Kari’s Sweet Snack Hack – No Added Sugar and the Health Benefits…Whew! But really its the taste that wins the day!

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A Sweet Snack or Hopefully Dessert Substitute That is Healthy

I love sweet treats, lets be honest who does not love sweets.  I also love black cherries, here is a little recipe that is SUPER healthy, tasty and very low calorie, not to mention the health benefits.

Recipe Ingredients:

1 Cup of Frozen Black Cherries  – Right now Costco has an economical large bag of frozen organic black cherries *Just a suggestion, use the brand  you like.

1 Cut Goats Milk  – I have been using Meyenberg Goats Milk *of course if you have a local goat farm that does milk processing I would opt for this.

Goats Milk: 140 Calories per cup
Black Cherries: 90 Calories per cup
Total Calories: 230 Calories

**Honestly its just this simple, two ingredients for a fabulous taste, with no added sugar and health benefits to boot.


1. Anti-inflammatory

This is pretty self-explanatory, as we all understand the concept of anti-inflammatory and the importance of keeping it down, especially as we age, and our joints age too.  Oh bother!

2. Treatment of Arthritis

Arthritis is caused due to the build-up and crystallization of uric acid in the joints, causing immense pain. People having high levels of urate in their blood are at a risk of gout attack.  Black Cherries have been found to ease this.  This is because the anthocyanin compounds help in breaking up the crystals that form in the joints and cause pain. So adding black cherries to your diet is certainly not going to hurt you.

3. Facilitates Sound Sleep

Melatonin, we have all heard the benefits of this natural product for aiding in sleep.  Did you know black cherries contain significant amounts of melatonin, a potent antioxidant that is produced in the brain’s pineal gland and helps to regulate natural sleep patterns. Since black cherry contains more melatonin than that normally produced by the body, it is effective in fighting insomnia and depression.

4. Beneficial for Heart

Black cherries are beneficial for your heart as well because they provide protection against damage to your arterial walls. The melatonin present in black cherries reduces the risk of stroke and heart disease by lowering blood lipid levels. The anthocyanin compounds also act as protective agents against heart disease

5. Fights Tooth Decay

Ok, so check with your dentist on this one, but its been rumored that dental cavities and tooth decay are caused due to the lack of oral hygiene. The compounds in black cherries can help block the formation of plaque which often leads to cavities and decay.

6. Reduces Oxidative Stress

Free radicals, if left unchecked, rob the DNA of its electrons, known as oxidation, thus affecting the body’s defense. The antioxidants contained in black cherries reduce oxidative stress by neutralizing the free radicals.


Here is a link to Meyenberg for the full “Skinny.”  Or you can read the below info taken from Meyenberg’s Goat Milk

While goat milk seems like a quirky choice to some, it’s actually the most popular milk worldwide, and it has been for centuries. Goats produce a unique, healthy milk with a number of benefits for your body and for the environment. And goats are simply charming, fun-loving animals that are a joy to be around.

Goat milk is real dairy.
Dairy refers to milk produced by an animal, specifically a mammal such as goats, sheep, cows or even camels and water buffalo. All mammalian milk is considered dairy but there are differences in butterfat content, lactose, and protein. That is why some people that are allergic to cow dairy or lactose sensitive to cow dairy can use goat dairy successfully and enjoy the many goat dairy products available**.

Goat milk is easy to digest.
While fresh goat milk and fresh cow milk have comparable flavor and nutrient content, goat milk has smaller size fat particles which produce a smaller and softer curd in the stomach. Small, soft curds are more rapidly broken down by stomach enzymes which make goat milk more easily digestible*. It is not uncommon for people who have trouble with cow milk to successfully switch to goat milk**.

Sensitive to lactose?
Goat milk may work for you. Goat milk (like all natural milk) does contain lactose, but many people who react poorly to lactose don’t have the same problem with goat milk**.

Goat milk has hypoallergenic value.
Casein is a natural protein that is found in all milk, and many people have difficulty with the Alpha S1 casein found in cow milk and are allergic to cow dairy. Studies have shown that goat milk is very low in Alpha S1 casein and primarily contains Alpha S2 casein. Research studies suggest 40% or more of patients allergic to cow milk can tolerate goat milk well*.

Goat milk has high levels of short and medium-chain fatty acids.
In fact, goat milk contains significantly higher levels of short and medium-chain fatty acids than cow milk. It is suggested that these fatty acids are more rapidly digested, provide quick energy for the body and are associated with a variety of other health benefits*.

Goat milk is easy on the environment.
Dairy goats need less water per gallon of milk produced than most other livestock raised for dairy. In addition, goats produce nearly 20 times less methane per kilogram of body weight than dairy cows***.

Goat milk is naturally homogenized.
Unlike cow milk, goat milk does not separate if left to settle. Goat milk dairy is less processed because homogenization, the process of forcefully breaking up fat globules in milk to achieve emulsification, is not necessary.

Our goat milk has a clean and mild flavor. (this I can attest to – its true and I use the product, Me Kari)
We use only the freshest milk possible, and by chilling it rapidly and minimizing agitation, we achieve a very clean and mild flavor.

* Young W. Park, George F.W. Haenlein: Handbook of Milk of Non-Bovine Mammals. Blackwell Publishing (2006).

** If you have been clinically diagnosed with either true cow milk allergy or lactose intolerance be sure to consult your medical profession before drinking goat milk.

*** Paul J. Grotzen, Ingo Aselmann & Wolfgang Seiler: Methane Production of Domestic Animals, Wild Ruminants, Other Herbivorous Fauna, and Humans. Max-Planck-Institute for Chemistry, Department of Air Chemistry, Germany (1986).

Kari Gaffney

Kari Gaffney

Since 1988 Kari-On Productions has helped artists get an even footing in the industry through jazz promotion in the genres of Jazz, World & Latin Jazz through Jazz Radio and Publicity. Why do we do both, because they compliment each other, and we care about fiscal longevity for the artist.

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