Monday, April 20, 2020

Cranberry Recipes Part One: Banana Pecan Cranberry Muffins

Spending a lot of time at home has certainly got me baking again. Here is one of two cranberry recipes I have developed in the past week (stay tuned for part two coming soon!) These delicious muffins are not only easy to make, but they are a good source of fiber and low in fat too. They freeze well and taste great warmed in the microwave and spread with a bit of butter or almond butter for a filling breakfast or snack. 


2 cup rolled oats (old fashioned, not quick, use a gluten-free oats such as Bob's Red Mill if you are on a gluten-free diet)
3/4 cup oat flour (use a gluten free brand such as Bob's Red Mill if you are on a gluten-free diet)
3/4 teaspoon baking soda
3 large sized over ripe bananas, mashed
6 tablespoons liquid egg white
¼ cup (packed) brown sugar
2 tablespoons milk (I used unsweetened vanilla almond milk)
1 tablespoon vanilla extract
1/3 cup finely chopped pecans
¼ cup dried cranberries
cooking spray


Preheat oven to 350 degrees. Combine the oats, oat flour, baking soda, baking powder and protein powder in a small bowl.  In a large bowl, mix together the mashed banana, brown sugar, egg whites, milk and vanilla. Add the oats/flour mixture to the wet ingredients and mix well. Stir in the nuts and cranberries. Spoon into 12 regular or 6 jumbo size muffin pan cups  coated with cooking spray and bake on the bottom rack of the oven for about 35-45 minutes, until top is firm, lightly browned and a toothpick comes out mostly clean when inserted into the center. Store in the refrigerator for best shelf life

Makes 12 regular or 6 jumbo muffin

Serving size 1 regular sized muffin Calories 165 Protein 7 g Carb 26 g Fiber 3 g Sugars 11 g Fat 3.5 g Saturated fat <1 100="" g="" mg="" p="" sodium="">

Serving size 1 very large muffin Calories 330 Protein 13 g Carb 52 g Fiber 6 g Sugars 22 g Fat 7 g Saturated fat 1 g Sodium 200 mg


Saturday, April 18, 2020

I'm BACK! With Some Cranberry News and Recipes COMING SOON!

Wow, I cannot believe November was my last post!  The holidays hit, January was a blur getting into 2020, started working on my third book and then the COVID-19 craziness has been what's happening for the last few months.  To make up for it, I have been working on a bunch of new recipes to share soon.

Hope everyone is safe and well, and here is some latest info from the Cranberry Institute that I am happy to share as a Cranberry Blogger:

We are pleased to share the latest addition to our resource collection! As you may know, The American Urological Association recently released new guidelines for preventing uncomplicated recurrent UTIs. These guidelines recommend cranberry products as a non-antibiotic prophylactic treatment. While cranberry products are not effective in treating symptoms once infected, they may be the natural preventive solution your patients need!
A screenshot of a cell phone

Description automatically generated

Cranberry Health Research Library
Our collection of cranberry research just got a fresh look! Explore the extensive database of cranberry health research abstracts with our easy-to-follow breakdown by topic area. You can also browse the selections by year to find the most recent publications: Cranberry Health Research Library.

The Latest in Cranberries and Health
From head to toe, cranberries have whole-body benefits. We have touted the gut, heart, urinary tract, oral and blood sugar management benefits of cranberries. Like other fruits and vegetables, including cranberries as part of a well-balanced diet supports immune health. Read on for some of the latest research on cranberries and their anti-viral properties – from food safety to the flu, preliminary research suggests exciting potential for the tiny, but mighty berry!

New research published in the Journal of Applied Microbiology illustrates the potential role for cranberry juice, in combination with citrus, in food safety applications. These preliminary findings suggest that cranberry juice and citrus may have the ability to kill norovirus in fresh produce. Fresh produce is commonly treated with a gamma ray or x-ray irradiation process to reduce microbial presence. Researchers tested the impact of a cranberry juice and citrus extract derived spray and applied it to lettuce. After being treated with the fruit-derived spray, the lettuce required significantly less irradiation time. Researchers hypothesize the organic acids and polyphenols present in cranberries and citrus extract played a role in reduction of microbial growth.

Gobeil A, Shanker S, Lacroix M. Radiosensitivity Increase in FCV-F9 Virus Using Combined Treatment With Natural Antimicrobial and ɣ-Irradiation.  J Appl Microbiol. 2020 ePub ahead of print. DOI: 10.1111/jam.14596

The anti-adhesion properties of cranberry allow them to be effective in minimizing risk of recurrent UTI as well as supporting gut and oral health. Beyond these health benefits, researchers sought to understand if the high molecular weight materials in cranberry juice would be effective in inhibiting influenza virus cells. Researchers applied high molecular weight materials to two different types of influenza virus subtypes. When treated with 250 ug/ml of high molecular weight materials, an amount smaller than the amount in just one glass of cranberry juice, a reduction in virus adhesion was seen. This suggests there is an inhibitory effect of high molecular weight cranberry compounds on the influenza virus. Although this research is preliminary, it suggests the therapeutic potential for cranberry juice.

