(Family Features) For many, enjoying a small indulgence can serve as a reward for a job well done or a mood-boosting pick-me-up. In fact, mindful snacking is on-trend for a majority of consumers.

According to Mondelez International’s Fourth Annual State of Snacking Global Consumer Trends Study, 78% are choosing small indulgences to pamper themselves and 68% are checking nutrition labels on snacks.

With today’s changing palates and the growing demand for sour, less sweet foods and beverages, a superfruit like tart cherries can help snackers permissibly indulge without the guilt. Primarily grown on small family farms in the United States, Montmorency tart cherries – also referred to as sour cherries – are available year-round in dried, juice and juice concentrate, canned and frozen forms.

More than 110 scientific research studies show Montmorency tart cherries are a superfruit. In addition to their sweet-sour taste and unique nutrient profile, research suggests tart cherries – one of the few natural food sources of melatonin – may help improve sleep, aid in exercise recovery, reduce inflammation, ease arthritis symptoms, improve gut health and promote heart health. In fact, in one study published in the “European Journal of Nutrition,” adults who drank Montmorency tart cherry juice slept about 40 minutes longer on average and had up to a 6% increase in sleep efficiency.

While increasingly featured in functional beverages and health-positioned foods, tart cherries can also add drool-worthy flavor to superfruit-infused snacks, such as these Tart Cherry Superfood Banana Splits and Tart Cherry Brownie Bites. Plus, using tart cherries as a favorite ingredient in recipes like these adds a health halo to sweets – reinforcing the trend of permissible indulgences.

As an ideal superfruit snack that makes snacking more satisfying, tart cherries provide delicious flavor and potential health benefits in these recipes and beyond so you can savor the moment and cherish every bite.

Find more tart cherry snack recipes at ChooseCherries.com.

Tart Cherry Superfood Banana Splits

Recipe courtesy of Hannah Zimmerman of Bite Sized Studio on behalf of the U.S. Tart Cherry Industry
Prep time: 15 minutes
Cook time: 20 minutes
Servings: 2

• 1/2 cup dark chocolate chips
• 2 cups tart cherry juice
• 2 ripe bananas
• 1 cup vanilla Greek yogurt
• 1/4 cup almond butter
• 1/4 cup granola
• 1/4 cup dried tart cherries
• 1/2 cup frozen tart cherries, thawed

1. Place chocolate chips in bowl.
2. In saucepan over medium heat, bring tart cherry juice to simmer about 20 minutes until reduced to 2/3 cup.
3. Pour juice into bowl and mix until chocolate chips are melted and sauce is smooth.
4. Cut bananas in half lengthwise and place on two plates. Spoon 1/2 cup Greek yogurt on each banana then drizzle with 2 tablespoons almond butter and 2 tablespoons tart cherry chocolate sauce.
5. Sprinkle 2 tablespoons granola, 2 tablespoons dried tart cherries and 1/4 cup thawed frozen tart cherries on top of each banana split.

Note: Leftover tart cherry chocolate sauce can be stored in airtight container in refrigerator for later use.

Tart Cherry Brownie Bites

Recipe courtesy of Hannah Zimmerman of Bite Sized Studio on behalf of the U.S. Tart Cherry Industry
Prep time: 10 minutes
Yield: 12 bites

• 10 medjool dates, pitted
• 1/2 cup dried tart cherries
• 1/4 cup walnuts
• 2 tablespoons rolled oats
• 1/4 cup cocoa powder
• 1 tablespoon chia or hemp seeds (optional)
• 1/4 teaspoon salt
• 2 tablespoons peanut or almond butter
• 4 tablespoons tart cherry juice
• 1/4 cup mini chocolate chips
• cocoa powder (optional)
• melted chocolate (optional)

1. In bowl of food processor, combine dates; dried tart cherries; walnuts; oats; cocoa powder; seeds, if desired; salt; and nut butter. Pulse 30-60 seconds until ingredients are ground into tiny pieces.
2. Add tart cherry juice in 1 tablespoon additions, pulsing mixture after each addition, until crumbly dough forms.
3. Transfer dough to bowl and fold in chocolate chips.
4. Roll dough into 12 balls. Serve plain or finish balls with dusting of cocoa powder or drizzle of melted chocolate, if desired.

