Nature’s Little Superfood: Dive into Cranberry Wellness!
The most commonly grown cranberry varietal in the United States is the North American cranberry (Vaccinium macrocarpon). They are a rich vitamin source, especially vitamin C, and contain the polyphenol - A-type proanthocyanidin - the compound that is effective in treating urinary tract infections or UTIs.
Because of this, cranberry juice has long been accepted as a holistic preventative measure for urinary tract infections even though research results vary. Cranberry extract pills and other supplements abound as pure cranberry juice is very tart and hard to swallow. The same can be said for eating the berry raw.
There is a solution though…
Cook with them!
Cranberries are a versatile ingredient that can add a burst of tart flavor to both sweet and savory dishes. You’re probably already familiar with fresh cranberry sauce (or the ubiquitous canned version) that is found on many tables at Thanksgiving dinner, but there are an abundance of recipes you can prepare to enjoy this superberry. But first, let’s dive into the nutritional benefits you can get by eating cranberries.
Why Eat Cranberries?
Cranberries are a superfood for many reasons. They are rich in fiber and bioactive compounds that affect your body from your heart to your gut. Here are some reasons why you should include these tart treats in all types of dishes:
Improve Digestive Health: Cranberries are loaded with a combination of soluble and insoluble fiber - about 4 grams per cup. Fibers are difficult for your body to digest and so they provide a feeling of fullness and help food pass smoothly through your digestive system. This is why it has the nickname “body’s broomstick”. Ideally you should aim to get 25 - 35 grams of fiber every day.
In the same manner that cranberry works to treat urinary tract infections by preventing the adhesion of bacteria in the urinary tract, one study showed that cranberry prevented the adhesion of the bacteria H. pylori in the stomach lining which is important because these bacteria have been linked to stomach ulcer formation.
Improved Skin Health: Cranberries’ rich antioxidant and anti-inflammatory properties can also benefit skin health. Vitamin C supports collagen production, which is important for maintaining skin elasticity and reducing wrinkles. Additionally, its antioxidants help protect skin cells from oxidative damage caused by UV exposure by neutralizing free radicals in your body which can damage skin cells and accelerate the aging process.
Exhibit Anticancer Properties: Cranberries can be a cancer-fighting dietary partner. They contain powerful compounds called phytonutrients, in particular one called anthocyanin which gives them their rich, red color. Based on 34 preclinical studies, the constituents in cranberries target numerous mechanisms of cancer inhibition including a decrease in cancer cell reproduction and an increase in cancer cell apoptosis or cell death.
Reduce Risk Factors for Diabetes: Because cranberries are rich in polyphenols, giving them a high antioxidant capacity, they have been shown in studies to lower risk factors for getting diabetes. For people that already have type 2 diabetes, cranberries have a low glycemic index (45) so they won’t raise blood glucose levels. Multiple studies suggest that some bioactive compounds in cranberries can enhance insulin function and improve glucose metabolism that is also helped because the fiber slows down sugar absorption in the bloodstream.
Spice Spotlight
ROSEMARY
Rosemary (Rosmarinus officinalis) belongs to the Lamiaceae plant family, which is well known for its biologically active essential oils. Other well known family members include basil, lavender, mint, sage, and thyme. It is a fragrant evergreen perennial plant that is native to the Mediterranean but can be found in other temperate areas of the world as well. This versatile herb has been used for centuries not only to enhance flavor but also for its natural preservative and medicinal properties. Incorporating rosemary into your meals is an easy and natural way to support your overall well being.
Here’s why you should include it in your diet:
Boosts Memory and Cognitive Function: Rosemary has long been known as the herb of remembrance as Ancient Greek and Roman scholars often wore garlands of rosemary woven into their hair to improve their memory during exams. Modern science has confirmed its nootropic properties reporting an increase in memory speed as well as recognition memory processes after adding rosemary to the diet on a consistent basis. Simply smelling rosemary’s aroma can improve cognitive performance too.
It is thought that aging and diseases of aging, such as Alzheimer’s disease, are a result of oxidative damage and stress. Studies suggest one way to stay cognitively fit may be using plants, such as rosemary, with antioxidant bioactive compounds that counter free radical damage. According to the National Library of Medicine, rosemary has a strong impact on improving cognitive function.
Supports Hair Health: Although the rosemary in this case is most often applied to the hair and scalp in the form of rosemary essential oil to strengthen and regrow hair and improve the condition of your scalp, you can make a rosemary tea and use it as the final rinse after you wash your hair. Drinking the rosemary tea will help you promote healthy hair from within.
Promotes Cardiac Health: Consuming fresh rosemary leaves can be a complimentary post myocardial infarction therapy (meaning treatment after a heart attack) to improve diastolic function (when the heart relaxes and fills with blood), controls the inflammation resulting in cardiac muscle hypertrophy (when the heart muscle enlarges due to increased workload or stress), and other heart functions. This could be due to decreased oxidative stress because of rosemary’s antioxidant properties and is an idea that needs supporting further scientific investigations. Furthermore, the compound - ursolic acid - is associated with the prevention and treatment of atherosclerosis as it reduces the buildup of abnormal lesions in artery walls which is the hallmark of atherosclerosis.
Supports Immune System Function: Two bioactive compounds found in rosemary, carnosic acid and rosmarinic acid, have strong antibacterial, antiviral, and antifungal properties. The presence of these polyphenols makes rosemary valuable in helping to lower the risk of contracting infections like the common cold and then fighting the infections once you get them.
Let’s get cooking!
When choosing cranberries, look for ones that are plump, firm, and unblemished. Avoid any that are soft, shriveled, or moldy. Rinse them before using to remove any dirt or debris such as stems and leaves.
