Healthy Recipes: It’s cranberry time!

Spend with Pennies

Cranberries belong to the same family as blueberries, they and are packed with fiber and low in sugar. 

Cranberries contain numerous nutrients such as Vitamin C, E, K1, Manganese and Copper. They also have special plant compounds that promote health and may protect against UTI’s. 

Other possible health effects are potential protection against H. pylori, heart disease and blood pressure. Why not give fresh cranberries a try using one of these delicious holiday recipes!

Lisa B. Smith, RDN is a Registered Dietitian Nutritionist with the Southern Ute Shining Mountain Health and Wellness.

 

CRANBERRY-STRAWBERRY COMPOTE

(Used instead of canned cranberries for Thanksgiving.)

Ingredients

  • 1 12 oz bag fresh cranberries, rinsed
  • 1 16 oz bag of frozen strawberries
  • 3/4 to 1 cup sugar (depending on taste)
  • 2-3 cups water

Directions

  1. Place all ingredients in a heavy pot or Dutch oven.
  2. Heat on high until boiling, stirring frequently.
  3. Reduce heat to simmer until cranberries pop and strawberries soften, about 10 minutes.
  4. Let cool and refrigerate.
  5. Serve with turkey and thanksgiving sides.
  6. Serving size: 2 Tablespoons
  7. Nutrition per serving: 36 Calories, 9g Carbohydrates, 1 gram Fiber

 

CRANBERRY SALSA

Ingredients

  • 1 12 oz bag fresh cranberries, rinsed
  • 1/2 cup sugar
  • 2-3 scallions
  • 1 inch of ginger
  • 1 handful of cilantro
  • 1 jalapeno, seeded
  • 1 lime, juiced 
  • 1/2 teaspoon salt (optional)

Directions

  1. Place all ingredients in a food processor and blend together until desired texture (finely chopped or chunky, but not pureed).
  2. Serve on a sandwich with turkey, serve with tortilla chips or over cream cheese!  Delish!

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