Healthy Highlight: Cranberries

by

One of the fruits that really shines in the fall and winter months are cranberries. Cranberries have a bitter and sour flavor which makes them a delicious compliment to a cheese plate, dessert, or even your favorite cocktail. Make a goal for yourself and let's add some cranberries into the mix!

  • Cranberries are a superfood. They are high in antioxidants as well as Anthocyanins.
  • Cranberries can help lower blood pressure, protect against liver disease, improve eyesight, and improve cardiovascular health
  • Nutritionally, cranberries are most known for helping urinary tract health. Drinking cranberry juice lessens the risk of urinary tract infections

Recipes:

Healthy Cranberry Bread (amyshealthybaking.com)

  • 2 1/2 cups White Whole Wheat Flour
  • 1 1/2 teaspoon Baking Powder
  • 1/2 teaspoon Baking Soda
  • 1/2 teaspoon Ground Nutmeg
  • 1/2 teaspoon Ground Ginger
  • 1/2 teaspoon Salt
  • 1/2 tablespoon unsalted Butter
  • 3 large Egg Whites
  • 2 1/2 teaspoon Almond Extract
  • 2 teaspoons Liquid Stevia
  • 3 tablespoons Confectioners' Style Erythritol
  • 1/2 cup Plain Nonfat Greek Yogurt
  • 3/4 cup and 2 tablespoons Nonfat Milk
  • 1 1/2 cups Whole Fresh Cranberries
  1. Preheat the oven to 350°F, and coat a 9x5” loaf pan with nonstick cooking spray.
  2. In a medium bowl, whisk together the flour, baking powder, baking soda, nutmeg, ginger, and salt. In a separate bowl, whisk together the butter or coconut oil and egg whites. Whisk in the almond extract and stevia. Whisk in the erythritol. Stir in the Greek yogurt, making sure no lumps remain. Stir in 6 tablespoons of milk. Alternate between adding the flour mixture and milk, beginning and ending with the flour mixture, and stirring just until incorporated. (For the best results, add the flour mixture in 3 equal parts.) Fold in the cranberries.
  3. Spread the batter into the prepared pan. Cover the top with foil, crimping the edges around the pan’s rim to seal, and try to pushup the foil in the center to ensure it doesn’t touch the batter while baking. Bake covered at 350°F for 35 minutes. Acting very quickly, remove the pan from the oven, and carefully remove the foil. Immediately put the pan back in the oven, and continue baking the cranberry bread for an additional 25-35 minutes(for a total of 60-70 minutes) or until the top feels firm to the touch and looks golden or a toothpick inserted into the center comes out clean or with a few crumbs attached. Cool in the pan for 10 minutes before carefully transferring to a wire rack to cool completely.
  4. Once at room temperature, tightly seal the loaf inside of plastic wrap and refrigerate. For the best flavor, chill for at least 24 hours before slicing and serving. 

Green Salad with Apples and Cranberries (Cookieandkate.com)

  • 5 ounces Spring Greens Salad Blend
  • 1 large or 2 small Granny Smith Apples
  • 1/3 cup Dried Cranberries
  • 1/3 cup Pepitas or chopped Raw Pecans
  • 2 ounces chilled Goat Cheese, crumbled

For Vinaigrette:

  •  1/4 cup Extra-Virgin Olive Oil
  • 1 1/2 tablespoons Apple Cider Vinegar
  • 1 1/2 teaspoons Honey
  • 1 teaspoon Dijon Mustard
  • 1/4 teaspoon fine Sea Salt
  • freshly ground Black Pepper
  1. Toast the pepitas: In a medium-sized skillet, toast the pepitas over medium heat, stirring frequently, until they are turning golden on the edges and making little popping noises (if using pecans instead, warm them just until they are fragrant). Transfer the pepitas to a small bowl to cool.
  2. Make the dressing: In a cup or jar, whisk together the olive oil, vinegar, honey, mustard and salt until well blended. Season to taste with pepper.
  3. Just before serving, chop the apple into thin, bite-sized pieces. Place your greens in a large serving bowl. Top with sliced apple, dried cranberries and toasted pepitas. Use a fork to crumble the goat cheese over the salad.
  4. Drizzle the salad with just enough dressing to lightly coat the leaves once tossed (you probably won’t need all of it). Gently toss to mix all of the ingredients and serve!

Cranberry Crisp (Gimmesomeoven.com)

  • 24 ounces fresh Cranberries
  • 2/3 cup packed Brown Sugar
  • 1/2 cup freshly-squeezed Orange Juice
  • 1 teaspoon Vanilla Extract
  • Zest of one Orange

Crispy Oatmeal Topping Ingredients:

  • 1 cup Old-Fashioned Oats
  • 1/2 cup Chopped Nuts
  • 1/2 cup Packed Brown Sugar
  • 1/3 cup melted Butter or Coconut Oil
  • 1/4 cup Flour
  • Pinch of Salt and Ground Cinnamon
  1. Preheat oven to 350°F.  Grease 8 small ramekins, or one 9 x 9-inch baking dish with cooking spray.  Set aside.
  2. To Make The Cranberry Filling: Stir cranberries, brown sugar, orange juice, vanilla extract and orange zest together in a large bowl until evenly combined.  Set aside.
  3. To Make The Crispy Oatmeal Topping: Stir oats, nuts, brown sugar, melted butter, flour (or almond meal), salt and cinnamon together in a separate large bowl until evenly combined.  Set aside.
  4. Portion the cranberry filling evenly into the 8 ramekins (roughly 3/4 cup each), or pour the cranberry filling into the baking pan in an even layer.  Sprinkle evenly with the crispy oatmeal topping.
  5. Bake for 25-30 minutes, or until the cranberries are bubbling and the topping is lightly golden.  Remove from the oven and rest on a cooling rack for 5 minutes.  Serve warm, topped with vanilla ice cream.