If you have leftover cranberries, store them in an airtight container in the refrigerator. Fresh cranberries can last for several weeks in the refrigerator and several months in the freezer.
Rosemary Chicken Thighs with Cranberry and Fennel
Rosemary Chicken Thighs with Cranberries and Fennel is a vibrant and flavorful dish that beautifully blends savory, sweet, and aromatic notes. The tender, oven-roasted chicken is infused with the earthy fragrance of rosemary, while the tart sweetness of cranberries adds a refreshing contrast. Fennel, with its subtle licorice-like flavor, complements the dish with a touch of lightness and crisp texture. This unique combination creates a well-balanced meal that's perfect for both a weeknight dinner or a special occasion. With its colorful presentation and layers of flavor, Rosemary Chicken with Cranberries and Fennel is sure to delight the senses and elevate any meal.
Rosemary Chicken Thighs with Cranberry and Fennel
Ingredients
- 4 bone-in, skin-on chicken thighs (about 2 pounds)
- 4 tsp avocado or olive oil, divided
- 4 - 6 cloves garlic, minced
- 1 tbsp chopped fresh rosemary (or 1 tsp dried)
- 1 lemon, zested and juiced
- 1 tbsp balsamic vinegar
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1 fresh fennel bulb
- 1 medium onion
- 1/2 cup white wine (or unsweetened cranberry juice)
- 1 cup chicken stock
- 2 tbsp brown sugar
- 2 cups cooked white beans of choice
- additional salt and pepper to taste
Instructions
- Combine 2 teaspoons of oil, minced garlic, chopped rosemary, lemon juice (reserving the zest), balsamic vinegar, and measured amounts of salt and pepper in a medium sized bowl.
- Add the chicken thighs and massage the marinade evenly over them.
- Marinate for at least 30 minutes and as long as overnight.
- Remove the top stems from the fennel bulb and cut it in half.
- Remove the inner core and slice thinly. Chop enough of the feather fronds from the top of the bulb soo that you get 1 tablespoon of chopped herb.
- Peel and slice the onion so it is similar in size to the fennel slices.
- Preheat the oven to 375 degrees F.
- Heat the remaining 2 teaspoons oil in a sauté pan over medium high heat. Add the chicken thighs, skin side down, and cook until lightly brown, about 3 minutes. Do not discard the extra marinade.
- Turn the thighs over and cook for an additional 2 minutes to sear the bottom side. Remove the thighs and set them aside on a plate.
- Add the reserved lemon zest, the chopped fennel frond, and the white wine to the pan. Continue cooking to evaporate the wine, stirring frequently to prevent burning and scrape the fond (the flavorful brown bits stuck to the pan) into the sauce.
- When the wine is gone, add the chicken stock, remainder of the marinade, brown sugar, and white beans to the pan. Stir to combine and heat through.
- Pour the contents of the sauté pan into an appropriately sized baking dish (I used an 8-1/2" x 11") and top with the whole cranberries.
- Nestle the browned chicken thighs into the mixture and pour any juices from the plate the thighs were on into the sauce.
- Bake for 25 - 30 minutes until a thermometer inserted near the bone reads 165 degrees F.
- To serve, ladle the beans, vegetables, cranberries, and juices into a bowl and top with a chicken thigh and additional fresh rosemary.
- Enjoy, being sure to use a spoon to get all of the lovely broth!
Notes
- Feel free to substitute boneless, skinless chicken breast for the thighs if you prefer.
- The brown sugar can be substituted with pure maple syrup, honey, or your sweetener of choice.
Nutrition Facts
Calories
589Fat
30 gSat. Fat
7 gCarbs
41 gFiber
8 gNet carbs
33 gSugar
12 gProtein
35 gSodium
433 mgCholesterol
143 mgCranberry Roasted Garlic Hummus
Cranberry Roasted Garlic Hummus is a delicious twist on the classic Middle Eastern dip, combining the creamy texture of traditional hummus with the vibrant flavors of tart cranberries and sweet, mellow roasted garlic. This unique variation offers a perfect balance of savory, sweet, and slightly tangy notes, making it an irresistible snack or appetizer. The richness of tahini and roasted garlic olive oil provides a smooth base, while the cranberries add a burst of color and a hint of festive sweetness. Whether served with fresh vegetables, pita chips, or as a spread, Cranberry Roasted Garlic Hummus is a flavorful, healthy option that will elevate your next gathering or meal.
Cranberry Roasted Garlic Hummus
Ingredients
- 1/2 can garbanzo beans, drained OR 3/4 cups cooked
- 1/2 cup fresh (or frozen) cranberries
- 1/6 cup orange juice
- 1/2 tbsp fresh lemon juice
- 1/6 cup tahini paste
- 6 cloves roasted garlic confit*
- 1/2 tbsp roasted garlic oil*
- 1 tsp chopped fresh rosemary
- 1/8 tsp smoked paprika
- 1/8 tsp black pepper
- 1/8 tsp salt
- 1 tbsp chopped fresh parsley
Instructions
- Place all the ingredients into a food processor and blend until smooth. Add water as desired to adjust the consistency.
Notes
*Roasted garlic confit is whole garlic cloves that have been cooked in extra virgin olive oil. You can get the recipe here.
Nutrition Facts
Calories
32Fat
2 gSat. Fat
0 gCarbs
3 gFiber
0 gNet carbs
2 gSugar
1 gProtein
1 gSodium
31 mgCholesterol
0 mgThere you have it!
I hope these “berry good” recipes bring comfort to your table and health to your body.
Incorporating cranberries into your diet - whether fresh, frozen, or in the form of unsweetened juice - can provide health benefits as part of a balanced diet. As always, if you have any specific health concerns or conditions, it’s a good idea to consult a healthcare professional before making significant dietary changes.