The Age-Well Project

Change the way you age

Get our posts direct to your inbox

Search

  • About The Age-Well Project
  • Books
    • Our Books
    • Reviews
    • References
  • Blog
  • Recipes
    • Recipes By Ingredient
    • Breakfast
    • Dessert
    • Dinner
    • Drinks
    • Family
    • On The Go
    • Soups and Salads
    • Treats and Snacks
  • Contact
  • Events
  • Press

A SEASONAL SUPERFOOD THAT INHIBITS CANCER – SWEET AND SOUR CHERRY BOWL WITH KALE, ALMONDS AND GOAT’S CHEESE

June 6, 2014 7 Comments

cherry-grain-bowl

 

There’s something of the jewel about cherries – their colour, their shape, their size, the way they  shine (and yes, their price!).  Nutritionally, they’re even more precious, punching way above their weight.  Indeed cherries make it into the top 20 superfoods when it comes to antioxidants – and that’s just one reason they’ve been the subject of over 50 studies in the last few years (antioxidants are molecules that neutralize the free radicals bombarding our cells every day and thought to cause ageing and some degenerative diseases).  Sour cherries, sometimes known as tart cherries or Montmorency cherries, are king pin (just one cup contains 4,873 antioxidants) but plain old sweet cherries are almost as impressive, containing  a unique set of antioxidants not found in any other food.

Research suggests that cherries are such a powerful anti-inflammatory they can help with arthritis, gout and Alzheimers.  The combination of fibre, vitamin C, carotenoids, and anthocyanins has been shown to inhibit several types of cancer. Other studies suggest that cherries can help with heart health and reduce the risk of diabetes. On top of this, cherries are one of the few natural sources of melatonin – meaning they’ll also help you sleep better. You can read the serious stuff at  http://www.immunehealthscience.com/support-files/cherrynutritionalreport.pdf

Or take my word for it and go and buy some cherries right now! The best way to eat fresh cherries is in season (yes, that’s now), just as they are, straight from the bag. But with dried sour cherries and frozen cherries readily available, there’s no reason to eat cherries only in June.

I’ve been looking at savoury dishes that use fresh sweet cherries combined with dried sour cherries and this is my all-time favourite – even Carnivorous Husband loves it! With the inclusion of brown rice, kale, almonds, pumpkin seeds and tangy goat’s cheese, this dish provides almost every nutrient going.  You can replace the goats cheese with feta (or miss it out altogether), the kale with spinach, watercress or rocket, and the almonds with walnuts or hazelnuts.  The whole dish can be prepared in 20 minutes.  Use the freshest cherries you can find and don’t be tempted to leave the stones in (I have a stone-removing gadget that saves a lot of faffing around but Susan uses her fingers). The cherry season is short so go on … what are you waiting for?

SWEET AND SOUR CHERRY GRAIN BOWL WITH KALE, ALMONDS AND GOATS CHEESE

Serves 2

  • 100 g brown basmati rice
  • 1 cup coconut milk
  • 1.5 cups water
  • ½ tsp sea salt

Cook the rice in the coconut milk and water for 20 minutes or as per packet instructions.  While the rice is cooking, prepare the other ingredients:

  • 2 handfuls of kale, stalks removed and shredded
  • 1 tbsp pumpkin seeds, toasted
  • 1 tbsp flaked almonds, toasted
  • 10 dried sour cherries (I use the little packets of Forest Feast sour cherries from Waitrose but the tangiest dried sour cherries I’ve managed to unearth – also organic and entirely sugar-free – are from a range of dried fruit called Pearls of Samarkand and can be found in WholeFoods or some middle-eastern shops)
  • 10 fresh cherries, de-stoned and halved
  • 2 spring onions, sliced
  • 50g goats cheese, crumbled

Arrange the rice on the kale, top with the remaining ingredients and drizzle over the pomegranate molasses dressing:

  • 1 clove garlic, crushed
  • ¼ tsp cinnamon
  • 2 tbsp pomegranate molasses
  • 1 tbsp water
  • 4 tbsp olive oil

Annabel

cherries-on-white-plate-landscape

  • Meal Types: Soups and Salads
  • Conditions: Bones, Brain and Dementia, Cancer, Heart, Immunity, Joints and Arthritis
  • Ingredients: Almonds, Cherries, Goat's Cheese, Kale, Rice
« WHAT I EAT, WHAT I READ AND SWEET PAPRIKA SALMON FOR ALL THE FAMILY
PRO-AGEING RED BEANS – SPICED KIDNEY BEAN DIP WITH SMOKED PAPRIKA CRISPS AND CHERRY TOMATOES »

Comments

  1. Rosie says

    June 7, 2014 at 6:17 am

    Thanks a lot! What an interesting recipe ! I had no idea cherries had so many antioxidants I’m definitely can go and buy some this weekend!
    R x

    Reply
    • Annabel Abbs says

      June 10, 2014 at 1:35 pm

      Isn’t it great to have something really, really healthy and really, really delicious!

