Cranberry Season’s here, and that’s great news
for your gut health, your immunity and more
Cranberries are bitter-tasting berries that are full of powerful phytochemicals that protect your body from illness. These berries are traditionally sweetened and cooked or sweetened and dried to reduce some of their tartness. But you can still eat them raw and find ways to incorporate them into your favorite recipes.
Health Benefits of Cranberries
Can help prevent urinary tract infections. They are loaded with an antioxidant called proanthocyanidins (or PAC’s for short). PAC’s reduce the ability for bacteria to stick to the wall of the urinary tract.
Can improve your digestion. Fiber is amazing for overall gut health. It is important for a healthy digestive system and to maintain regular bowel movements (one cup has about 4.6 grams of fiber). Furthermore, fiber keeps you fuller longer!
Can boost your immune system. If you feel the sniffles coming on, reach for cranberries, just one cup contains 22% or your recommended daily value of vitamin C. Load up to help your body fight back!
How to incorporate cranberries into your diet
• In your smoothies (raw)
• In your morning oatmeal (raw or dried)
• In homemade muffins (raw)
• Toss sliced raw cranberries into a spinach and chicken salad (or dried)
• Homemade cranberry sauce (see recipe below)
Cranberry Sauce with a twist – Makes 2 cups
A homemade alternative to store-bought cranberry sauce with delicious hints of cinnamon and apple to complement the flavor.
• 12 oz fresh cranberries, rinsed
• 1 fresh apple cider
• 1 tsp. orange zest
• 1/4 tsp. cinnamon
• 1/8 tsp. ground cloves
• ½ cup peeled and cored apples, mashed
• ¼ cup of agave nectar or honey
1 In a saucepan, bring cider, orange zest, cinnamon and cloves to a boil.
2 Once liquid is boiling, add cranberries and turn heat down to medium. Cook uncovered for about 10 minutes.
3 Add mashed apple and agave nectar or honey, turn off the heat and cool.