Cranberry Apple Sorghum Bake

Are you a cranberry fan? I’ve got tips to enjoy them all year round plus a Cranberry Apple Sorghum Bake meal prep recipe!

Cranberry Apple Sorghum Bake

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.

Cranberry Matzo Brei

Cranberry Pancakes

For more cranberry culinary inspiration plus a my tour of a real cranberry bog, check out my blog post:
45 Healthy Cranberry Recipes!

Health Benefits:

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.

Cranberry Institute Glucose Response Graphic

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 science:
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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Cranberry Apple Sorghum Bake

This meal prep Cranberry Apple Sorghum Bake is a super easy, gluten free, vegan breakfast, snack or dessert.

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Prep Time 10 minutes mins

Cook Time 1 hour hr

Total Time 1 hour hr 10 minutes mins

Servings 4 servings

Calories 180 kcal

Ingredients

  

1x2x3x

• 1/4 cup uncooked, pearled sorghum grain
• 1/4 cup dried cranberries, packed
• 3 medium Gala or Fuji apples, cored and sliced with peel on (approx. 15-18 slices per apple)
• 1 teaspoon cinnamon
• 2 Tablespoons slivered almonds
• 1/3 cup cranberry juice
• 2/3 cup water

Instructions

 

• Preheat oven to 350 degrees.
• Rinse sorghum in a coffee filter or very tight woven strainer and let extra water drain out. Spread sorghum and dried cranberries on the bottom of a 9x9 brownie pan.
• Layer apple slices on top and sprinkle cinnamon over apples.
• Sprinkle with almonds.
• Combine cranberry juice and water into a measuring cup with a spout. Pour into the corner of the pan so liquid coats the bottom, taking care not to pour over apples.
• Bake for 55 to 60 minutes. Remove from oven and let cool slightly, cover with aluminum foil to further soften the apples if you like them on the softer side.

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.

Nutrition

Calories: 180kcalFat: 2g

Tried this recipe?Let us know how it was!

Makes 4 servings:

Cranberry Apple Sorghum Bake Nutrition Facts Label

What are your favorite tips and recipes to enjoy cranberries? Please share!
And find great cranberry resources at CranberryInstitute.org and be sure to check out their Health Research Library!

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Cranberry Apple Baked Sorghum