Instructions: Local cherries now are available in markets, farmers markets or roadside stands. Bing cherries feature an appetizing red-mahogany color, a relatively small stone and fruit that is crisp and juicy. But the biggest benefit is its distinctive taste; it explodes with rich, sweet flavor.

Northern California is known worldwide for its quality produce. But the states Bing cherry may be the finest example of the regions growing conditions coming together to create a quality fruit. In the cherry orchards of the fertile San Joaquin and Santa Clara valleys, trees receive the ideal combination of nutrient-rich soil, sunny days and mild nights. Superior growing conditions result in bountiful harvests.

California ranks third nationwide in sweet-cherry production. The harvest begins in mid-May and usually lasts a mere month, with foothill cherry orchards typically the latest to ripen. San Joaquin, Tulare, Stanislaus and Santa Clara counties are the states top producers, but many other counties have significant sweet-cherry crops as well, including El Dorado, Solano and Yolo.

Nutritionally, a one-cup serving of cherries has 90 calories, minimal fat and of the daily allowance for vitamin C.

Within the past two decades, the scientific community has begun to recognize the value of fruits and vegetables beyond their nutrient contribution and their role in helping to prevent vitamin deficiencies. A number of phytochemicals

(bioactive non-nutrient plant compounds) have been identified in fruits, vegetables and other plant foods and have been linked to reduction in risk for chronic disease.

It is the hypothesized anti-cancer effects of fruits and vegetables that have received most attention, but beneficial effects related to coronary heart disease, stroke and blood pressure also have been observed. In addition, there is evidence that higher fruit and vegetable intake may contribute to weight control, the prevention of macular degeneration and bone health. Furthermore, because free radicals are thought to be involved in the etiology of a wide range of diseases, and fruits and vegetables provide significant amounts of antioxidants, the benefits of fruits and vegetables may be even greater than presently recognized.

Fruits and vegetables are rich sources of certain vitamins and minerals, fiber and a variety of phytochemicals. All of these components likely exert some health benefits. And it may be that, in part, the reported benefits of fruits and vegetables are due to these components working together in an additive or synergistic manner. However, it is the phytochemicals in plant foods that have attracted most interest.

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