Cranberries―Enjoy the Taste While Improving Your Health

What is Thanksgiving turkey and dressing without cranberry sauce? This unique, brightly colored food is a must for most during the holiday season.

Now, just in time for Thanksgiving comes information from the Cranberry Institute about the many health benefits of this bright red addition to our holiday meal. Alas, cranberries aren’t just for urinary tract infections (UTI). In a paper titled “A Berry for Every Body,” the Institute confirms a number of positive effects on human health. They identify seven specific conditions:

• Anti-bacterial benefits: Compounds found in cranberries may help stop bacteria which can irritate infections in several body organs by sticking to cells.
• Heart health: On going research shows promise of a connection between consumption of cranberries and heart health. A 2016 study showed that cranberry juice may help improve blood flow and blood vessel function.
• Anti-inflammatory effects: Studies in 2009 found that in animal models, consuming cranberries significantly lowered pro-inflammatory markers. This suggests a potential protective effect for specific body functions impaired by inflammation.
• Urinary tract health: This ongoing controversy continues. For decades, researchers have battled whether cranberry juice can help prevent UTIs. According to The Cranberry Institute, cranberry products help reduce the incidence and recurrence of UTIs. Some studies indicate otherwise and suggest that cranberry juice may not treat UTIs or bladder infections.
• Antioxidant activity: Studies indicate that antioxidant activity in cranberries protects against destruction of free radicals. This is significant in such disease conditions as cancer and cardiovascular disease.
• Glucose metabolism: A 2017 study showed that dried cranberries added to a high-fat meal lowered glucose response and inflammation.
• Gut health: Gut microbiota is a newer area of concern in physical health. Recent research indicates that cranberries may affect the gut microbiota in positive ways.

Cranberries are good sources of fiber plus the vitamins C, E, and K and the minerals copper and manganese. They contain high amounts of some plant compounds and antioxidants. Less familiar to us than vitamins and minerals, these substances include myricetin, peonidin, ursolic acid, and A-type proanthocyanidins which have shown promise in prevention of stomach cancer.

While these tasty red berries may or may not be a cure-all for ailments, it is a healthful food to include at Thanksgiving or other times. Try this Acorn Squash with Quinoa and Cranberries that I discovered and slightly modified last week.

Acorn Squash with Quinoa and Cranberries

2             acorn squash

1             cup onion, chopped                                                   

1             cup celery, chopped

1             cup quinoa, plain or flavored

2             cups vegetable or chicken broth

1             teaspoon rosemary

1             teaspoon thyme

1             teaspoon sage

½           teaspoon black pepper                         

½           cup pecans, chopped

½            cup crumbled feta cheese, optional

1-2         tablespoons olive oil

Salt to taste

Prepare the acorn squash. Wash outside of squash and cut into vertical halves. Remove seeds and pulp. Place cut side up in a baking dish and cook until tender, about 30 minutes, in a 400^o F. oven.

Heat oil in a skillet and add onion and celery. Cook until tender and yellowish. Add quinoa, cranberries, seasonings, and broth. Cover and bring to a boil. Reduce heat and cook until liquid is absorbed, about 18-20 minutes. Add pecans.

For larger acorn squash, cut halves vertically and spoon quinoa mixture onto each quarter. Sprinkle with feta cheese, if desired, and place under oven broiler unit until cheese begins to brown. This is such a filling dish a quarter should be enough for a serving. For vegetarians, use this tasty dish as a complete meal.

While this is a great fall dish when acorn squash and cranberries are plentiful, don’t forget the cranberry sauce to go with your turkey and dressing. It’s great from the can, either jellied or whole berry, or make your own from fresh berries. Most packages have a recipe.

However you serve it, enjoy your Thanksgiving Day knowing that cranberries are nutritious and a delightful low-calorie addition.

 

 

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Halloween―There’s No Trick to Healthy Treats

For many, Halloween is a fun day. Kids and adults dress up to pretend they are someone or something else. Baskets loaded with goodies―sugary sweet ones―highlight the evening for most children. It’s hard for a parent to explain to their three-year-old why they mustn’t eat all that sugar at once, especially before mealtime.

We could lament problems of too much sugar, but instead, let’s focus on alternatives. Changing times have made parents of trick or treaters more cautious about allowing their youngsters to accept homemade fares. But we can prepare healthy snacks for family and good friends. In close-knit communities, parents and children learn where to find safe treats and will look forward to your mouthwatering treasures.

For simple, healthy, and tasty treats, these Chocolate Peanut Butter Apricot Drops pack lots of nutrition that children and adults will love. And the real bonus? They are so easy to make. Even young children can help with parts of this preparation.

