FOOD FOR THOUGHT: CRUSHING ON CRANBERRIES

The season just wouldn’t be the same without a bowl full of ruby red berries that make their way onto holiday tables across the nation each and every year. Whether your family opts for jellied, whole berry, chutney, relish, or homemade, CRANBERRIES are a sweet and tart fruit that packs a powerful nutrition punch. Read on for some fun tid-bits, health insight, and of course, a seasonal recipe that will help you use up some of your leftovers in a fun and creative way!

NATIVE STAPLES:

The Latin name for this evergreen shrub is “Vaccinium Oxyccocus,” vacca for the cows that love to consume them, and “oxycoocos” for the bushs’ sharp edged leaves. While varietals of cranberry are grown in Northern/Central Europe and Canada, North American cranberries were originally deemed the "craneberry" by English settlers for the plants flowers that caused their stems to hang down like a cranes neck. Relatives of both blueberries and huckleberries, cranberries have been deemed various other names over the years- “bounceberries,” for their high agility when dropped, and “bearberries,” for the fondness that bears seem to have for them.

Native Americans are believed to have been the first to utilize the berry as a food, discovering the many benefits of the benzoic acid these fruits contain. From creating topical pastes to apply to wounds, grinding up with dehydrated wild game and lard/tallow to be eaten as a high energy food known as pemmican, or using the red pigments to dye clothing, they were a versatile food-stuff, and standard in early diets. On top of its local growth, the prevalence and use of cranberries in their diets spread to English settlers, who are thought to have learned about the crimson berry from the Alonquian peoples. Whether or not cranberries graced the original Thanksgiving table, cranberries were first cultivated in 1816, and the tradition of cranberry sauce became prevalent after General Ulysses S. Grant ordered a cranberry sauce (of sorts,) to be served to troops during the siege of Saint Petersburg in 1864. In 1912, a Massachusetts lawyer bought a cranberry bog, and realizing its short growing season (6-weeks,) discovered the power of canning the fruit. From here, canned cranberry sauce became the common-form found in pantries across the U.S. (roughly 60 million cans sold in the six-week period leading up to Thanksgiving alone!)

SWEET TARTS:

Grown in bogs, cranberries are harvested during a short 6-week period, with and thus, fresh varieties often come and go as swiftly as the holiday season! If you have a chance, pick up a few bags of organic fresh berries and freeze them in a single layer until sold (store for 6-12months.) Otherwise, opt for unsulfured, organic, dried fruit that is unsweetened, or sweetened only with apple or white grape juice.

◼AMPED UP WITH ANTIOXIDANTS:  Being relatives of blueberries, these crimson pearls are also packed with phytonutrients, thanks to those ruby-hued pigments.

HEART HEALTH: Loaded with anthocyanins, flavanols,and flavan-3-ols,  these potent phytochemicals help to inhibit the oxidative stress of our cell membranes and arterial walls. Consumption of cranberry juice has been shown to alter the shape of apolipoproteins A & B, which may help to moderate the production and prevalence of LDL cholesterol.

GIMME A C & E! A one two punch of cell membrane and antioxidant support comes from Vitamin C and E, which work synergistically to help support the structural integrity of our cells, while inhibiting potential damage caused by free radicals.  

◼TAME FLAMERS: Containing two organic acids- benzoic and ursolic acid- cranberries may help to inhibit inflammatory pathways which can lead to disease and cellular dysfunctioning. In addition, benzoic acid inhibits the growth of yeasts and fungi, and is commonly used in inhalant decongestants.  

◼FIBER FULL: With 4.5 grams of fiber per 1-cup raw berries, eating whole, unprocessed, and unsweetened cranberries are a great way to boost digestive functioning, and bowel regularity. While their tartness may not be for all palettes, quickly cooking them in a hot skillet will help concentrate their sweetness.

SELECTING & STORING:

Fresh cranberries are harvested between mid-September and early November, with those picked in October being the sweetest. Berries should be firm and plump to the touch, and the darker the fruit the better (higher antioxidant levels!) so pick up a deep red bag if you can! Fresh cranberries can be stored in the fridge for up to 3-weeks, or frozen whole for up to 6-12 months.

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one of my culinary nutrition workshops, select Wednesdays from 6-7:30PM! See December’s line-up below, and be sure to snag your spot, as space is limited!

DECEMBER TRUE KITCHEN COOKING CLASS

EATING FOR IMMUNITY

WEDNESDAY, DECEMBER 13TH

6:00-7:30PM

$35.00 (pre-paid) OR $40 (at door)*

With the holiday season in full-swing, chronic to-do lists, gift shopping, and entertaining take hold. On top of that, the cold & flu season is revving up and many of us find ourselves bed-ridden with a box of tissues! A combination of high stress, confined spaces, and increased illness, the season of giving can also equate to the season of getting sick! In this class, Genevieve will cover how our immune and adrenal systems work in tandem, ingredients, herbs, and spices that naturally combat illness, and show you how to cook up some delicious recipes so you can strengthen your resilience this Holiday season!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

LEFTOVER CRANBERRY SKILLET SALAD

While turkey sandwiches and thanksgiving dinner five days in a row might sound fun to some, here is a recipe that will bring a nice change of pace to your post-holiday table.

Serves 4

4 cups leftover roasted sweet potatoes, butternut squash, etc.

1 cup prepared cranberry sauce/chutney/relish etc.

1/4 cup dried, unsweetened organic cranberries

2 cloves garlic, minced

1 tsp. fresh grated ginger

2 tsp. ras el hanout powder (a North African spice blend, instead may use a mix of ½ tsp cinnamon + ½ tsp. cumin + pinch of ginger + cardamom + nutmeg + allspice)

juice and zest of 1-2 limes

organic ghee

GARNISH: 2 stalks celery, very thinly sliced + 2 tbsp. sliced scallions + 2 tbsp. toasted pumpkin seeds + 2 tsp. toasted sesame seeds + 2 tbsp. goat cheese or feta

Turn up oven to 450F. Toss potatoes with 1 tbsp. neutral flavored oil & roast for 15-20 minutes until golden around edges. Set aside. In a skillet, heat 1 tbsp. ghee with garlic, ginger, and ras el hanout until fragrant. Add cranberries (fresh and dried,) and 1 cup water or chicken/turkey stock, and cook over MEDIUM heat for 7-12 minutes, until beginning to thicken. Stir in limejuice, zest and season to taste with salt. Remove from pan. In a bowl, toss together cranberries, with celery, scallions, toasted seeds, and cheese.