      Reply
  2. multiple sclerosis awareness bracelet says

    September 26, 2014 at 1:04 am

    Hi there! I’m at work surfing around your blog from my new iphone
    4! Just wanted to say I love reading your blog and look forward
    to all your posts! Keep up the outstanding work!

    Reply
    • Annabel Abbs says

      October 1, 2014 at 2:29 pm

      Thanks for your kind words – much appreciated!
      Annabel

      Reply
  3. Anne says

    June 1, 2017 at 4:40 pm

    Your recipes are simple yet luxuriously healthy and delicious. I am SO happy to have discovered your blog! Great writing and beautiful photography. Thank you for what you do! You make healthy food accessible and not intimidating in the least.

    Reply
    • Annabel Abbs says

      June 2, 2017 at 10:13 am

      Thank you so much, Anne. Much appreciated!

      Reply

Trackbacks

  1. Recipe for kidney bean dip - antioxidant-rich and anti-ageing says:
    January 15, 2015 at 12:50 pm

    […] as many as blueberries.   And it’s antioxidants (also high in cherries – see the recent post here) that protect the cell damage causing ageing processes such as inflammation and dysfunctioning […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • Email
  • Facebook
  • Instagram
  • Twitter

Welcome to The Age-Well Project

Welcome to The Age-Well Project!
Here you’ll find easy changes for a longer, happier life. We’ve immersed ourselves in the science of longevity and distilled the research to make it work in our everyday lives. You can change the way you age: here’s how.

The Age Well Project Book
The Age Well Project Plan
Windswept why women walk
52 ways to walk
the power decade
sleepless
the walking cure

Favourite Posts

WHY I’VE THROWN OUT ALL MY BEAUTY PRODUCTS (nearly…)

Why Alzheimer’s Is A Women’s Issue

HOW HAVING A DOG CHANGED MY LIFE

GREEN SPACE IS GOOD FOR YOUR HEALTH

SUGAR, CHOCOLATE, SADNESS AND BRAIN-BOOSTING BISCUITS

WHY ‘INFLAMM-AGEING’ COULD START IN THE GUT AND HARISSA-ROASTED VEGETABLE SALAD

POLYAMINES – THE NEW SECRET WEAPON FOR AGEING WELL & MOROCCAN SPINACH AND CHICKPEAS.

THINNING AGEING HAIR – WARM CHICKEN LIVER SALAD

About The Age Well Project

This site is for anyone who wants to make the second half of their life as healthy, happy and disease-free as possible. Sign up to get the latest research on ageing – and delicious recipes to match – direct to your inbox.

agewellproject

⭐️Change the way you age
📚The Age-Well Project + Age-Well Plan ⭐️Get tips & recipes on our blog - sign up ⬇️

Excerpts from Annabel’s new book, The Walking Cu Excerpts from Annabel’s new book, The Walking Cure in today’s @dailymail … find out where to walk to help heal mind, body, spirit.
Fascinating interview with our very own @annabelab Fascinating interview with our very own @annabelabbs in today’s @guardian on the astonishing impact of a city walk on our mental and physical health. Just make sure you walk among old buildings and avoid traffic pollution where possible … 

#agewell #citywalk
Annabel will be talking about the little known eff Annabel will be talking about the little known effects of landscape and walking on our mental and physical health this Saturday (5 April) in Canterbury. 3.30 pm in the Augustine Hall, Canterbury Christ Church University. We love meeting fellow Age-Wellers so do come and say hello….
Celebrating the launch of Annabel’s new book, Th Celebrating the launch of Annabel’s new book, The Walking Cure! Such a fun and inspiring event 💚💚💚
You can hear Annabel talking about the remarkable You can hear Annabel talking about the remarkable and little known effects of landscape on our mood and health at new podcasts from @thewellnesswaypodcast and @standardissuepodcast - find them wherever you find your podcasts.

#thewalkingcure #agewell
Follow on Instagram

Contact Us

For any enquiries please email theagewellproject@gmail.com.

Copyright © 2025 The Age-Well Project