Tuesday, November 5, 2013

The forgotten fruit

Cranberries. More than just a Thanksgiving or Christmas dinner condiment. Bursting with flavour, nutrients and fiber, they scream please don't fence me in

There would have to be more to something this beautiful.




The only other association often bestowed the lowly cranberry is the connection to urinary tract infections. It is no surprise with this berry full of amazing antioxidant, anti-inflammatory and cancer prevention phytonutrients. It was once believed that it was merely the fruit's acidity behind this ancient folk remedy by now they understand that cranberry has properties that inhibit bacteria from taking hold in the lining of the urinary tract. This knowledge has expanded to include the lining of the digestive tract as well.


Fall is all about colon health and the earth coughs up just what the doctor ordered - right on time - yet once again. It is the time of year to balance intestinal bacteria, clean out the corners of your colon left by sluggish elimination, and dispel mucus build up.


Including these little gems in your diet this time of year may be just what your colon ordered. They are a great source of fiber. Will help balance bacteria in your intestinal lining and may help reduce inflammation in general. They are basically colon cleansers.






Not all cranberries are equal. The most benefit will be found in the whole fruit. Commercial juices will carry next to none of this benefit and most often come with much determent with their added sugars and zero enzyme activity. 
Yup, its whole food to the rescue once again!
We are so lucky to live where we live since all this goodness can be found locally. I purchased locally grown cranberries at both the New Glasgow and Antigonish Farmers Markets this fall. They are also a staple at your local grocery store this time of year too.

Cranberries will keep fresh in your fridge for three to four weeks. You can freeze them as well. Place on a cookie sheet to freeze and then place in a container for easy "right amount" access all winter.

But what can you do with them beyond the sugar drenched condiment? Think chutneys, salsas, salads, desserts, smoothies, casseroles and much more. Anywhere you want a little flavour bite or burst.

Here are just some of the ways I have been including them in my diet.

Cranberry Apple and Oats
Say good morning to this quick and easy breakfast idea. A twist on an apple crisp. Just mix some rolled oats, apples cubed and fresh cranberries with some cinnamon and a dribble of maple syrup. Put in the toaster oven for 10 min at 350. Top with a raw nut or seed. I like sunflower seeds in this combo. Might have to do with the fact they too can be locally grown and harvested this time of year :) If you are of Scottish heritage like me this will sooth your ancestral soul.


Cranberry Tomato Avocado Salad

Yes, to even my surprise, they can be eaten raw. These tart little guys are a great pairing with the sweet yellow cherry tomatoes. Any green would do but I used the last of my market spinach here. Added some healthy fat with avocado and a sprinkling of sunflower seeds. For more flavour punch I added some minced raw garlic and shaved fennel. 


Contraindications: 
If you are prone to kidney stones you may not want cranberries as a regular occurrence in your diet. Cranberries may increase the calcium oxalate in your urine.

Is not recommended to consume cranberries with Warfarin prescription.

If in doubt, always check with your health practitioner.