Source: Cherry Marketing Institute

(Family Features) What can family members do special this year for Mom? Most Moms dream of a fine meal they don’t have to shop for, cook or clean up afterwards. Often going out for breakfast on Mother’s Day can mean dealing with long lines and slow service. But Dad and the kids can rise to the occasion and prepare a meal themselves at home that can be a real treat.

Even the dad who only makes breakfast on weekends can cater a fine restaurant meal at home, with kids as willing sous chefs. It’s easy when your family shops where the pros shop, such as Sam’s Club for frozen appe­tizers, readymade pastry, organic produce, fine wines, quality meats, great breads and fabulous cheesecake ready to thaw and serve. For a crowning touch, add an unexpected and affordable luxury gift and Mom just might decide to sign on for another year.

Check out www.samsclub.com — or the Sam’s Club nearest you — for more great Mother’s Day ideas.

Mother’s Day Game Plan

Here’s the game plan for catering a Mother’s Day meal at home.

• Chill the champagne or make a deli­cious punch a few hours before the meal.
• Read the instructions on the box, then pop those frozen appetizers in the oven.
• Prepare and cook the salmon.
• Slice up some fresh fruit or bread.
• Finish with a deliciously moist cheese­cake - a Mom favorite. (Remember to thaw it beforehand.)
• Serve Mom in bed - let her relax and enjoy the meal and her day.
• Have the kids clean up the kitchen.
• Watch Mom smile.

Mom’s Secret Wish List

Mom usually puts the needs of her family first. But if she were really honest, she would say she’d love to have something from this list. And, Dads, when you shop smart, these become affordable luxuries.

1. Diamonds. They’re always a girl’s best friend. Diamond solitaire earrings go with everything — jeans on the soccer field, a suit at the office or workout clothes at the gym.
2. Designer Fragrances. Perfume and cologne in her special scent makes Mom feel pampered and special.
3. Furniture. Surprise her with something she’s been wanting, whether it’s the armoire for the great room, a new desk for the home office or even a new leather sofa.
4. Chocolate. Always a treat, especially now that health experts have declared that dark chocolate is actually good for us. Now, will it be Godiva or Ghirardelli?
5. Culinary Ware. If Mom has been trying to make culinary masterpieces from a mismatched set of cookware from her early married days, it’s time for an upgrade. Or, maybe she’d love a stand mixer or a great platter.

Salmon Wellington

Puff pastry encloses flavorful salmon, spinach and herbs in a main dish fit for a special occasion. Wellington prepara­tions are thought to take a great deal of time and skill to make. However, with the time saver of purchased puff pastry, it’s a breeze. The bundles can be pre­pared up to a week in advance and then frozen. Just pop them in the oven when needed.

Note: Puff pastry must be cold (but not frozen) when placed into a hot oven in order for the pastry to become light and flaky.

Makes: 4 servings

• 1 tablespoon sweet butter
• 1-1/2 tablespoons shallots or onion, minced
• 1/2 cup frozen spinach, defrosted and well drained
• 1/8 teaspoon ground nutmeg
• 1/2 tablespoon lemon zest
• 1 teaspoon thyme or dill
• minced Kosher salt and cracked black pepper
• 1-1/2 tablespoons crumbled feta cheese
• 4 thick, skinless fillets of salmon (about 6 ounces each)
• 2 packages puff pastry (defrosted in refrigerator)
• 1 lightly beaten egg
• 1 teaspoon milk

