It could be said that the cranberry is the forgotten berry. After all, it only shows up on the menu one time per year, however this little berry really does pack a nutritional punch. Cranberries have been valued for years in their ability to reduce the risk of urinary tract infections. In fact, several studies have given scientific credibility to the claims of cranberries effectiveness in preventing urinary tract infection.
Cranberries, however, are also helpful in preventing kidney stones because of another substance they contain called quinic acid. This acid is not metabolized in the body, and exits via the urine. Consequently, this acid creates an acidity in the urine, which prevents calcium and phosphate ions from turning into stones.
New research is also showing cranberries to be very heart protective. It appears that an active constituent in cranberries can help to increase HDL, or the “good” cholesterol. While the mechanism by which cranberries change cholesterol levels has not been clearly established, the researchers have theorized that the effect is due to the fruit’s high levels of polyphenols, a potent antioxidant. In fact, cranberries have among the highest levels of phenols of commonly consumed fruits. Cranberries also contain anti-cancer phytochemicals, making them one berry that needs to be eaten year around.
Cranberries can be stored in the freezer for up to one year. Take advantage of them, and purchase extra to store away. Then, bring them out throughout the year, and incorporate them into recipes, or add a 1/4 cup to your daily smoothie. You might ask, “why not just drink cranberry juice?” The problem with traditional cranberry juices and sauces is the added sugar, which can add up to a lot. I also don’t suggest over consuming dried cranberries, which are coated with sugar.
The use of xylitol is an easy way to make cranberry sauce without the added sugar. Xylitol is a sugar-alcohol that is slowly metabolized by the body, eventually converting into sugar. The slow metabolism of xylitol gives it a very low glycemic index of seven (100 being the highest glycemic number), which means it gradually enters the blood stream. You can find xylitol at your local health food store.
Healthy Cranberry Sauce (Minus the Sugar)
1 bag cranberries
1 orange, organic preferably
¼ – ½ teaspoon orange zest
1/3 – ½ cup Xylitol
¼ cup walnuts, chopped
Wash cranberries in a colander. Zest orange, afterward juice the orange. Add cranberries, zest, and orange juice to sauce pan. Cover with lid and lightly simmer until most of cranberries have popped. Take off of the stove and add xylitol. Add more according to taste. Move sauce to a bowl and top with walnuts. Let chill.
Note: Dogs can’t metabolize xylitol, so keep it away from them.
I hope you enjoy this recipe, and all the flavors of the season! And if you know someone who might like this recipe, please share!
