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The Amazing Cranberry!

Posted on the 20 November 2010 by Oasisadvancedwellness @optimumwellness

With the holidays right around the corner the search for good-tasting healthy recipies for some of the more traditional holiday dishes can be difficult, at best.  Cranberry relish is a favorite and “must” at most holiday tables and yet many of us do not realzie it to be one of the most healthy foods consumed during the holidays. 

Cranberries are chalked-full of health benefits.  This beautiful red berry can certainly be considered a “super food.”  And according to some sources no other berry has undergone as much scientific study and scrutiny as the cranberry. 

Health Benefits of Cranberries

Antioxidant - According to Joe Vinson, Ph.D., research chemist at the University of Scranton in Pennsylvania, “Cranberries contained the most antioxidant phenols compared to 19 commonly eaten fruits. Cranberries are loaded with antioxidants and should be eaten more often.”

E.Coli – Compounds in cranberry juice can alter antibiotic-resistant strains of E.Coli, making it impossible for the harmful bacteria to cause an infection. A small pilot study from Harvard Medical School and Rutgers University found that eating about 1/3 cup of dried cranberries yielded the same effect. 

May help in preventing strokes
Anti-inflammatory properties
Promotes urinary tract health
Weapon against atherosclerosis
Decreases production of cavity and plaque producing bacteria in the mouth
Reduces the bacteria associated with peptic stomach ulcers
Protection from free radicals
Reduces LDL (bad) cholesterol levels and raises levels of HDL (good) cholesterol in the blood
Anti-viral properties
Effective against herpes simplex
Supports the growth of beneficial bacteria in the intestines
May be effective at preventing macular degeneration

Cranberry Holiday Recipes

Traditional Cranberry Sauce (No Sugar) Ingredients: 

1 12oz bag of fresh or frozen cranberries
1 cup fresh orange juice
1 tsp minced fresh ginger
1 tsp minced orange zest
1/4 tsp cinnamon
1/2 cup crushed pineapple
1/2 cup honey

Directions: 

  • Bring orange juice, ginger, zest and cinnamon to a boil on high heat in a medium saucepan.
  • Rinse cranberries and add once liquid is boiling. Reduce heat to medium and cook uncovered for about 10 minutes.
  • Add crushed pineapple and honey. Remove from heat and cool.

Recipe from The World’s Healthiest Foods 


Spicy Cranberry Sauce Ingredients: 

1 1/2 cups water
1 orange (including juice and finely chopped rind)
2 cups sugar
1 piece stick cinnamon
4 cups fresh or frozen cranberriesDirections: 

  • Cook first 4 ingredients together for 5 minutes.
  • Add cranberries. Cook until the berries stop popping.
  • Cool without stirring.

Recipe from The Cranberry Lady


Cranberry ChutneyIngredients: 

2 cups chopped Braeburn apple
2 cups whole cranberries
1/4 cup chopped onion
3/4 cup brown sugar
1/2 cup golden raisins
1/2 cup white vinegar
1/2 tsp. chopped garlic
1 medium red pepper chopped
1 Tbsp grated ginger root (or 1 tsp ground ginger)Directions: 

  • Combine all in a non-aluminum kettle.
  • Simmer until all fruits and vegetables are tender, about 20-30 minutes.
  • Stir often to prevent scorching.

Recipe from the Wisconsin State Cranberry Growers Association

Spiced Cranberry Sauce with Chardonnay and Orange Zest

 Ingredients

  • 10 ounces (about 3 cups) fresh or frozen cranberries
  • 1 cup dry chardonnay
  • 1/3 cup sugar
  • 1 teaspoon orange zest
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground nutmeg

Method

In a small pot, combine cranberries, chardonnay, sugar, zest, ginger and nutmeg, cover and simmer for 15 minutes. Using a potato masher or whisk, mash sauce until most of the cranberries pop. Cook, uncovered, until thickened, about 15 minutes more. Serve hot or room temperature.

Recipe from www.wholefoods.com