Are you a cranberry fan? I’ve got tips to enjoy them all year round plus a Cranberry Apple Sorghum Bake meal prep recipe!
I am proud to partner with the Cranberry Institute to bring you this post. I was compensated for my time, as always, all opinions are my own.
Are you a cranberry fan? I’ve always loved cranberries for their flavor, culinary versatility and overall amazingness including some pretty cool health benefits. Available as fresh or frozen whole berries, juice, dried cranberries and cranberry sauce, cranberries are certainly a year-round superfood to fit into your everyday meal planning.
I keep all kinds of cranberries in my house and incorporate them into so many of my recipes. The Cranberry Apple Sorghum Bake I’ll share later features both dried cranberries and cranberry juice in a simple, delicious recipe that’s vegan and gluten free.
There are easy, budget-friendly ways to include cranberries throughout the whole week! Some of my favorite tips to enjoy these nutritional powerhouses are:
Dried cranberries in oatmeal, pancakes, salads, grain bowls, cereal, overnight oats or rice pudding.
Fresh or frozen whole cranberries in muffins, smoothies, made into a compote to serve with overnight oats or oatmeal, on sandwiches, waffles, pancakes, French toast, or in a holiday cranberry relish.
Cranberry juice as is or in cocktails/mocktails, popsicles, smoothies, or to sweeten recipes like my Cranberry Apple Sorghum Bake.
Cranberry sauce with traditional holiday meals, on a turkey sandwich or over Matzoh Brei.
For more cranberry culinary inspiration plus a my tour of a real cranberry bog, check out my blog post:
45 Healthy Cranberry Recipes!
Aside from their deliciousness, cranberries offer whole body health benefits – scientists are exploring how the bioactive compounds found in cranberries may positively affect glycemic response, prevent recurrent UTI’s, support gut health, improve heart health and reduce inflammation.
Cranberries may improve glucose response in type 2 diabetes
Postprandial hyperglycemia, hypertriglyceridemia, increased oxidative stress and inflammation have been shown to be significant risk factors for cardiovascular disease (CVD) among individuals with type 2 diabetes mellitus. Recent research suggests that cranberries may have cardiometabolic benefits in this population. Researchers Schell and colleagues hypothesized that when consumed with a high fat meal, cranberries may reduce the degree of postprandial hyperglycemia, hypertriglyceridemia and inflammation in obese type 2 diabetics.
The hypothesis was tested by a randomized crossover trial of 25 participants, with an average BMI of 39.5 kg/m2 and hemoglobin A1C of 8.6%, who were not currently on insulin therapy. Participants were given a high fat (70 g) study meal along with dried cranberries (40 g). The control meal was matched for calories, fat, carbohydrate, protein and cholesterol. Researchers found that the addition of cranberries to a high fat meal resulted in lower postprandial serum glucose and inflammation. There was no significant difference in triglycerides. This study contributes to the existing literature supporting the benefits of cranberries in cardiometabolic health, demonstrating that when eaten with a high fat meal, cranberries may lower postprandial blood sugar levels. (Schell J, et al. Cranberries improve postprandial glucose excursions in type 2 diabetes. Food Funct. doi: 10.1039/c7fo00900c.)
If you weren’t already convinced that cranberries are a wise choice to include in your diet, this Cranberry Apple Sorghum Bake is delicious, easy, pairs well with so many foods and is something you can meal prep for the week ahead.
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Ingredients Instructions Notes Serve warm or cold. It’s extra delicious with cottage cheese, Greek yogurt or ricotta cheese.
Add to oatmeal, waffles, pancakes, French toast or top with frozen yogurt or whipped topping for dessert.
Makes 4 servings:
Serve warm or cold. It’s extra delicious with cottage cheese, Greek yogurt or ricotta cheese. Add to oatmeal, waffles, pancakes, French toast or top with frozen yogurt or whipped topping for dessert.
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