5 recipes using cranberries that will help you maximize its health benefits

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Jul 15 2017 - 5:18am

Scientists have observed that eating more cranberries may improve gut health. So, here are 5 recipes using cranberries that will help you maximize its health benefits.

recipes using cranberries that will help you maximize its health benefits

Recently, cranberries have been reported to aid the gut microbiome, because special sugars that we cannot digest, found in cranberry cell walls called xyloglucans, make their way into our intestines where beneficial bacteria can break them down into useful molecules and compounds.

This berry is the richest in antioxidants, amongst fruits, and has also been reported to fight staph infection, and help with urinary tract infections. So, here are 5 recipes using cranberries that will help you maximize its health benefits.

1) Cranberry smoothie

ingredients

1 cup of almond milk 

1 banana
1/2 cup of frozen mixed berries
1/2 cup of fresh cranberries

method

Blend almond milk, banana, mixed berries, and cranberries in a blender until smooth; refrigerate until chilled, at least 1 hour.

2) Cranberry-Jalapeno Salsa

ingredients

2 cups of cranberries
1/4 cup sugar
1/3 cup each of cucumber
1/3 cup of cilantro
1/4 cup chopped white onion
1 minced jalapeno
1 tablespoon lime juice
1/2 teaspoon kosher salt.

method

Finely chop the 2 cups cranberries and mix with the 1/4 cup sugar in a food processor. Toss in the 1/3 cup each chopped cucumber and cilantro, 1/4 cup chopped white onion, 1 minced jalapeno, lime juice and kosher salt.

3) Kale, sun-dried tomato, pine nut and cranberry salad

ingredients

1 bunch kale, washed and stems removed
150g semi dried tomatoes
2 large carrots, peeled and shaved into ribbons with vegetable peeler
1/2 Spanish onion, finely sliced
1/2 cup pine nuts, toasted
1/2 cup cranberries
1/2 cup Praise Deli Style Classic Vinaigrette
Sea salt and freshly ground black pepper

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Method

Bunch kale and roll before slicing crossways in 1cm strips.
Toss all ingredients into a bowl and season with salt and pepper.
Dress with Vinaigrette.
Refrigerate for 10 minutes before serving.

4) Barbecued lamb, brown rice and pumpkin salad with cranberry dressing

ingredients

2 tablespoons extra virgin olive oil
3 garlic cloves, crushed
1 tablespoon thyme leaves, chopped
1kg Coles Australian butterflied lamb leg
500g pumpkin, cut into wedges
450g pkt Coles Brand Microwaveable medium grain brown rice
1/4 cup (35g) dried cranberries
2 tablespoons red wine vinegar
2 tablespoons extra virgin olive oil, extra
1 teaspoon ground cumin
100g baby spinach leaves
2 tablespoons hazelnuts, toasted, chopped

method

Combine oil, garlic and thyme in a large bowl. Season with salt and pepper. Add lamb and turn to coat.

Preheat a barbecue grill or chargrill on medium-high. Cook lamb for 5 mins each side for medium-rare or until cooked to your liking. Transfer to a plate. Rest, covered with foil, for 5 mins. Slice thinly.

Cook pumpkin on grill for 4 mins each side or until tender. Cook rice in microwave following packet directions.

Combine cranberries, vinegar, extra oil and cumin in a small jug. Combine pumpkin, rice and spinach in a large bowl. Serve rice mixture topped with lamb, and drizzle with dressing. Top with hazelnuts.

5) Vegan Cranberry and coconut Bars

¼ cup almonds
¾ cup cashews
1 cup soft pitted dates
½ cup dried cranberries
1 cup coconut flakes
2 tablespoons coconut oil, melted
Dash of sea salt
Juice of 1 lemon

Method

Into a food processor, add the almond and cashews. Pulse until finely ground. Add the dates, cranberries, coconut flakes, coconut oil, salt, and lemon juice. Blend until well combined and the dates are completely blended in and not too chunky. You may have to stop blending every so often and use a spatula to scrape the sides down.

Once done, scoop the mixture onto plastic wrap. Use clean hands to flatten and shape the mixture into a block about 1-inch thick. Fold up the sides of the plastic wrap and cover the block entirely. Pop into the refrigerator for at least an hour.

Remove the block from the fridge and toss the plastic wrap. Slice the block into bars, however big or small you’d like them to be. Enjoy!

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