Healthy Holidays!
5 Reasons to Add Cranberries to Your Daily Diet

Healthy Berries

FIVE REASONS TO ADD CRANBERRIES TO YOUR DAILY DIET

  1. Cranberries are considered a superfood because of its high concentration of vitamins, minerals, flavonoid and phytonutrients (plant based compounds). It’s high in Vitamin C, Vitamin E, manganese and even fiber.
  2. Cranberries have antioxidant, anti-inflammatory and anti-microbial properties.
  3. Research has shown that cranberries have benefits in fighting urinary tract infections, cardiovascular disease, type 2 diabetes, hypertension and even cancer.
  4. Cranberries can help reduce LDL (low-density lipoproteins) oxidation, increase HDL (high-density lipoproteins), reduce arterial stiffness and improve vascular function.
  5. Cranberries have also been known to improve your digestion, help prevent gum disease and boost your immune system.

FIVE WAYS TO ADD CRANBERRIES TO YOUR DAILY DIET

Cranberries are harvested in the fall in North America so during the holiday season it is best to buy them fresh and stuff your freezer with at least 12 big bags, one for each month.  Consuming whole cranberries gives you the whole benefit of fiber!

A WORD OF CAUTION: stay clear of sweetened cranberry products, such as juices and dried fruit.

  1. Add a ½ cup to your morning Smoothie!
    • Morning Zinger!
      • ½ cup of whole cranberries, fresh or frozen
      • 1 knuckle of ginger
      • 1 lime peeled
      • 5 tbsp. Monk fruit
      • Water to cover all ingredients
    • Blend until smooth and enjoy! Add your own favorite fruits and veggies to make it your own.
  2. Add to your Salad!
    • Broccoli Salad with Apples Walnuts and Cranberries
      • 1 cup avocado mayonnaise
      • 2 tablespoons honey
      • 2 tablespoons apple cider vinegar
      • salt and pepper to taste
      • 4 cups fresh broccoli florets cut into small bite sized pieces
      • 1/2 cup fresh cranberries
      • 1 apple diced
      • 1 cup walnuts coarsely chopped
      • 1/2 cup diced red onion
      • 1/4 cup chopped fresh parsley
    • In the bottom of a large mixing bowl, whisk together mayonnaise, honey, apple cider vinegar, and salt and pepper until smooth.
    • Add the remaining ingredients; stir well to coat.
  3. Make an original Cranberry Sauce
    • 12oz fresh cranberries
    • 1 cup water
    • ½ cup monk fruit
    • 3 in peel from an organic orange
    • Put all ingredients in a pot and bring to a boil. Simmer for 10 minutes then let cool.  Remove orange peel and enjoy warm or chilled!
    • You can cook with a cinnamon stick or add the juice from the orange. Add your own flare!
  4. Add cranberries to your energy bar!
    • Cranberry Coconut Energy Balls
      • 12 pitted dates
      • ½ cup fresh cranberries
      • 1 cup almond butter
      • ½ cup shredded coconut
    • Blend the dates, cranberries and almond butter. Spoon out a scoop and roll it in the shredded coconut.  Refrigerate until ready to eat.  Enjoy!
  5. Add cranberries to your holiday mocktail!
    • Put some cranberries in your sparkling apple cider for a holiday bubbly!

Cranberries go well with so many more things.  Keep exploring!

  • Great with sautéed Brussel sprouts and roasted butternut squash.
  • Great in muffins, with trail mix, with dark chocolate too!

References

https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients

https://www.cranberryinstitute.org/cranberry-health-research