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Make Summertime Snacking Nutritious, Delicious

For many, summertime is synonymous with outdoor adventures and on-the-go activities, ranging from biking and hiking to swimming and tennis. Choosing smart snacks that are simple to make, packed with nutrition and taste great can help power you up without slowing you down.

“Creating DIY snacks with real foods, like Montmorency tart cherries, nuts and seeds, gives your snacking habits an upgrade. Not only do ingredients like these offer endless variety in flavor and texture; their nutrient density will also make your snacks work harder for you,” said Matthew Kadey, registered dietitian and author of “Rocket Fuel: Power Packed Foods for Sports and Adventure.”

Montmorency tart cherries, which are grown in North America, are packed with anthocyanins – natural compounds that provide their ruby-red color, distinctive tart taste and potential health benefits. For those bolstering their exercise regimens this summer, there are added reasons to take a look at tart cherries. Studies have shown that Montmorency tart cherry juice may help reduce strength loss and aid recovery after extensive exercise.

“Try whipping up a batch of Cherry Mojito Popsicles,” Kadey said. “These cocktail-inspired popsicles are a refreshing way to work both recovery-boosting tart cherry juice and protein-laced Greek yogurt into your post-workout routine.”

For more recipes and to find out more about Montmorency tart cherries, visit

Rocket Fuel by Matt Kadey

Tart Cherry “Mojito” Pops

Recipe courtesy of “Rocket Fuel” by Matt Kadey, RD

Prep time: 15 minutes

Freeze time: 6 hours

Servings: 6

11/4     cups plain Greek yogurt

2          tablespoons honey

1          lime, zest only

11/4     cups Montmorency tart cherry juice

1          lime, juice only

1/3       cup finely chopped fresh mint leaves

Stir together yogurt, honey and lime zest. In separate bowl, stir together tart cherry juice, lime juice and mint.

Spoon two alternate layers of yogurt and cherry mixture into each mold. Insert sticks into molds and freeze until solid, about 6 hours.

To unmold pops, run mold under warm water for a few seconds, being careful not to thaw pops. Store in freezer for up to 2 months.

Tart Cherry, Dark Chocolate and Cashew Granola Bars

Recipe courtesy of Kristina LaRue of

Prep time: 10 minutes

Cook time: 15 minutes

Servings: 10

1          cup chopped raw cashews

1/2       cup chopped raw almonds

1/2       cup dried Montmorency tart cherries

1/2       cup puffed rice cereal

1/4       cup pumpkin seeds

1/4       cup semi-sweet chocolate chunks

1/8       teaspoon sea salt

1          tablespoon whole golden flaxseeds

1/4       cup brown rice syrup

1          tablespoon almond butter

Heat oven to 325 F; line 8-by-8-inch baking pan with parchment paper.

In bowl, mix all dry ingredients together.

In small bowl, stir together syrup and almond butter until combined and gently fold into nut mixture until completely incorporated.

Transfer bar mixture to prepared baking dish.

Using extra sheet of parchment paper, press down on mixture to form it to pan, ensuring there are no spaces in mix.

Bake 15 minutes; allow bars to cool completely in pan on wire drying rack. Place in fridge or freezer for faster cooling.

Remove parchment paper with cooled bars from pan and, using serrated knife, slice into 10 even bars. Remove parchment paper from bottom of each bar.

Wrap each bar individually with plastic wrap. Place wrapped bars in airtight container and store on counter for up to 5 days, or in fridge for up to 2 weeks.