Weiss EI, Houri-Haddad Y, Greenbaum E, Hochman N, Ofek I, Zakay-Rones Z.  Cranberry juice constituents affect influenza virus adhesion and infectivity. Antiviral Res. 2005; 66(1):9-12. DOI: 10.1016/j.antiviral.2004.12.011

Cranberries Can Help Fill the Berry Gap!
Cranberries offer a wealth of health benefits – and there’s an easy, budget-friendly way to include cranberries throughout the whole week to make sure you (and your family) hit their fruit quota!
  • Add dried cranberries and cinnamon to your morning oatmeal for a healthy work from home breakfast
  • Cranberry sauce can be an easy base for a marinade, dressing or quick sauce to top off dinner
  • Dried cranberries are a classic salad topping – but they work just as well in all kinds of salad, from pasta to quinoa to chicken
  • Cranberries can also be a part of the main meal – from Pesto Chicken Burgers to Stir Fry and Pecan Rice Pilaf, cranberries elevate pantry staple meals into unique family-friendly dinners
  • Freeze cranberry juice in ice cube trays and add to smoothies for a fruity, nutritious kick
  • 7 Layer Cranberry Bars can be a great afternoon snack for the whole family
  • Parfaits layered with plain Greek yogurt and cranberry sauce can be an easy breakfast or quick snack that you can have your kids help assemble
  • With extra time at home, get baking with cranberries from muffins to Nutty Cranberry Cereal Bars and Chewy Cranberry Oatmeal Cookies there are lots of ways to add cranberries (and an extra fruit serving) to your treats!

Share the Cran-spiration
We can’t wait to see how you help fill the berry gap with cranberries! Tweet your cranberry meal-prep recipes or photos using #CranberryBogBlogger and The Cranberry Institute will share your post.


Sunday, November 24, 2019

In The News: Cranberry Institute Fall Issue and Recipes

It's been a busy few months and I hope to be posting more soon.  Just wanted to share the latest issue of the Cranberry Institute's Fall newsletter and I will be partnering with them to post a new recipe soon...stay tuned!

Click HERE for the newsletter!


Sunday, September 29, 2019

Pumpkin Almond Apple Slices

This weekend my daughter gave me a "snack challenge" to make something different for her to munch on while watching football. Being that I am gluten-free, I wasn't able to partake in the yummy Triple Pumpkin Toast that I created last week so I wanted to create something gluten free, even grain free, that was Fall themed + we both could enjoy.  The result was this super easy to make, delicious snack that combines just a few simple ingredients.  I used Trader Joes pumpkin butter again in this recipe, and it only takes just a tiny bit to top them off with just the right amount of sweetness.


1 large sized apple (I used Envy)
3 tablespoons + 1 teaspoon almond butter (I used Trader Joes Crunchy)
2 1/2 teaspoons pumpkin butter (I used Trader Joes)
Sea salt


Cut apple from top to bottom to make ten 1/4 inch slices. Spread each slice with 1 teaspoon almond butter and 1/4 teaspoon pumpkin butter. Sprinkle with sea salt and serve immediately.

Makes 2 servings

Serving size: 5 apple slices  Calories 248 Protein 6 g Carb 26 g Fiber 2 g Sugars 18 g Fat 14 g Saturated fat l.5 g Sodium 155 mg 

One apple slice: Calories 50 Protein 1 g Carb 5 g Fiber 2 g Sugars 4 g Fat 3 g Saturated fat < 0.5 g Sodium 25 mg 


Sunday, September 22, 2019

Triple Pumpkin Overload Toast

This is daughter’s new favorite snack, courtesy of Trader Joe’s fall products!! I’ll have to figure out a gluten free version for myself soon !!


1 slice of organic whole grain pumpkin bread
1 tablespoon pumpkin cream cheese 
1 teaspoon of pumpkin butter


Toast one slice of organic whole grain pumpkin bread and then spread with pumpkin cream cheese and then the pumpkin butter and eat! 

Makes 1 serving

Serving size: 1 toast  Calories 140 Protein 4 g Carb 21 g Fiber 2 g Sugars 9 g Fat 5 g Saturated fat l.5 g Sodium 165 mg 


Saturday, September 21, 2019

Latest Nutrition News Bites

Here's some of the latest nutrition news....

Repeatedly offering a variety of vegetables at meals is key to acceptance and increased consumption of them by children new study reveals

New research  sheds light on why people gain weight as they get older

Hunger impacts decision making, not necessarily for the better, according to new research !

A systematic review reveals that doctors need more nutrition education


Sunday, August 11, 2019

Quick & Light Summer Salad

This salad can be put together in a flash and is very light and refreshing!


1 cup butter lettuce
1 cup kale/brussels sprouts mix
1/2 cup blueberries
2 tablespoons sunflower seeds or almond slivers
Seasoned rice vinegar or your favorite dressing


Add all ingredients to in a bowl, toss and serve!  

Makes one serving

Serving size about 2 cups  Calories 168 Protein 6 g  Carb 24  g  Fiber 3 g Sugars 16 g Fat 6 g Saturated fat <1 280="" g="" mg="" nbsp="" sodium="" span="">  


  © Blogger template The Professional Template by 2008

Back to TOP