinsed
• 1/2 cup Florida Orange juice
• chopped cilantro (optional)

1. In medium saucepan over medium high, heat olive oil until it shimmers.
2. Add onions, bell pepper, carrots and salt; cook until onions are translucent, 5-7 minutes.
3. Add garlic and cardamom; cook 1-2 minutes, or until garlic is fragrant. Do not brown.
4. Add vegetable broth, coconut milk and chickpeas; bring to simmer.
5. Decrease heat to low and cook until carrots are tender, about 10 minutes.
6. Add orange juice, remove from heat and stir. Taste and adjust seasoning as desired.
7. Serve garnished with cilantro, if desired.

Superfruit Breakfast Smoothie

Servings: 2

• 8 ounces Florida Orange Juice
• 4 ounces dark sweet cherries
• 2 ounces pomegranate juice

1. In blender, puree orange juice, cherries and pomegranate juice then serve.

(Family Features) Whether you live alone or have multiple mouths to feed each day, grocery bills can add up. It’s an inevitable expense for everyone, but there are tried-and-true ways to limit your spending and put money back in your pocket.

It all starts by considering the number of meals you need to make each week and creating a flexible menu. Ask family members to help brainstorm recipe ideas for the week then take inventory of ingredients you already have on hand. When it’s time to head to the store, consider these financially savvy tips to avoid overspending.

Stick to Your List
It may sound obvious, but avoiding impulse purchases is one of the easiest ways to save at the store. Creating a menu and buying only what you need keeps the bill lower when you head to the checkout counter. As an added bonus, this helps limit food waste at home by avoiding buying more than what your family can actually eat.

Sign Up for Loyalty Programs
Many grocery stores and chains offer the opportunity to join free loyalty programs. Oftentimes, these programs include savings provided only to members without having to sift through coupons. Alternately, some provide cash back rewards or additional savings once you accrue a certain level of points, while others include partnerships with other retailers, like gas stations, that provide savings at the pump based on your grocery spending.

Shop for Seasonal Produce
While it’s easy to get caught up buying specific items for specific recipes, remember to keep seasonality in mind. Oftentimes, in-season produce is more readily available and, therefore, cheaper. Take fall for example, when Envy Apples – a cross between Braeburn and Royal Gala apples – can help your favorite autumnal recipes pop and allow you take full advantage of the best nature has to offer. Enjoy seasonal classics like apple pies, crumbles and tarts, and consider adding this Baked Apples with Coconut and Crumble Topping recipe to your dessert rotation.

Saving additional money this year can be as simple as scanning your Walmart receipt using the Fetch app, where you can accrue points with every purchase of Envy Apples. It’s as easy as snapping your receipt, earning points to shop available offers then redeeming those points for rewards like gift cards.

Stretch Your Meals at Home
While it may not show a direct impact on your receipt, taking recipes further at home can limit how often you head to the store. For example, leftovers from one evening’s rotisserie chicken dinner can be repurposed for the following day’s lunches. Or you can turn steak night scraps into a memorable weekend steak-and-egg brunch. When you cook a large meal for guests, don’t let all the extra food go to waste; freeze portions separately then enjoy them later as a family dinner.

Find more fall recipe inspiration that helps you stretch your grocery budget at EnvyApple.com.

Baked Apples with Coconut and Crumble Topping

Servings: 8

• 6 Envy Apples
• 3/4 cup dark chocolate
• 1/2 cup chopped roasted hazelnuts
• 1 cup instant or rolled oats
• 1/2 cup dried coconut
• 2 tablespoons flour
• 1/3 cup butter
• 2 tablespoons brown sugar
• maple syrup or honey, for serving

1. Core apples then score skin around apple a few times. Cut small slice from top and bottom to make apple more stable and give room for crumble topping.
2. Finely chop chocolate and combine with hazelnuts.
3. Arrange apple slices in lined baking dish.
4. Fill center of each apple generously with chocolate and hazelnut mixture (reserve about 2 tablespoons for topping).
5. Preheat oven to 350 F.
6. Combine oats, coconut, flour, butter and brown sugar; mix well.
7. Top each apple generously with crumble mixture, creating small mound on top of each apple; sprinkle with reserved chocolate and hazelnut mixture.
8. Bake apples 20-25 minutes, or until crumble is golden and apples start to soften.
9. Serve with drizzle of maple syrup or honey.

