It may taste sinfully decadent, but this fat-free ruby-red fruit is low in calories (one cup has just 90), and packed with fiber and vitamin C. Adding fruit, such as cherries, to your diet can help lower blood pressure and risk of stroke. That's because they are naturally sodium-free and a good source of potassium -- 1 cup provides about 9% of our RDA. Another bonus: Cherries have two kinds of phytonutrients -- quercetin and anthocyanidin -- both of which are powerful antioxidants. Did you know there are two distinct cherry species? Sweet cherries are the ones you buy fresh in the market, tart are typically canned or frozen and pie-ready. Shake a tart cherry tree during its short fruiting season and you'll have some 7,000 cherries -- enough for about 28 pies.

Fruit Alternative

Grab an apple, another great source of phytonutrient antioxidants and fiber. Bonus: Apples contain the mineral boron, which boosts bone health.

Cran-Cherry Cooler

Makes 2 smoothies

1 cup reduced-calorie cranberry juice cocktail
1 cup frozen or fresh pitted cherries
1 cup raspberry sorbet or sherbet
6 ounces low-fat vanilla yogurt
2 tablespoons ground flaxseed
1-2 cups ice cubes or crushed ice

1. Add all ingredients in a blender or large food processor.

2. Blend on highest speed until smooth, about 10 seconds. Scrape sides of blender and turn on blender for 5 seconds more.

3.Pour into two glasses and enjoy!

Per smoothie: 296 calories, 6 g protein, 61 g carbohydrate, 4 g fat, 6 mg cholesterol, 6 g fiber, 63 mg sodium. Calories from fat: 12%.

SOURCE: The Flax Cookbook by Elaine Magee, MPH, RD

Lighten up your cooking by going to www.WebMD.com and searching for the keyword "recipes."

Published July 2005.