Celebrate National Cranberry Month with 45 Healthy Cranberry Recipes from Registered Dietitians!
October is National Cranberry Month and I couldn’t let it go by without featuring these beauties in a roundup of 45 Healthy Cranberry Recipes from fellow registered dietitians!
Last year I had the amazing opportunity to tour a real cranberry bog during the harvest. The color of the berries along the scenic backdrop was breathtaking. We also learned a lot about the science supporting the health benefits of this powerhouse fruit.
Latest Research Updates:
A research review in the international journal, Advances in Nutrition, shows that proanthocyanidins (PACs – pronounced “packs”), the bioactive compounds in cranberries, help reduce the incidence of certain infections, maintain a healthy urinary tract, improve heart health and reduce inflammation associated with chronic disease and aging. All good things!
All cranberry products, including fresh cranberries, cranberry juice cocktail, dried cranberries and sauces, contain unique, health-promoting flavonoids called PACs.
Deep Data Dive: Cranberry Products and UTIs
Through the years, studies have confirmed that there is significant support for the use of cranberry products in reducing the incidence of urinary tract infections. Their work also found that for those with some risk for UTIs, the effects of cranberry products were more pronounced. The outcome of their analyses provided support for their conclusion statements: [the results] could be used by physicians to recommend the ingestion of cranberries to decrease the incidence of UTIs, particularly in patients with recurrent UTIs. Good news. Food is medicine folks. (1)
Dried Cranberries and Gut Health
The microbiome is a hot topic among health professionals! Researchers from the University of Wisconsin-Madison discovered that one handful-a-day of sweetened dried cranberries may make a significant change in the gut microbiome. In a recent study in OMICS: A Journal of Integrative Biology, the addition of a typical serving (42 grams; 125 calories) of this tangy fruit resulted in positive changes in the bacterial make-up and proteins present in healthy adults after only two weeks. (2)
Now that we know some of the health benefits of cranberries, let’s enjoy their deliciousness with 45 Healthy Cranberry Recipes! Thanks to everyone who shared their creations with me!
Celebrate National Cranberry Month with 45 Healthy #Cranberry Recipes from Dietitians! #Friendsgiving Click To Tweet
Cranberry Pomegranate Kombucha Mocktail via Healthy Aperture
Cranberry Spritzer Cocktail via Create Kids Club
Cranberry Orange Kombucha via Living Well Kitchen
Cranberry Ginger Baked Oatmeal via Mom’s Kitchen Handbook
Cranberry Orange Quinoa Pudding with Toasted Almonds via The Spicy RD
Apple Cranberry Instant Pot Steel-Cut Oats via Muscle and Manna
Cranberry Greek Yogurt Parfaits via The Nutritionist Reviews
Cranberry Walnut Cookie Overnight Oats via My Cape Cod Kitchen
Cranberry Apple Breakfast Quinoa via Snacking in Sneakers
Cranberry Compote with Whole Grain Waffles via Nutrition Starring YOU
Breads and Baked Goods
Cranberry Banana Whole Grain Muffins via Nutrition Starring YOU
No Bake Cranberry Cashew Bars via Uproot Kitchen
Whole Wheat Cranberry Orange Bread via Your Choice Nutrition
Low Sugar Oatmeal Cranberry Bars via Salubrious RD
Vegan Cranberry Ginger Quick Bread via C it Nutritionally
Speedy Cranberry Almond Cookies via the Nutrition Twins
Cranberry Muffins via BeeKay Nutrition
Chocolate Cranberry Cauliflower Cake via Kansas City Dietitian
Applesauce Oat Cranberry Muffins via How to Eat
Cranberry Chocolate Protein Cookies via Hummusapien
Cranberry Walnut Yeast Bread via Teaspoon of Spice
Little Cranberry Cardamom Loaves with Tangerine Glaze via Mom’s Kitchen Handbook
Cranberry Sauce and Relish
Slow Cooker Cranberry Sauce via Real Food Real Deals
Cranberry Relish via RDelicious Kitchen
Cranberry Orange Chia Jam via Byte Sized Nutrition
Healthy Fresh Cranberry Sauce via Snacking in Sneakers
Naturally Sweetened Cranberry Sauce via The Foodie Dietitian
Simple Refined-Sugar Free Cranberry Sauce via Eat Real Live Well
Cranberry Orange Ginger Relish via Nutrition Starring YOU
Fig Cranberry Sauce via Abbey’s Kitchen
Cranberry Sauce with Red Wine and Ginger via Healthy Ideas Place
Cranberry Pumpkin Butter via My Cape Cod Kitchen
Salads and Sides
Roasted Butternut Squash and Cranberry Quinoa Salad with Cider Dijon Vinaigrette via Small Bites by Jessica
Mustard Greens Fall Power Bowl with Cranberry Dressing via Eat Real Live Well
Cauliflower Cranberry Superfood Salad via The Nutrition Adventure
Kale Apple Salad with Cranberry Vinaigrette via Craving Something Healthy
Colorful Cabbage Salad with Apples, Walnuts and Cranberries via Mom’s Kitchen Handbook
Roasted Butternut Squash Soup with Cranberry Salsa via The Joy of Eating
Lentil Cranberry Saffron Rice via The Delicious Crescent
Savory Cranberry Stuffed Acorn Squash via fANNEtastic food
Maple Roasted Butternut Squash, Brussel Sprouts & Cranberries via Eat Real Live Well
Roasted Pumpkin Farro Pilaf with Cranberries via Foods with Judes
Cranberry Jalapeno Hummus via Sharon Palmer
Orange Cranberry Tart via Live Best
Cranberry Coconut Black Rice Pudding via Nutrition Starring YOU
Cranberry Orange Energy Bites via One Hungry Bunny
Looking for more cranberry recipes??? This Cranberry Walnut Overnight Oats is featured in my cookbook, The Protein-Packed Breakfast Club! Check it out for more cranberry inspiration.
(1) Reference: Luís, Ângelo et al. Can Cranberries Contribute to Reduce the Incidence of Urinary Tract Infections? A Systematic Review with Meta-Analysis and Trial Sequential Analysis of Clinical Trials. The Journal of Urology. Sept 2017;198(3):614–621.
(2) Reference: Bekiares N, Krueger CG, Meudt JJ, Shanmuganayagam D, Reed JD. Effect of Sweetened Dried Cranberry Consumption on Urinary Proteome and Fecal Microbiome in Healthy Human Subjects. OMICS. 2017 Jun 15. doi: 10.1089/omi.2016.0167. [Epub ahead of print]