Source:

Envy Apples

(Family Features) Work, social commitments, kids’ activities and the daily grind can take over schedules and wreak havoc on your opportunities to sit at the table for meals. As your calendar seems to fill up with meetings, family occasions and more, you might just find yourself skipping breakfast or lunch and opting for filling snacks instead.

In fact, according to the International Food Information Council’s 2022 Food and Health Survey, 75% of Americans snack at least once per day, which means 2023 could become the year of the snack. Whether it’s forgoing breakfast at home for a bite on the go or powering up with an afternoon morsel, one flavor favorite and nutritional powerhouse you can turn to is the pecan.

As pecans are used in an increasing number of snack innovations, they’re being hailed as the fastest growing nut in new snack applications, according to Information Resources Inc. They’re an ideal snack for punching up your routine with great taste, plant-based nutrition and an easy-to-pair profile.

For example, they’re poised to remix your snack mix mentality as they complement sweet, savory, spicy and buttery combinations. Ready in less than half an hour, you can add some sweetness to your workday with this Pecan Snack Mix with Cranberries and Chocolate for a fruity, nutty, chocolatey twist on traditional trail mix.

If a saltier treat is more your speed, consider this Salty Pecan Snack Mix for a grab-and-go breakfast as you head out the door or an easy way to keep hunger at bay in the afternoon. Because pecans pair with a variety of ingredients and flavors, they’re a perfect partner for this combination of rolled oats, coconut, honey, cinnamon and more.

Find more sweet and savory recipe inspiration at EatPecans.com.

Pecan Snack Mix with Cranberries and Chocolate

Recipe courtesy of Jess Larson and the American Pecan Promotion Board
Prep time: 10 minutes
Cook time: 5 minutes, plus 10 minutes cooling time

• 1 cup pecan halves
• 1 cup rice squares cereal (wheat or cinnamon)
• 1/2 cup pretzels
• 2 tablespoons unsalted butter
• 1 tablespoon brown sugar
• 1 1/2 tablespoons pure maple syrup
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground nutmeg
• 1/2 cup dried cranberries
• 1/2 cup dark chocolate chips

1. In large, microwave-safe bowl, add pecans, rice squares cereal and pretzels. In small, microwave-safe bowl, add butter, brown sugar, maple syrup, salt and nutmeg. Microwave butter mixture 1-2 minutes until melted then pour over dry mix. Toss well to combine.
2. Microwave snack mix in 45-second intervals, about 4-5 intervals total, until mix is fragrant, golden and toasty.
3. Cool mix completely then stir in cranberries and dark chocolate chips.

Salty Pecan Snack Mix

Recipe courtesy of Mallory Oniki and the American Pecan Promotion Board
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 15

• 2 cups rice squares cereal
• 1 cup rolled oats
• 1 cup unsweetened coconut
• 1/3 cup honey
• 1/4 cup coconut oil
• 1/2 teaspoon cinnamon
• 1/2 teaspoon salt
• 1/4 cup butter
• 2 cups chopped pecans
• 1 cup oyster crackers

1. Preheat oven to 350 F.
2. In bowl, add rice squares cereal, oats and unsweetened coconut.
3. In small saucepan over medium heat, add honey, coconut oil, cinnamon and salt. Stir until mixture starts to boil then pour over snack mix and stir until well combined.
4. Transfer to baking sheet and bake 8-10 minutes.
5. In saucepan over medium heat, add butter. Stir until butter browns then add chopped pecans and oyster crackers. Turn heat to low and stir while pecans roast.
6. Remove snack mix from oven and add brown butter pecan and cracker mixture; stir to combine.

(Family Features) The next time your kids are begging for an indulgent snack after finishing chores or dessert following dinner, call them to the kitchen for a quick, delicious lesson. Teaching children to cook helps them get more comfortable with an important life skill while encouraging independence – all while having a little fun.

This Popcorn Party Pizza swaps out the classic pizza crust for popcorn – a whole grain that’s 100% unprocessed with no additional additives, hidden ingredients or GMOs – infused with gooey melted marshmallows and topped with childhood favorites.