Chocolate Peanut Butter Apricot Drops

1/2                      cup margarine

1/2                      cup skim milk

1/2                      cup cocoa

1                          cup granulated sugar

1/3                       cup crunchy peanut butter 

1                           teaspoon  vanilla

3                           cups instant oats

40                        dried apricots

 Place apricots in rows on a sheet of wax or parchment paper.  

Place margarine, milk, cocoa, sugar, peanut butter, and vanilla in a large microwave proof bowl or a two-quart measuring cup. Heat until margarine melts and sugar is dissolved, about two to three minutes. Stir mixture and add oats. Mix thoroughly. Drop cookie mixture onto apricots. 

Let cool. Makes about 40 drops.

Serve plated or place in individual bags. 

Keep a basket close by of varied healthy snacks for those who aren’t comfortable taking home-prepared foods. Let children choose from purchased individual treats such as:

• Cereal bars
• Miniature boxes of raisins
• Individual packets of peanuts or other nuts (lightly salted if available)
• Individually wrapped rice cakes
• Selected packets of Nabs
• Babybel or string cheese

Other great possibilities include fruit cups, small bottles of water, or other choices that come to mind.

Don’t forget about fruits. Who could resist these adorable little tangelo jack-o’- lanterns? Maybe fill a basket with these along with miniature bananas and small apples.

There’s no reason for kids to miss out at your house. These interesting selections just may be the hit of the neighborhood. And remember how much healthier these little goblins will be as they grow into the next generation. Make this Halloween memorable. Scare away tricks of too much sugar with healthy treats. Yummy!

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What’s for Dinner?

As summer wanes, jazz up your menus with a new dinner salad. You don’t have to be a vegetarian to enjoy a non-meat dish loaded with nutrients that promise fullness.

The tasty Mediterranean Quinoa Dinner Salad uses quinoa (pronounced Keen wah or ke NO ah), a grain crop grown primarily for its seed, as the basic ingredient. If you haven’t tried it, check it out. It’s gluten-free and packed with vitamins, minerals, and about six to eight grams of protein per serving. An added touch of black beans gives even more protein. Other ingredients add flavor, texture, and healthful choices.

Diets eaten in the Mediterranean part of the world include ample fruits, vegetables, nuts, whole grains, and olive oil plus servings of seafood, especially tuna and salmon. Choose this eating pattern to improve blood pressure and enhance heart-health. A recent study showed that those seemingly high-calorie nuts, olives, and oil had little effect on body weight or waist circumference when compared to those who ate a low-fat diet. So enjoy this economical, healthy, and tasty dish.

Mediterranean Quinoa Dinner Salad

1 cup                                      Mediterranean Herb Quinoa (uncooked)

2 to 3 tablespoons                   Black beans

5 or 6                                      Black olives

½ medium                              Tomato Wedges

½ large                                  Sliced cucumber

Pine nuts or toasted slivered almonds to taste

Feta cheese

Olive oil

Cook quinoa according to package directions. Layer ingredients on individual plates. Place ½ cup cooked quinoa on each plate.Top with  black beans, olives, feta cheese, and nuts. Arrange tomato wedges around the edge of plate. Place sliced cucumbers on one side. Drizzle all ingredients with olive oil.

The Lemon Gelatin Supreme, a nice blend of lemon gelatin, marshmallows, and bananas topped with a creamy pineapple sauce, shown here gives a tangy taste to the meal. Finish dinner with a rich chocolate pudding made with non-sugar sweetener and low-fat milk. Or if calories allow, enjoy a dish of your favorite chocolate ice cream.

Try this simple dinner salad and let me know what you think.

 

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Refreshing Summer Breakfast

Looking for a refreshing nutritious summer breakfast? Take advantage of fresh summer fruits. Build a tasty meal you can grab to make you feel confident of acquiring needed nutrients and energy for the morning. An easy make-ahead treat is Fruity Oatmeal Delight. Try it to start your day with wow.

Fruity Oatmeal Delight

1          cup instant oatmeal

2          cups low-calorie strawberry yogurt

1          cup crushed pineapple with juice

2          tablespoons slivered almonds

1-2       cups fresh strawberries

Combine oatmeal, yogurt, pineapple, and almonds. Spoon into parfait or sherbet dishes, cover with plastic wrap, and refrigerate. When ready to serve, top with sliced fresh strawberries.

Use your imagination to create other delightful nutritious concoctions. Try tasty combinations such as vanilla or blueberry yogurt topped with fresh blueberries. Or strawberry-banana yogurt piled high with sliced bananas. How about peach yogurt with fresh peaches? The possibilities are endless but the results the same. You have a quick, easy, tasty breakfast loaded with vitamins, minerals, and protein to start your day. Yum!

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