Cranberries are the Thanksgiving Dinner Superstars

Source:  USCranberries.com

Cranberries, at less than 50 calories a cup, are a colorful, nutritious superstar of the holiday season as they are not only high in fiber, vitamins E and K but also naturally low in sugar.

Cranberries are also good for your teeth and your heart.  Research suggests that compounds in cranberries can prevent the bacteria in your mouth from sticking to your teeth.  Left unchecked, this bacteria can change sugar and starches in the foods that you eat into acid.  The bacteria, acids, food remnants, and salvia can combine to form the nasty, sticky plaque that feeds into dental cavities and other dental issues.  

Other studies suggest that the phytochemicals in cranberries, such as flavanols, procyanidins,  and anthocyanins, may provide some heart-healthy benefits such lowering the �bad� LDL cholesterol in the body.  Unfortunately, these phytochemicals are also the culprits in causing the tartness in cranberries that makes you pucker should you pop a handful of these ruby gems into your mouth.  That�s why a fair amount of added sugar, to the tune of up to 2 cups, is sometimes added in traditional cranberry sauce and jelly recipes.

The key to enjoy cranberries without a heavy smack of added sugar is to pair these healthy but tart berries in dishes with other natural sweet fruits, such as apples, apple cider, figs, raisins, and dates.

Here are five cranberry recipes with less added sugar and more natural sweet nutrition:

Maple Spice Cranberry Sauce

Apple, Onion, Cranberry Stuffing







Cranberry-Nut Mini Loaves with Flaxseeds

Cranberry-Apple Crisp

Happy Thanksgiving!

Be Well,

Joan

Twitter:  @JoanSalgeBlake