After an adult melts the marshmallows and lines the pan with the marshmallow-popcorn mixture, kids can help create their own work of art with red piping gel as “pizza sauce;” rolled fruit snacks as “pepperoni” slices; and jellybeans, coconut and candy-coated chocolate pieces for the oh-so-sweet toppings.

Visit popcorn.org to find more kid-friendly recipes to help children learn their way around the kitchen.

Watch video to see how to make this recipe!

Popcorn Party Pizza

Yield: 8 slices

•             Nonstick cooking spray
• 3          tablespoons butter
• 1          bag (10 1/2 ounces) mini marshmallows
• 2          quarts popped popcorn
• 1          tube (0.68 ounces) red piping gel
• 1          package red raspberry rolled fruit snack
• green jellybeans (optional)
• coconut (optional)
• candy-coated chocolate pieces (optional)

1. Spray 12-inch pizza pan with nonstick cooking spray; set aside.
2. In large saucepan over medium heat, heat butter. Stir in marshmallows until melted. Stir in popcorn until well coated.
3. Spread mixture evenly onto prepared pizza pan.
4. Drizzle red piping gel over “pizza” for “sauce.”
5. Cut small circles (about 1 1/4-inch diameter) from rolled fruit snack and place on pizza for “pepperoni” slices.
6. Decorate with jellybeans, coconut and candies, if desired. Cool completely before cutting into wedges.

Source: Popcorn Board

(Family Features) Whether you spend your summer afternoons sitting by the pool, splashing in the shallow end or just soaking up the sun’s rays, part of the fun is beating the heat with a cool, refreshing snack. Heading to the freezer for a fruity ice pop can transport you from your own backyard to a tropical island, and the experience can be even more rewarding when the tasty treat is homemade.

Cool down after fun in the sun with these kid-friendly Pina Colada Sweetpotato Ice Pops, a tropical-inspired dessert made with coconut cream, sweetpotatoes, fresh pineapple, lime juice and honey.

Sure to please kids and adults alike, they’re a better-for-you option when a cold snack calls your name. As a “diabetes superfood,” according to the American Diabetes Association, sweetpotatoes provide a main ingredient that’s rich in vitamins, minerals, antioxidants and fiber along with a “sweet” flavor without the added sugar.

The ease of this summer snack means kids can help in the kitchen, and while you wait for the sweet concoction to freeze, you can share this fun fact with them: The one-word spelling of “sweetpotato” was adopted by the National Sweetpotato Collaborators in 1989 in an effort to avoid confusion with the potato and yam among shippers, distributors, warehouse workers and consumers. To add to the fun facts, a sweetpotato is not even botanically related to a white potato; they are two entirely different species from one another.

Visit ncsweetpotatoes.com to find more delicious summer recipe ideas.

Watch video to see how to make this recipe!

Pina Colada Sweetpotato Ice Pops

Prep time: 5 minutes
Freeze time: 3-4 hours
Yield: 8 small ice pops

• 1/2       cup coconut cream
• 3/4       cup mashed and cooked sweetpotato
• 3/4       cup diced pineapple
• 2          tablespoons honey
• 1          tablespoon lime juice
• coconut flakes (optional)

1. In food processor or high-speed blender, mix coconut cream, sweetpotato, pineapple, honey and lime juice. Transfer batter to freezer molds.
2. Place in freezer 3-4 hours. Top with coconut flakes, if desired.

Source: North Carolina Sweetpotato Commission

(Family Features) It can be hard to ignore the rising costs of food, gas and other basic household items. Many families are especially feeling the burden of inflation at the grocery store.

However, you can make your hard-earned dollars stretch a little further at the supermarket and put delicious, nutritious meals on the table with these cost-saving tips from Healthy Family Project and by looking for the Produce for Kids logo in your local produce department. These produce companies give back to local communities and support nutrition education and information sharing.

Plan your meals. Making a plan for what meals will be on the menu each week can help you identify ingredients you can use in multiple recipes and save money by not adding items you may not use to your grocery list. Once your meals are planned and you head to the store, stick to your list to avoid unnecessary spending.

Opt for in-season produce. Typically, fresh fruits and vegetables cost more when out of season since they’re not as readily available. Buying in-season produce also helps ensure you get better tasting fruits and veggies.

