EAT THIS! Fruit of the Bogs – Cranberries

Posted on November 28, 2010 by


Recent scientific research shows that cranberries contain significant amounts of antioxidants and other phytonutrients that may help protect against heart disease, cancer and other diseases. Of the 19 most commonly eaten fruits, cranberries contain the most antioxidant phenols.  Cranberries contain proanthocyanidins (PACs) that can prevent the adhesion of certain of bacteria, including E. coli, associated with urinary tract infections to the urinary tract wall. The anti-adhesion properties of cranberry may also inhibit the bacteria associated with gum disease and stomach ulcers.

Cranberries are easy to obtain both fresh and frozen during the holiday season.  This often over looked fruit is tart, low glycemic, delicious, and easy to combine with many flavors.  Below find some unusual uses for this versatile food!

Cranberry Pot Roast
Prepared in a slow cooker, this delicious pot roast takes virtually just 5 minutes to prepare.
3 lb. boneless beef or bison roast
1 cup fresh cranberries, finely chopped
¼ cup raw honey
2 TBS olive oil
1 tsp grated orange peel
1/8 tsp ground cloves
1/8 tsp ground nutmeg
Season roast with pepper. Place in a 4 ½-quart slow cooker.  Combine remaining ingredients in a large bowl; whisk well. Pour over roast in slow cooker. Cover and cook on low heat 8 to 10 hours.
Cranberry Salsa
This irresistible salsa recipe substitutes fresh cranberries for tomatoes – it’s a winner! Fruity, zesty, and just a bit tart, wonderful on grilled meats.
2.5 cups fresh cranberries, chopped
.25 cup extra virgin olive oil
.25 cup onion, minced
2 medium oranges, chopped
1 jalapeno pepper, minced
1 TBS fresh ginger, minced
1 TBS fresh cilantro, minced
Combine all ingredients in a large food processor; pulse until well combined.  Chill and serve.
Cranberry-Mustard Crusted Salmon
Salmon and cranberries are a natural match – they pair both in pink coloration and in subtle sweetness, making for a great presentation. This quick recipe makes regular kitchen ingredients something very special.
4 (6-ounce) salmon fillets
.75 cup walnuts, finely chopped
.25 cup dried cranberries, chopped
3 TBS coconut oil, melted
2 TBS fresh parsley, chopped
1 TBS dijon mustard
1 tsp grated orange zest
Preheat oven to 375°F. Grease a baking sheet; season both sides of salmon with pepper. Arrange fillets evenly on baking sheet.  In a small bowl, combine remaining ingredients; mix well. Press mixture onto top side of fillets. Bake until topping is light golden, about 20 minutes. Remove and serve.
Cranberry Raisin Pie
This sweet-tart pie recipe makes for a beautiful pie presentation, dark colors of red and purple speckle the fruit filling.
1 cup almonds, raw
2 cups walnuts, raw
12 dates
2 TBS fresh orange juice
1 cup xylitol or palm sugar
2 TBS arrowroot powder
1 cup water
2 cups fresh cranberries
1 cup raisins
1 TBS coconut oil
Crust:  Soak walnuts, almonds and dates overnight in water. To make crust, use S blade on your food processor, put dates and nuts in food processor, add the orange juice, and mix until you end up with a sticky ball of dough. Grease a 10 inch pie plate with canola oil. Press the crust in as best you can.
Preheat oven to 450°F.  Combine xylitol and arrowroot in a medium pot; whisk well.  Add water and bring to a boil over high heat, whisking constantly.  Cook until mixture thickens, stirring, about 5 minutes.  Add cranberries, raisins, and coconut oil; cook 4 minutes, stirring occasionally.  Pour cranberry mixture into nut pie crust. Bake 35 minutes, until crust is golden and filling is bubbly. Cool 15 minutes before serving.
Ban-Cran Smoothie
Surprising balance of flavors!
1 cup cranberries (fresh or frozen)
1 banana
1 scoop vanilla Genesis Whey protein powder
On high in blender until blended.  Enjoy!

Posted in: Eat This!