Introduction

Interested in creating delicious and nutritious smoothies effortlessly? This article provides insight into the best cherry smoothie recipes and tips to make your smoothies tasty, balanced, and nutrient-packed. 

The health benefits of cherries

​​Cherries are full of essential nutrients and antioxidants, which offer numerous health benefits, including: 

• Anti-inflammatory properties - Cherries, particularly tart cherries, are full of antioxidants like anthocyanins and flavonoids, which are important for fighting inflammation in your body. These antioxidants fight against harmful free radicals and prevent inflammatory enzymes to provide relief for conditions like arthritis, gout, and post-workout muscle soreness.^1,3 Research has shown that regularly incorporating cherries or cherry products into your diet can reduce inflammation markers in your blood, potentially lowering your risk of chronic inflammatory diseases³
• Pain relief - Tart cherries have been studied for their potential to alleviate muscle soreness and joint pain.² Some research suggests that drinking tart cherry juice or consuming tart cherry supplements may help reduce muscle pain and improve recovery after strenuous exercise
• Heart health - Cherries are a great source of potassium, which is a mineral that helps manage your blood pressure by offsetting the effects of sodium.³ Potassium helps your blood vessels relax, which helps to improve your blood flow and reduce heart strain. Additionally, cherries contain antioxidant compounds known as quercetin and catechins, which protect your blood vessels from damage, reduce inflammation, and even lower LDL cholesterol levels³
• Improved sleep - Cherries contain melatonin, a hormone crucial for regulating sleep patterns.⁴ Incorporating tart cherry juice or cherries into your evening routine may enhance both the quality and duration of sleep, making them a potential natural solution for insomnia or other sleep-related issues
• Digestive health - Cherries are packed with fibre, which is essential for keeping your digestive system in good shape.⁵ Fibre helps keep things moving smoothly in your gut, which prevents constipation and promotes regular bowel movements.⁵ Additionally, cherries contain a natural sugar alcohol called sorbitol, which can also help keep things moving along.^5,6 Therefore, adding cherries to your diet can help support a healthy digestive system
• Weight management - Cherries are low in calories but high in fibre and water content, which makes them both a satisfying and nutritious snack option for weight management.^5,6 The fibre in cherries helps you stay fuller for longer, reducing the chance of overeating
• Skin health - Cherries contain antioxidants such as vitamin C, vitamin E, and various polyphenols, which act as a protective shield for the skin from oxidative stress caused by environmental factors like UV radiation, pollution, and toxins.^1,5,6 These antioxidants reduce the risk of premature ageing, wrinkles, and skin sagging. Additionally, cherries contain compounds like ellagic acid, which may help prevent collagen from breaking down, helping your skin to stay more youthful and radiant.⁶ Whether you consume cherries or use cherry-based skincare products, your skin can reap the benefits of reduced inflammation, acne, and eczema

Choosing your ingredients

Choosing your cherries

The most important ingredient to make a smoothie is a good quality base fruit, in this case, cherries. You can opt for fresh cherries if you are currently in peak cherry season; however, frozen or canned cherries are also great alternatives that are available year-round. The type of cherry that you choose can also determine how sweet or tart your smoothie is, as the different varieties can have a large range of flavour profiles.⁷

There are many different varieties of cherries grown worldwide⁷. Some popular varieties include:

• Sweet Cherries: Sweet cherries, also known as dessert cherries, are juicy and have a sweet flavour with a hint of tartness. They are typically eaten fresh and are commonly used in smoothies, desserts, and salads
• Tart Cherries: Tart cherries, also referred to as sour cherries or pie cherries, have a more acidic and tangy flavour compared to sweet cherries. They are often used in baking, particularly in pies, cobblers, and preserves
• Frozen Cherries: Frozen cherries are typically harvested at peak ripeness and then flash-frozen to preserve their flavour and nutrients. They are convenient to use year-round and can be substituted for fresh cherries in smoothies, baked goods, and other recipes
• Rainier Cherries: Rainier cherries are a type of sweet cherry known for their distinctive yellow or bluish-red skin and sweet, juicy flesh. They have a delicate flavour with hints of floral notes and are often enjoyed fresh
• Black Cherries: Black cherries, also known as dark sweet cherries, have a deep red to almost black skin and a rich, sweet flavour. They are commonly used in cooking and baking, as well as for making preserves

Depending on your personal preferences and what is available to you, you can use a combination of any of these cherry varieties in your smoothie.

Adding your liquid

The liquid base that you use can determine the consistency and taste of your smoothie, along with contributing to its nutritional value. 