Keep ingredient lists short. Quick and easy meals the entire family can enjoy are often accompanied by shorter ingredient lists. For example, these recipes for Grilled Peach Flatbread with Goat Cheese and Mixed Berry Pizza with Oatmeal Coconut Crust both require 15 ingredients or less and can be on the table in half an hour, giving you more time to spend with those who matter most.  

Discover more family-focused recipes and tips for saving on grocery bills at healthyfamilyproject.com.

Mixed Berry Pizza with Oatmeal Coconut Crust

Recipe courtesy of Healthy Family Project
Prep time: 10 minutes
Cook time: 20 minutes

• 1 egg
• 1 1/2 cups rolled oats
• 1/3 cup unsweetened shredded coconut
• 1/3 cup all-purpose flour
• 2 tablespoons brown sugar
• 3 tablespoons unsalted butter, melted
• 1/4 cup honey, plus additional for drizzling, divided
• 1/2 teaspoon cinnamon
• 1 teaspoon pure vanilla extract
• 1pinch salt
• 1/2 cup vanilla Greek yogurt
• 1/2 lemon, juice only
• 3 strawberries, sliced
• 1/4 cup blueberries
• 1/4 cup blackberries

1. Preheat oven to 350 F.
2. In mixing bowl, mix egg, rolled oats, coconut, flour, brown sugar, butter, 1/4 cup honey, cinnamon, vanilla and salt until incorporated.
3. Evenly spread mixture in greased springform pan and bake 20 minutes, or until golden brown.
4. Remove pan from oven and cool.
5. In bowl, mix Greek yogurt with lemon juice.
6. Once oatmeal crust is fully cooked, use spatula to spread lemon-yogurt mixture on top.
7. Top with sliced strawberries, blackberries and blueberries. Drizzle with additional honey.

Grilled Peach Flatbread with Goat Cheese

Recipe courtesy of Healthy Family Project
Prep time: 5 minutes
Cook time: 10 minutes

• 2 large naan or flatbreads
• 2 fresh peaches, sliced
• 1/4 cup goat cheese crumbles
• 1-2 tablespoons balsamic vinegar
• 1 tablespoon olive oil
• fresh arugula (optional)

1. Preheat grill or grill pan.
2. Grill naan until softened and lightly grilled.
3. Place peach slices on grill and sear about 1 minute per side.
4. Using pastry brush, spread olive oil onto naan.
5. Top naan with goat cheese and peaches.
6. Place back on grill over low heat, cover and cook 3-5 minutes.
7. Add fresh arugula, if desired
8. Drizzle with balsamic vinegar before slicing and serving.

Source: Healthy Family Project

(Culinary.net) When celebrating with family, there is nearly nothing better than passing a light and sweet dessert around the table. These Simple Macaroons are crisp, dipped in decedent chocolate and a completely scrumptious option for celebrating Passover.

Simple to make and easy to eat, this sweet dessert is a crowd favorite. With a fresh kick of lemon zest and crunch of shredded coconut, they are a bite-sized, delicious way to end your meal.

They take little to no time to make, only baking 10-12 minutes for a tray full of tasty dessert bites ready to devour.

With sweet honey and vanilla, the flavors come together to create something sweet but not overpowering. It’s a small, crumbly bite that’s perfect for sharing during Passover.

Find more sweet treat recipes for any holiday at Culinary.net.

Watch video to see how to make this recipe!

Simple Macaroons

Recipe adapted from marthastewart.com
Yield: 15 macaroons

• 1          large egg
• 2 1/4    tablespoons honey
• 1/4       teaspoon vanilla extract
• grated lemon zest
• 1/4       teaspoon salt
• 1 1/4    cups shredded coconut
• 5          ounces dark chocolate, melted

1. Preheat oven to 375 F.
2. In bowl, whisk egg. Add honey, vanilla, lemon zest and salt; whisk. Stir in coconut until completely coated with egg mixture.
3. Using 1 1/2-inch ice cream scoop, make 15 balls, transferring each to parchment-lined baking sheet, spacing about 2 inches apart.
4. Bake macaroons 10-12 minutes, rotating halfway through, until coconut starts to brown on edges.
5. Transfer sheet to wire rack and let cool.
6. Before serving, drizzle with melted chocolate or dip bottom sides of macaroons in melted chocolate to cover bases. Refrigerate 15 minutes to set.

