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.

 

 

Advertisement

Read Full Post »

Sorghum―A Southern Tradition

As a preschooler, I loved to traipse behind my Daddy as he strolled our small farm. One of my many favorite places in the early fall was to walk down the hill to the farmer next to us who grew and processed sorghum.

I watched, mesmerized, as the small homemade mill thrashed and transformed sorghum stalks into thick goofy syrup. Most haven’t had the privilege of watching this process of turning healthy molasses into a mainstay at the dinner table. In our family, homemade hot biscuits dripped with the tantalizing tart flavored syrup. As years passed, the old farm mill nearby vanished, but not my acquired taste for its product.

I’m surprised when people outside the south are unfamiliar with our cultural treasure. Grocery stores do not carry the type of sorghum southerners eat. It’s found in select locations, without added ingredients or preservatives. A few places in several states are noted for their production. The true southern cook checks the origin of the product and uses only pure sorghum. At a food trade show in the fall of 2017, I became excited when I saw a booth promoting sorghum. Yes, it was made in one of those acceptable places for southern cooks, but that was all. A closer look revealed it was a sweet sugar cane syrup with slight flavoring of sorghum. Unfortunately, the man at the booth knew zilch about sorghum.

What is so good about this delicacy? The flavor is unique. Don’t mistake this product for syrups made from sugar cane. This tasty sweetness contains a host of nutrients from vitamins to minerals. It has a significant amount of vitamin B₆ plus potassium, magnesium, and iron with lesser amounts of riboflavin, pantothenic acid, and zinc. One tablespoon of syrup supplies about 60 calories.

A google search revealed that others, like me, refer to this delectable syrup as sorghum molasses. I wondered why our modern era calls it sorghum syrup. According to varied google responses, the sugar cane industry hijacked the term molasses to use in conjunction with their sweetener―sugar.

I found few internet sources for real sorghum, most with exorbitant prices. When you acquire this “can’t-do-without” product, try these cookies. The recipe is online. Rest assured, coming from my kitchen, the sorghum I used was the real thing. Use this delightful healthy, tangy golden brown syrup in your fall cooking.

https://www.tasteofhome.com/recipes/big-soft-ginger-cookies

Read Full Post »

How to Prevent Cancer, Part 2—Nutrients

Are you a candidate for cancer? People may take precautions yet still succumb to this awful disease. While the last blog looked at ways to avoid becoming a statistic, many questions remain. One study rarely paints a clear picture of what helps and what hurts in the prevention process. Below are recent research findings about nutrients to help discern what is best for you.

Antioxidants: Antioxidants are known to block the activity of harmful substances called free radicals. Because of this action, many tout that antioxidants ward off malignancy. Numerous foods, especially fruits, offer an abundance of antioxidants in the diet.

Grapes and grape juice: Grapes and grape juice contain high quantities of the potent antioxidants polyphenols and resveratrol. In animal studies, resveratrol prevented cell and tissue damage known to trigger the cancer process. Additionally, resveratrol slowed cancer cell growth and inhibited the formation of tumors in lymph, liver, stomach, and breast cells. It also triggered death of leukemic and colon cancer tumors and blocked development of skin, breast, and leukemia cancers at all stages of the disease.

Supplements: According to the National Cancer Institute, antioxidant supplements haven’t proven effective in reducing the risk of developing or in dying from cancer. In fact, evidence suggested that excessive antioxidant supplements may increase the risk of certain cancers. According to recent studies, vitamin E supplements increased possibilities for prostate cancer. Mortality rates increased for those who took supplemental beta carotene and vitamins A and E.

Fruits: Many fruits have benefits in addition to antioxidants that may effectively protect against cancer. Apples, blueberries, cherries, cranberries, raspberries and strawberries are high in fiber and vitamin C. These fruits may help prevent colon cancer and probably lower risks of mouth, pharynx, larynx, esophagus, lungs, and stomach cancer. See additional information at this site of the American Institute for Cancer Research.

Cruciferous vegetables: This vegetable group (bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, radishes, turnips, and others) once strongly linked to preventing lung, colorectal, stomach, breast, prostate and other cancers, may be less effective than previously thought. Newer research failed to substantiate earlier relationships. However, these vegetables are high in nutrients and antioxidants and may in the future provide a link to combating cancer. In animal studies, broccoli and tomatoes—which are high in the antioxidant lycopene—reduced tumor growth in prostate cancer.

Teas: This beverage has the antioxidant catechin which may cut cancer risk. Green tea contains more catechin than does black tea. Green tea extracts may lower the risk of prostate cancer. While some studies found that oral cancer benefitted from tea, other studies failed to find the same association. Therefore, studies related to tea and cancer are inconclusive and need additional study.

Vitamin D and Calcium: Vitamin D lowers risks for colorectal cancer. Adequate blood serum levels of vitamin D cut total cancer incidents and mortality. However over a seven-year period, the Woman’s Health Initiative found that healthy women who took vitamin D and calcium supplements did not improve their chance of avoiding colorectal cancer. High intakes of calcium—greater than 1,500 milligrams/day—increased the risk for prostate cancer but results may have occurred because of lower vitamin D2 levels.

Modifying the diet may affect your risk of cancer. As researchers point out, diet alone is unreliable. However, it is one factor you can control to help you remain cancer free.

Read Full Post »