- Juanita Weaver-Reiss
More than cranberries for a side
Updated: Dec 21, 2020
I don't think I had cranberries as a side on Thanksgiving until I was grown. At least I don't remember eating it until then.
My first taste of cranberry sauce was a small one and I think I rebelled against the bitter taste of it.
Cranberries were a staple of North American Indians. Maybe they brought it with them to the first Thanksgiving get together with the pilgrims. Who knows.
Cranberries could be considered a superfood; they are loaded with nutrients!
One half cup of cranberries contain:
only 25 calories
0.25 grams of protein
0.07 grams fat
6.6 grams of carbohydrates
4.4 mg calcium
0.12 mg magnesium
44 gram potassium
7.7 mg vitamin c
They also contain B vitamins - B-1 (thiamine), B-2 (riboflavin), B-3 (niacin), and B-6.
They have been touted to be good for UTI's. Although it takes a high concentration of the cranberry extract to be effective to prevent bacterial adhesion.
Other health benefits may be to reduce the risk of heart disease. A study in 2019 found that supplementing with cranberries may help to reduce blood pressure and body mass index.
I found a recipe that is a little bit of twist to the traditional cranberry sauce and decided to try it. It includes apples instead of oranges.
Cranberry Apple Crisp
Prep time 15 minutes
Cook time 45 minutes
Total time to prepare 1 hour
3 cups chopped apples
1 bag (3 cups) raw cranberries
2 T. tapioca starch or whole wheat pastry flour
⅔ - 1 cup Sucanat or Organic Cane Sugar
Oatmeal Crisp Topping:
1 cup rolled oats (if using freshly rolled or thick cut oats, grind a little in the blender or food processor)
½ -1 cup walnuts or pecans, chopped (optional)
⅓ cup organic cane sugar or Sucanat (dehydrated whole cane juice)
6 tablespoons butter or coconut oil or other oil
¼ teaspoon Himalayan pink salt or sea salt (optional if using unsalted butter/coconut oil)
Preheat oven to 350 degrees. Grease 9x13 inch baking dish with oil or butter.
Toss apples and cranberries with 2 T. flour/starch and 1 cup cane sugar. Spread in bottom of baking dish.
Combine ingredients for streusel topping and mix well. Sprinkle fruit base with streusel topping. Bake uncovered at 350 degrees on middle rack for 45 minutes (or until mixture has thickened and is no longer soupy.)
Amount Per Serving
Total Fat 14.6 g
Saturated Fat 1.8 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 10.3 g
Cholesterol 0.0 mg
Sodium 94.3 mg
Potassium 109.5 mg
Total Carbohydrate 49.2 g
Dietary Fiber 5.1 g
Sugars 8.9 g
Protein 2.0 g
The recipe is a little tart (I added the lower amount of sugar for my cranberry apple dish) but it was good. Much different than the traditional version of the cranberry sauce I was familiar with.
This "re-creation" reminds me of another one. That is the one my clients have when they are doing the Leap diet.
A review of a client's results after doing the Leap diet
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