News and Notes from The Johnson Center
8 Reasons to Eat Cranberries
JCCHD | Wed, March 20, 2013 | [Family and Food]
Cranberries appear on most Thanksgiving tables, but they are often forgotten after the holidays. This tart berry should not only be eaten when you need a complement to turkey dressing, but year-round and especially when you are feeling under the weather. Here are eight great reasons to eat cranberries all year long (adapted from http://www.cranberryinstitute.org):
1. Research has shown that flavonoids (the compound responsible for plant pigmentation that gives fruits/ vegetables most of their antioxidant properties) found in cranberries may reduce the risk of cardiovascular disease. This compound lowers the risk by delaying and suppressing LDL oxidation (the artery wall thickens as a result of the accumulation of fatty materials if oxidation is not suppressed).
2. Most fruits and vegetables have a compound called proanthocyanidin (PAC), but the PAC found in cranberries has a unique linkage structure that sets them apart. This linkage keeps bacteria from attaching to various surfaces in the body. As a result, cranberry PACs help reduce the risk of urinary tract infections by inhibiting E. coli from adhering to the walls of the bladder and multiplying. Instead, the bacteria is flushed out of the body.
3. Cranberry PACs also help prevent stomach ulcers by inhibiting the adhesion of H. pylori (bacteria present in people suffering from ulcers and inflammation) to the lining of the stomach. According to the American Cancer Society, H. pylori are also a major risk factor for stomach cancer.
4. Cranberries are easily incorporated into your diet to help increase your daily fruit intake. According to MyPlate (a healthy eating tool developed by the USDA), 4 fluid ounces of 100% cranberry juice or ½ cup of dried cranberries is equivalent to a 1-cup fruit serving. Children need 1 to 2 cups of fruit to meet the minimum daily requirements, and adults need at least 2 cups of fruits a day to meet theirs.
5. One cup of fresh, chopped cranberries has 5.1 grams of fiber. Fiber helps regulate the digestive system, prevents heart disease, and lowers the risk of diabetes.
6. One cup of fresh cranberries contains 94 mg of potassium. Potassium is very important to the human body—the health benefits include relief from stroke, blood pressure, heart and kidney disorders, anxiety, and stress. Potassium also enhances muscular strength, metabolism, water balance, electrolytic functions, and the nervous system.
7. One cup of fresh cranberries has over 20% of the Daily Value for vitamin C. The benefits of vitamin C include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, and eye disease—and some research even suggests skin wrinkling.
8. Cranberries are grown in over 50,000 acres across the northern United States. Buying local not only stimulates the local economy but also ensures that you will receive fresher, higher quality produce.
Reference:
Cranberry Institute Organization. Top 10 Reasons to Recommend Cranberries (n.d.) [PDF] Retrieved
March 1, 2013 from Cranberry Institute Organization website:
http://www.cranberryinstitute.org/RCToolkit/media/New%20Top%2010%20Reasons%20to%20Recommend%20CranberriesF.pdf
Start eating more cranberries today!
Try this Delicious Hazelnut Cranberry Chicken Salad Recipe
Ingredients
• ⅓ cup hazelnuts
• ⅓ cup dried unsweetened cranberries, or fresh cranberries chopped
• 1 chicken breast
• 3-4 sprigs fresh thyme
• 2 tbsp olive oil
• ½ head radicchio, roughly torn
• 1-2 cups salad greens of your choice
• Juice of ½ lemon
• Olive oil and salt to taste
• Sections of ½ grapefruit or 1 tangerine, optional
Directions
1. Roast the hazelnuts on a cookie sheet at 350°F for 7-10 min or until they are fragrant and toasty. Let cool, and put in a plastic bag, and smash with a mallet or blunt object.
2. Heat 2 tbsp olive oil in a skillet on medium-high heat and lay down half the thyme, with the chicken breast on top. Turn it over to finish cooking and add new thyme sprigs, only when the first side is golden. Let cool, and slice.
3. Toss everything together and serve.
Also, try this Cranberry Breakfast Bar recipe from The Kid-Friendly ADHD & Autism Cookbook.
Crispy Breakfast Bars
Ingredients
• 7 cups crispy, GF puffed whole-grain cereal
• ¾ cup dried cranberries
• ¾ cup dried blueberries
• ½ cup sunflower seeds (optional)
• 1 teaspoon cinnamon
• ¾ cup brown rice syrup or honey
• ¾ cup almond butter
• 2 tablespoon butter substitute
Directions
1. Stir together cereal, dried fruits, seeds and cinnamon in a large bowl.
2. Place syrup, almond butter, and butter substitute in a large microwavable safe measuring cup. Microwave for 1½ minutes on high, or until butter substitute has melted.
3. Stir butter mixture well and pour over the cereal mixture.
4. Stir to coat.
5. Dampen your hands with cold water. Press cereal mixture firmly into a 9-inch square baking pan. (Rewetting hands if necessary to keep mixture from sticking.)
6. Freeze for 30 minutes.
7. Cut into 15 bars, and store in refrigerator.
