Fresh cherries are primarily a natural source water, vitamin C, anthocyanins and fiberthat support the body’s hydration, immunity and anti-inflammatory mechanisms. They are also a source melatonin, a hormone that regulates the circadian rhythm. During the season, they delight with their full aroma and flavor, deserving to be called one of the most desirable summer fruits. Their delicate structure, however, has its price: cherries are not very durable, quickly lose their firmness, and when stored in unsuitable conditions, they can spoil in just a few days.
However, we can enjoy them longer if they are freeze-dried. This is a process in which fruit is first deep-frozen and then – under vacuum – deprived of water by its direct transformation from ice to steam.. In this way, they retain their natural color, aroma and most of the nutritional values, and at the same time become light and extremely durable.
Fresh cherries and their freeze-dried version differ primarily in the concentration of nutrients and durability. 100 g of fresh fruit contains only approx. 50 kcal, 12 g of carbohydrates, 1.5 g of fiber, 1 g of protein and a large amount of water (over 80%)which is responsible for their juiciness and refreshing effect. Freeze-dried cherries are a completely different story. After removing the water, their nutritional value per 100 g is more concentrated: approx 350 kcal, 70-75 g of carbohydrates, 8-9 g of fiber and 5-7 g of protein. A handful, i.e. approximately 20 g, corresponds to approximately a portion of 120-150 g of fresh fruit.
Freeze-dried cherries stand out high fiber content, which supports proper intestinal function and helps maintain stable body weight. Their nutritional value per 100 g is higher than that of fresh fruit, which is why they are an excellent element of a diet supporting metabolism. The freeze-drying process does not destroy phenolic compounds and anthocyanins, which are responsible for strong antioxidant properties. Research published by Northumbria University in 2021 found that regular consumption of cherries may improve endothelial function and lower blood pressure. It also helps reduce oxidative stress and inflammation.
An interesting aspect is also the influence of cherries on the quality of sleep. Researchers from the University of Northumbria in 2011 confirmed that the consumption of tart cherry juice (Prunus cherry) improved the duration and quality of sleep in people with insomnia. In the context of freeze-dried fruit, this means that they retain the potential to support regeneration, unless they have been enriched with additional sugar. Moreover, cherries contain tryptophan and serotonin, which additionally support the process of falling asleep and improve well-being.
It is also worth noting that freeze-dried cherries can be treated as a natural alternative to sweets. They are crunchy, intensely fruity and do not require any preservativesand at the same time provide vitamin C, potassium and polyphenols. In traditional folk medicine, they were used to relieve joint problems and support liver function.
People with diabetes should control portions of freeze-dried productsbecause smaller fruit volume means faster supply of easily digestible sugars. If you have reflux, tart cherries may make your symptoms worse. Moderation and observation of the body’s reactions always bring the best results.
Freeze-dried cherries, thanks to their intense flavor and crunchy structure, are perfect as an addition to breakfast – just throw a handful of fruit into the porridge, natural yogurt or muesliso that an ordinary meal gains clarity and natural sweetness. They can also replace candied fruit, which often contains additional sugar. In smoothie bowls or fruit cocktails, they play both a decorative and flavor role, enhancing the aroma and introducing an interesting texture.
However, their use does not end with breakfasts and desserts. Freeze-dried cherries can be used in baked goods – of muffins and cookies to homemade sourdough bread. During baking, they retain their intense color and aroma, giving the dishes a characteristic, slightly sour accent.
They also go perfectly with dark chocolate, nuts or mascarpone-based creams, creating elegant flavor combinations. In savory cuisine, it is worth trying them as an addition to salads with blue cheese, roasted meat or sauces – their natural acidity breaks the fatness of the dishes and adds finesse to them. It is worth choosing products without added sugar, which sometimes appear in cheaper versions of dried fruit. Freeze-dried cherries usually contain only one ingredient: fruit.
Sources: Terazgotuje.pl, PubMed
