An Awesome Thanksgiving Leftover Recipe and Some Great Info About Cranberries From The Cranberry Institute

The holidays are here are AND so are some great tips, interesting research and a delicious recipe from the Cranberry Institute!  Read on......

Tips: Four Tasty Tidbits about the Tiny, Tart Cranberry

·         All forms of cranberries contain proanthocyanidins or PACs, so whether you like them dried, fresh, frozen, in juice or in sauce, just eat them!

·         PACs are flavonoids that are unique to cranberries because they have a different structure than PACs found in other fruits. PACs prevent bacteria, such as E. coli, from sticking to the cell walls.

·         Research has shown the cranberry may improve blood cholesterol levels, lower blood pressure, and reduce inflammation, oxidative stress and the incidence of certain infections.

·         Cranberries are one of three commonly cultivated fruits native to North America. U.S.-grown cranberries are grown predominantly in Wisconsin, Massachusetts, New Jersey, Oregon, Connecticut, Delaware, Michigan, Minnesota, New York and Rhode Island.

Tricks: A Few Wonderful Ways to Use Cranberries this Holiday Season

Add cranberries, in various forms, to some of your favorite recipes to boost fruit intake.

·         Use cranberry sauce as a spread on “leftover” turkey sandwiches after Thanksgiving

·         Fill a mason jar with dried cranberries, mixed nuts and seeds to give as a holiday hostess gift

·         Pour cranberry juice into seltzer water and add a lime wedge for a party “mocktail”

·         Add cranberries to turkey stuffing for a delicious, tangy pop of flavor

·         Combine cranberry sauce and orange juice as the base of a glaze for holiday ham

Science Bites: News from Cranberry Scientists

Cranberries May Provide Protection Against Peanut Allergies!

A study in the Journal of Agricultural and Food Chemistry made a surprising discovery when researchers found that cranberry polyphenols could bind to the peanut proteins that contribute to allergies thereby reducing an allergic reaction. Polyphenols have an attraction to bind to peanut proteins. While more research is required, this particular study showed that polyphenol-rich plant juices and extracts, such as cranberry juice, reduced the binding of one or more of the peanut allergens to immune cells – a process that may reduce the symptoms of an allergic reaction. The peanut protein compounds combined with cranberry polyphenols triggered significantly less allergic activity than standard peanut flour. These findings suggest potential uses of the polyphenol-fortified peanut flour as a safer ingredient for oral immunotherapy, although more research is warranted.

Reference:  Plundrich NJ, Kulis M, White BL, Grace MH, Guo R, Burks AW, Davis JP, Lila MA.  Novel strategy to create hypoallergenic peanut protein-polyphenol edible matrices for oral immunotherapy.  J Agric Food Chem. 2014 Jul 23;62(29):7010-21. doi: 10.1021/jf405773b. Epub 2014 May 2.

Cranberries Show Promise in Helping to Treat Inflammatory Bowel Disease

A study in Food Chemistry identified cranberries as a potential food for preventing and reducing the symptoms of inflammatory bowel disease (IBD), a condition with limited treatment options. The prevalence of IBD and the risk for the development of colorectal cancer make its treatment and prevention important. 

Researchers tested the effects of cranberry products, including cranberry extract and dried cranberries, on preventing colitis (a form of IBD) in mice. The results of the study suggest that groups fed cranberry extract and dried cranberries both had significantly reduced disease activity. Researchers also found dried cranberries were more effective in preventing colitis than cranberry extract. These findings suggest cranberries may have a role in the prevention and treatment of IBD, although more research is warranted.

Reference:  Xiao X, Kim J, Sun Q, Kim D, Park CS, Lu TS, Park Y. Preventive effects of cranberry products on experimental colitis induced by dextran sulphate sodium in mice.  Food Chem. 2015 Jan 15;167:438-46. doi: 10.1016/j.foodchem.2014.07.006. Epub 2014 Jul 9.

RESOURCE REMINDER!

Updated USDA-Reviewed Cranberry Health Research Review

The USDA recently reviewed an updated cranberry nutrition and health review published in the Cranberry Health Research Library on CranberryInstitute.org. 

Cranberry Health Research Library Updated September 2014

Twenty-four new abstracts have been added to the Cranberry Health Research Library. Browse the selections by year to find the most recent publications. Click here: http://cranberryinstitute.org/doclib/doclib_search.cgi

Comprehensive Review of the Health Benefits of Cranberries in Advances in Nutrition Available for Continuing Education Credits through Today’s Dietitian!

o   “Cranberries and Their Bioactive Constituents in Human Health,” published in Advances in Nutrition, provides in-depth information about the bioactive compounds in cranberry and the pathways by which they may help protect against urinary tract infection, cardiovascular disease and diabetes. The Cranberry Institute and Today’s Dietitian partnered to create a continuing education course for registered dietitians with permission from Advances in Nutrition. Registered dietitians will receive four credits after studying the review and completing a multiple-choice exam. 

o   Click here to read for continuing education: http://ce.todaysdietitian.com/CranInst

Our Favorite Recipe for the Holiday Season!