Source: Culinary.net

(Family Features) Adding better-for-you recipes to your family’s menu can be as simple as incorporating protein with ingredients that enhance flavor and nutrition.

For example, this Peanut Butter Crunch is powered by peanuts, a nutrient-rich superfood that delivers 19 vitamins and minerals plus 7 grams of protein per serving. It’s a simple, sweet way to enjoy an at-home dessert without ditching health goals.

Visit gapeanuts.com to find more recipes that pack a protein punch.

Watch video to see how to make this recipe!

Peanut Butter Crunch

Yield: 2 dozen squares

• 1          cup light corn syrup
• 1          cup granulated sugar
• 1          jar (12 ounces) crunchy peanut butter
• 6          cups crisp rice cereal
• coconut flakes, for topping (optional)
• chocolate chips, for topping (optional)
• melted chocolate, for topping (optional)
• sprinkles, for topping (optional)

1. In 2-quart microwave-safe container, stir syrup and sugar.
2. Microwave 1 1/2-2 minutes on high, or until sugar is dissolved.
3. Stir in peanut butter until well blended.
4. Mix in cereal.
5. Pour into 8-by-12-inch buttered pan.
6. When cooled, cut into squares and top with coconut flakes, chocolate chips, melted chocolate or sprinkles, if desired.

Source: Georgia Peanut Commission

(Family Features) If you want to add superfoods to your diet in the new year, Montmorency tart cherries may be perfect for you.

Montmorency is the variety of tart cherries grown in America, primarily on small family farms. Compared to sweet cherries that are typically eaten fresh during the summer season, tart cherries are available year-round as dried, frozen, canned, juice and juice concentrate.  

Decades of scientific research has shown Montmorency tart cherries are deserving of their superfood reputation. Here are five reasons to enjoy them more often:

• Sleep: Tart cherries are one of the few food sources of melatonin and have been the focus of multiple sleep studies.
• Exercise recovery: Tart cherry juice has become a popular exercise recovery drink for athletes.
• Arthritis and gout: Studies have explored the impact of Montmorency tart cherry juice consumption on gout attacks and arthritis symptoms.
• Heart health: Montmorency tart cherry research has examined blood pressure and blood lipids.
• Versatility: Although they remain perfect for pie, tart cherries can easily transition from sweet to savory, adding complex flavors to oatmeal, smoothies, salads, granola bars, trail mix and grain bowls.

Look for dried U.S.-grown tart cherries at the store and online for enjoyment at the start of your day and at night in recipes like Tart Cherry Overnight Oats and Tart Cherry Bedtime Bites.

Find more recipes and scientific research at ChooseCherries.com.

A Dark, Colorful Clue

The deep red color is your clue to the science-based benefits of Montmorency tart cherries. The vibrant hue is due to the concentration of anthocyanins, a type of polyphenol in the flavonoids family that has been widely studied.

Tart Cherry Bedtime Bites

Recipe courtesy of the Cherry Industry Administrative Board
Yield: 12 bites

• 6 medjool dates, pitted
• 1/2 cup dried tart cherries
• 1/2 cup finely shredded coconut flakes
• 3/4 cup unsalted cashews
• 1 teaspoon almond extract
• 1 pinch fine sea salt

1. In food processor, process dates until broken into pea-sized bits. Add dried tart cherries, coconut flakes, cashews, almond extract and sea salt; process until combined. Form into 12 balls and chill 2 hours.

Tart Cherry Overnight Oats

Recipe courtesy of the Cherry Industry Administrative Board
Servings: 2

• 1 cup dried tart cherries, plus additional for topping (optional)
• 1 cup old-fashioned oats
• 1 cup almond milk
• 1/2 cup slivered almonds, plus additional for topping (optional)
• 2 tablespoons tart cherry concentrate
• 2 tablespoons chia seeds
• 1/2 teaspoon cinnamon
• honey, for topping (optional)

1. In large jar or container, mix cherries, oats, milk, almonds, cherry concentrate, chia seeds and cinnamon. Cover and refrigerate overnight.
2. Spoon into bowls and enjoy cold or warmed up. Drizzle with honey or sprinkle with extra dried tart cherries and almonds, if desired.

Source: Cherry Industry Administrative Board