1. Heat sauté pan with butter over medium heat. Add shallots and sauté 3 to 4 minutes until softened. Reduce heat to medium-low and add spinach, nutmeg, lemon zest, thyme, salt and pepper. Sauté 2 to 3 minutes; remove from heat and stir in feta. Taste for seasoning and let cool.
2. Lightly salt and pepper each piece of salmon and top with 2 tablespoons of spinach mixture.
3. Roll out pastry sheets on lightly floured board. Cut 1 piece of pastry for bottom of each fillet — about 1 inch larger than the salmon. Cut a second piece large enough to drape over fillet and touch counter, plus 1 inch to spare all the way around.
4. Brush edge of smaller sheet with lightly beaten egg mixed with milk. Place 1 piece of salmon in center of pastry. Drape larger piece over salmon and seal the two pieces of dough together by folding and pleat­ing like a pie crust. Repeat for each “package.” Chill at least 30 minutes or freeze up to 1 week before baking.
5. Preheat oven to 425°F. Brush top of each package with a small amount of egg/milk mixture. Put on sheet pan lined with parchment paper and a dusting of corn meal. Bake in pre­heated oven for 18 to 23 minutes, until golden. Let rest 5 to 10 minutes before serving.

Cranberry Splash Punch

Makes: 8 servings

• 4 cups cranberry juice
• 3 cups pineapple juice
• 1/2 cup cherry juice
• 2 cups puréed strawberries or raspberries (fresh or frozen)
• 6 cups ice cubes
• 2 lemons, sliced
• 2 limes, sliced
• 3 cups orange soda or ginger ale

1. Mix all juices and puréed berries and chill thoroughly.
2. To serve, put punch in handsome container and add ice and fruit. Slowly stir in orange soda.

Source: Sam's Club

(Family Features) It’s no secret: Americans are desperate for sleep. In fact, the U.S. sleep aid market is expected to grow to $44 billion by 2020, according to data from Persistence Market Research. However, achieving better sleep may be as easy as changing what you eat.

A survey commissioned by the Cherry Marketing Institute and conducted online by Harris Poll in January 2017 among more than 2,000 adults suggests that Americans may be open to alternate sleep solutions. An overwhelming 83 percent of Americans would prefer to improve their sleep through diet rather than using over-the-counter sleep aids.

One promising solution that doesn’t require a trip down the pharmaceutical aisle: Montmorency tart cherry juice, which has been scientifically studied for its ability to help improve sleep quality and duration. Montmorency tart cherries are one of the few food sources of melatonin, a sleep-regulating hormone.

“Melatonin plays a big role in the sleep equation,” said Dr. Michael Breus, a nationally renowned sleep expert. “Without it, our bodies aren’t triggered to regulate the sleep cycle and therefore, we can’t get the rest we need. One simple, delicious and natural way to incorporate melatonin into your sleep routine is with Montmorency tart cherry juice. Research has shown adding two glasses of Montmorency tart cherry juice to your daily routine can improve your sleep quality and duration.”

A growing body of research suggests Montmorency tart cherry juice may help with sleep-related concerns, such as:

• Improving sleep efficiency
• Reducing the severity of insomnia and sleep disturbances
• Increasing sleep time

Tart cherries are available year-round in dried, frozen and juice forms at retailers across the country and online. For additional information, including more recipes like this soothing bedtime tea, visit choosecherries.com.

Tart Cherry Turmeric Bedtime Tea

Recipe courtesy of Kristina LaRue of LoveandZest.com
Prep time: 2 minutes
Cook time: 7 minutes
Yield: 2 cups

• 1 cup Montmorency tart cherry juice
• 1 cup water
• 1/2 teaspoon ground turmeric
• 1/8 teaspoon freshly grated ginger
• 2 bags chamomile tea
• 1/4 cup frozen Montmorency tart cherries

1. In small pot or tea kettle, bring tart cherry juice and water to boil. Stir in turmeric and ginger, and pour over tea bags and frozen Montmorency tart cherries. Steep 5 minutes. Remove tea bags and drink warm, at room temperature or chilled.

Source: Cherry Marketing Institute