Cranberry & Turkey Stuffing Casserole

Yield: 6 – 1 cup servings

Ingredients

1 Tbsp. vegetable oil

¾ cup minced yellow onion

¾ cup minced celery

½ tsp. poultry seasoning

⅛ tsp. ground black pepper

¾ cup low-fat, reduced sodium chicken broth

3 cups whole grain bread (approx. 6 ounces), cut into 1-in. pieces

12 oz. cooked, diced turkey

1 cup prepared turkey gravy

1 ½ cups cranberry sauce

Directions

1.       In a large skillet, heat oil over medium-high heat; add onions and celery and cook 2 minutes. Mix in poultry seasoning and pepper and continue to cook 30 seconds. Pour in hot broth and heat through.

2.       Stir in bread pieces and mix to combine. Cook until stuffing mixture is moist and heated through. Remove from heat and hold.

3.       Combine turkey and gravy and spread evenly in the bottom of a 2-qt casserole dish. Next, spoon half of the cranberry sauce (¾ cup) on top of the turkey-gravy layer. Gently spread the reserved stuffing mixture evenly on top of cranberry sauce.

4.       Bake in a 350°F oven for 30-35 minutes or until heated through and firm. Top will be slightly crunchy.

5.       Scoop a 1-cup portion of casserole onto a plate and serve with an additional 2 Tbsp. of cranberry sauce on the side.

Nutrition Information Per Serving: Calories 320, Calories from Fat 45, Saturated Fat 1g, Trans Fat 0g, Total Fat 5g, Cholesterol 45mg, Sodium 460mg, Total Carbohydrate 43g, Sugars 26g, Dietary Fiber 3g, Protein 22g, Vitamin A 2%, Vitamin C 4%, Calcium 8%, Iron 8%

Recipe courtesy of the Cranberry Marketing Committee, uscranberries.com

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Oat Crepes

A nice light crepe recipe that can be quickly prepared and host a wide variety of fillings, and it’s gluten-free too! Check out my earlier post on Creative Crepes for some great filling ideas

Ingredients:

1/2 c oat flour (if you are on a gluten free diet use a brand such as Bob’s Red Mill or you can make your own too by grinding gluten free oats in food processor)
1/4 c egg whites
1/2 cup low fat milk
cooking spray

Directions:

Measure 1/2 cup flour into small bowl. Make a well in the middle of the flour and pour in the egg whites. Start adding milk while whisking briskly to a smooth, thin consistency. Let stand for 5 minutes.
While you are waiting, get out a plate to put the finished crepes on and some paper towels to put in between each made crepe as you stack them. Coat a medium size pan with cooking spray and put on high heat for 2-3 minutes, then spray again with one more coating before starting the first crepe.
Take a 1/4 c measure cup to scoop out the batter and pour into a small circle in center of the pan, very quickly rock/swirl the pan in a circular motion holding a few inches above the heat to get the batter to thinly coat the pan. Then put it back on the burner.

The crepe should look like a super thin pancake. When the edges start to curl up (about 1-2 min) use a large spatula to flip the crepe over. Heat about a minute on the second side (until very lightly browned). Remove from pan and place on plate. Cover with paper towel. Repeat these steps for each crepe. Note: as the pan gets hotter the crepes will start cooking faster and may take as little as 30 seconds on each side. Always spray a new coat of cooking spray before making the next crepe. Be sure to put one paper towel (or a piece of paper towel) in between each crepe as you are stacking them to keep them from sticking together.

You can make the crepes ahead of time and keep in a zip lock or sealed container in the refrigerator to reheat with filling in them later. Or you can put the crepes aside for a few minutes while you make some fillings.

Makes 4 crepes (about 5-6 inches diameter), 4 servings

Serving size : 1 crepe: Calories 80 Protein 5 g Carb 12 g Fiber 1.5 g Sugars 1.5 g Fat 1.5 g Saturated fat <1 g Sodium 36 mg

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Creative Crepes for breakfast, lunch, dinner, entertaining…you name it!

This basic recipe for crepes can be used in a variety of ways, and take on many different flavors depending on what you put in them. A few ideas for suggested fillings are listed below and I’ll try to post some more ideas in the future.

Whole Wheat Crepes

Ingredients:

1/2 c whole wheat flour
1/4 c egg substitute (such as Egg Beaters®)
3/4 cup low fat milk
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)

Directions:

Measure 1/2 cup flour into small bowl. Make a well in the middle of the flour and pour in the egg substitute. Start adding milk while whisking briskly to a smooth, thin consistency. Let stand for 5 minutes.