Common dairy options include:

• Skimmed
• Semi-skimmed
• Whole milk

If you prefer plant-based alternatives or are lactose intolerant, you can substitute milk for:

• Almond milk
• Soy milk
• Oat milk
• Cashew milk
• Coconut milk

Some people prefer to combine or substitute a dairy product with fruit juice, which can incorporate other flavours and nutrients into your smoothies. 

Optional add-ins

To further enhance the flavour and nutritional profile of your smoothie, you can also add yoghurt or cottage cheese for creaminess, protein, and probiotics. If you are using tart cherries, sweeteners such as honey, maple syrup, or agave syrup can balance any tartness. 

Common add-ins include:

• Protein powder - this will increase the overall protein content of the smoothie to help you stay satiated.⁸ Vanilla, chocolate, or unflavoured protein powder works best with the cherry flavour profile
• Hemp seeds - a good source of healthy fats
• Chia seed - a good source of healthy fats and fibre
• Flax seeds - a good source of healthy fats 
• Nut butter (almond, peanut, cashew) - an additional source of protein and fats
• Sunflower butter (a great nut butter substitute) - an additional source of protein and fats
• Liquid sweetener (honey, maple syrup, agave syrup) - to add additional sweetness if you are using tart cherries

Delicious cherry smoothie recipes

Classic cherry banana smoothie from Natalie’s Health

Ingredients: 

• 1 cup of frozen cherries
• ½ of a ripe banana
• 1 cup of almond milk (can substitute other dairy or non-dairy milk)
• 1 tablespoon of hemp seeds

Instructions: Combine all ingredients in a blender and blend until smooth. Adjust the consistency with more milk if needed.

Cherry almond smoothie from AmbitiousKitchen

Ingredients: 

• 1 ripe banana, preferably frozen
• 1 cup frozen cherries
• 2 cups organic spinach 
• 1 tablespoon almond butter
• 1 teaspoon vanilla extract
• 1/4 teaspoon almond extract
• 1/2 cup almond milk (can substitute dairy or non-dairy milk)

Instructions: 

Add all ingredients to a blender and blend until smooth and creamy. Add more milk if necessary.

Cherry berry blast smoothie from Allrecipes

Ingredients: 

• ½ cup of fresh or frozen cherries
• 1 cup of fresh or frozen mixed berries (strawberries, blueberries, and raspberries)
• ½ cup of Greek yoghurt
• ½ cup of orange juice
• 1 tablespoon of chia seeds (optional)

Instructions: 

Blend cherries, mixed berries, Greek yoghurt, and orange juice until smooth and creamy. If desired, add chia seeds and blend until well incorporated. 

Healthy cherry smoothie from SimpleGreenSmoothies

Ingredients: 

• 1 cup canned coconut milk
• 1 cup fresh or frozen cherries
• ¼ cup of fresh or frozen blueberries
• 1 cup of kale

Instructions: 

Blend kale and coconut milk together until smooth. Add the remaining fruit and blend again.

Cherry smoothie from Food with Feeling

Ingredients: 

• 2/3 cup of frozen cauliflower or 1 medium frozen banana
• 1 cup of frozen cherries
• 1 cup of oat milk
• 1/2 cup of yoghurt 
• 1 tablespoon of almond butter or other nut butter (optional) 

Instructions:

Add all ingredients to your blender and blend until smooth. If necessary, add a bit more liquid to thin out the smoothie. 

Chocolate cherry smoothie from Hungry Healthy Happy

Ingredients:

• 2 frozen bananas
• 200 g (7 oz) fresh cherries 
• 4 tablespoons of cocoa powder
• 2 tablespoons of maple syrup
• 1 and ½ cups of almond milk

Instructions:

Add the fruit to a blender and add the milk. Blend until smooth, then add maple syrup and cocoa powder. Blend again until combined. 

Mango cherry smoothie from Real Life Nutritionist

Ingredients:

• 1 cup of frozen mango
• 1 cup of frozen pitted cherries
• 1/2 cup orange juice
• 1/2 cup plain Greek yoghurt
• 2 tsp honey or liquid sweetener (optional)

Instructions:

Add all the ingredients to a blender, and blend until smooth. If needed, add additional liquid to thin the consistency. 

Tips for making the perfect smoothie

• Experiment with different combinations of fruits, liquids, and add-ins to create unique flavour profiles
• Add protein powder, nut butter, or seeds to boost the nutritional content of your smoothie and make it more satisfying
• Freeze leftover smoothie mixture in ice cube trays to use as a base for future smoothies or as a refreshing summer treat

Summary

Cherry smoothies are not only delicious, but they also have amazing nutritional benefits. Whether you prefer the classic cherry banana combination or want to explore a new flavour such as cherry almond, there will be a recipe to match your personal taste and dietary requirements.