While you are waiting, get out a plate to put the finished crepes on and some paper towels to put in between each made crepe as you stack them. Spray a medium size pan with ICB spray or olive oil sprayer and put on high heat for 2-3 minutes, then spray again with one more coating before starting the first crepe.



Take a 1/4 c measure cup to scoop out the batter and pour into a small circle in center of the pan, very quickly rock/swirl the pan in a circular motion holding a few inches above the heat to get the batter to thinly coat the pan. Then put it back on the burner.





The crepe should look like a super thin pancake. When the edges start to curl up (about 1-2 min) use a large spatula to flip the crepe over. Heat about a minute on the second side (until very lightly browned). Remove from pan and place on plate. Cover with paper towel. Repeat these steps for each crepe. Note: as the pan gets hotter the crepes will start cooking faster and may take as little as 30 seconds on each side. Always spray a new coat of ICB/olive oil before making the next crepe. Be sure to put one paper towel ( or a piece of paper towel) in between each crepe as you are stacking them to keep them from sticking together.


You can make the crepes ahead of time and keep in a zip lock or sealed container in the refrigerator to reheat with filling in them later. Or you can put the crepes aside for a few minutes while you make some fillings.

Variation:

If the whole wheat flour is a deal breaker, you can use white flour and the crepes will lose the whole grains but still be low in fat…

Makes 5-6 crepes ( about 5-6 inches diameter), 5-6 servings

Serving size : 1 crepe: Calories 66 Protein 4 g Carb 10 g Fiber 1.2 g Sugars 0 g Fat <1g Saturated fat <1 g Sodium 40 mg

Ideas for fillings:

Savory Spinach, Mushroom and Onion Filling with Creamy Dijon Basil Sauce



Sauce:

Ingredients:

2 tablespoons finely chopped fresh basil
2 tablespoons grainy Dijon mustard
½ cup low fat (2 %) milk

Put the chopped basil, Dijon mustard and milk in a blender for about 1-2 minutes on high speed until uniformly blended. Serve immediately when you finish the filled crepes, otherwise put in the fridge if it will not be used right away.

Makes about ½ cup, 4 servings

Serving size : 2 Tablespoons: Calories 23 Protein 3 g Carb 3 g Fiber 0 g Sugars 1 g Fat < 1g Saturated fat <1 g Sodium 191 mg

Filling:

Ingredients:

2 cups chopped fresh spinach (rinsed well before chopping)
¼ cup white onion, diced
1 cup crimini or button mushrooms, chopped
1/4 teaspoon crushed garlic or ½ clove diced
2 slices low fat cheese (Jarlsberg light or light provolone recommended)
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)

Directions:

Sauté the diced onion and garlic until almost brown in a pan sprayed with ICB or with olive oil sprayer (or a teaspoon of olive oil). Add the chopped mushrooms and sauté until browned, then add 2 cups of raw spinach and cover 1-2 minutes until spinach is soft. Remove from heat and set aside. Spray a clean pan (or wipe clean the one you just used to make the filling) with ICB or the olive oil sprayer (or a teaspoon of olive oil) and heat on high. Cut the two pieces of light cheese in half. Put four crepes in the pan and layer one of the cheese halves on one side of each crepe. Then divide the spinach/mushroom mixture between the four crepes, putting it on top of the cheese.



Fold the other side of each crepe over to close and heat about two minutes on each side. Note: if you use a smaller pan, cook two crepes at a time instead of four.



Makes enough for 4 small crepes

Serving size: 1/4 mixture (filling only) Calories 45 Protein 5 g Carb 3.5 g Fiber <1 g Sugars 2g Fat 2 g saturated fat <1 g Sodium 63 mg


Sweet Caramel Apple Dessert Crepes



Ingredients:

2 small gala apples, chopped
2 tablespoons of brown sugar,
ICB spray or 1 teaspoon light butter/margarine
fat free caramel sauce (such as Smuckers)
8 pecan halves, finely chopped (optional, for garnish)

Directions

Spray a small pan with ICB spray or coat with 1 teaspoon light margarine on medium-high heat. Put in the apple and sprinkle the brown sugar over it and sauté until soft, then set aside. Clean the pan or use a fresh one sprayed with ICB (or cooking spray). Place four crepes in the pan. Divide the apple mixture between the four crepes, placing it on one side of each crepe and fold the over to close.



Heat for two minutes on each side. Drizzle fat free caramel sauce (such as Smuckers) over each crepe. If desired, garnish with pecan pieces. Note: if you use a smaller pan, cook two crepes at a time instead of four.

Makes enough for 4 crepes

Serving size: 1/4 mixture (filling only) Calories 94 Protein 0.5 g Carbs 16 g Fiber 1.5 g Sugars 13g Fat 3.5 saturated fat 0 g Sodium 22 mg

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