Sweet and Spicy Cucumber Salad

Just a few simple ingredients combine to create this delicious side salad that is low in fat and calories but big on flavor! 

Ingredients: 

2 cups sliced cucumbers

2 tablespoons seasoned rice vinegar 

1 tablespoon lemon juice 

1/2 teaspoon Tajin seasoning (a chili lime seasoning blend) 

Directions: 

Add the cucumbers to a small to medium sized bowl. Pour the rice vinegar and lemon juice over them and the sprinkle with the seasoning. Toss to coat and serve. Chill if not serving immediately. 

Makes 2 cups,  4 servings 

Serving size 1/2 cup Calories 21 Protein 5 g Carb 5 g Fiber 1 g Sugars 4 g Fat 0 g Saturated fat 0 g Sodium 314 mg

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Recipe ReDux Post # 82: Power Salad

The Recipe ReDux for May is "Shower Season," meaning we were challenged to develop healthy recipes that could be served at brunches and showers for this time of year....think graduations, bridal baby showers galore!

Vegetables and salads are often overlooked or ignored at these types of gatherings so I wanted to create a salad that would be enticing enough for guests to choose to put it on their plate for its flavor, not just for obligatory health benefits. I tried a combination of trendy kale salad mix, balanced out with some simple butter lettuce, added some fresh fruit and dried cranberries for sweetness and then topped it with chopped nuts for a salty crunch. This salad is packed full of nutritious power foods like berries, kale and nuts, thus earning its name. The tastes and textures work really well together and you can top it with your favorite vinaigrette dressing.

Ingredients:

6 cups kale slaw type salad mix (with kale, cabbage, brussels sprouts, broccoli- I used Trader Joes Cruciferous Crunch)
6 cups butter lettuce
1 cup fresh blueberries
1 cup chopped apple
1/4 cup dried cranberries
1/4 cup chopped nuts (I used pistachios...almonds or walnuts would work well too)
vinaigrette dressing of choice

Directions:

Put all the ingredients in a large bowl, add dressing, toss and serve.  Chill in the fridge with dressing on the side if not serving immediately.

Makes 14 cups, about 7 servings

Serving size 2 cups (without dressing) Calories 85  Protein 2 g  Carb 16  g  Fiber 3 g Sugars 11 g Fat 2 g Saturated fat 0 g Sodium  27 mg
   

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Recipe ReDux Post # 66 Detox Salad

The Recipe ReDux for January  is “Favorite Kitchen Tool!”  To start off 2018 we were encouraged to develop a recipe featuring one of our favorite kitchen gadgets.  I absolutely LOVE my julienne peeler. In fact I got a new one recently. Currently, the main culinary purpose it  serves in my household is to make zucchini noodles, so for this ReDux challenge I wanted to try something new.  

The New Year is a time to begin fresh and for many, to clean up eating habits after indulging over the holidays. I decided to try making a yummy “detox” salad including flavorful beet and carrot shreds  (brought to you by the julienne peeler of course) along with some other nutrient packed ingredients like apples and walnuts.  I tossed all of this in a simple dressing of lemon, olive oil, rice vinegar and honey which brought it tighter perfectly. It’s a great side to brighten up your meal, or you can serve it as a main meal atop your favorite greens with added protein like chicken or fish.  I hope you will try it out along with all the other yummy recipes made with cool kitchen gadgets by the Recipe ReDux team!

Ingredients:

½ cup carrots shreds (use 1 medium carrot)

½ cup raw beet shreds ( use ½-1 medium beet)

½ cup chopped apple

¼ cup chopped walnuts

1 teaspoon olive oil

1 tablespoons seasoned rice vinegar

1 tablespoon lemon juice

1 teaspoon honey

salad greens like kale, spinach, field greens (optional for serving)

Directions:

Peel the carrot and beets, then shred them using the julienne peeler (or a regular peeler or food processor can also be used) . Add them to the chopped apple and walnuts in a small-medium sized bowl. In  a  separate small bowl whisk together the olive oil, vinegar, honey and lemon juice. Pour the dressing into the bowl with the salad ingredients, toss and serve.   .

Makes 2 cups, about 2 servings  Serving Sixe: 1 cup  Calories 184 Protein  4 g Carb  19 g Fiber  3.5 g Sugars 13 g Fat 12 g saturated fat  2 g Sodium  165 mg

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Recipe ReDux Post # 65 Rosemary Vinaigrette

The Recipe ReDux for December is “Grab a Book and Cook,”  To close out the year we were challenged to find a cookbook recipe on a page # that has any combo of 2017 and put our own creative spin on it. One of the first books I grabbed was Anthony Sepe’s “What’s Cooking Recipes from America’s Greatest Dietitian’s andChefs.”  On page 217,  I came across a Classic Vinaigrette dressing recipe that I thought it would be fun to change up a bit.  I substituted rice vinegar for the red wine and balsamic ones, used garlic salt instead of fresh garlic and tried rosemary instead of chives. The combo came out great and it is a nice subtle dressing that can go with a variety of salads!  I hope you will give my recipe, and the original a try, as well as all the other creations from the Recipe ReDux Group.  Happy holidays!!

The original recipe:

My Version:

Ingredients:

3 tablespoons olive oil

6 Tablespoons seasoned rice vinegar

¼ cup low sodium chicken or vegetable broth

¼ teaspoon garlic salt

½ teaspoon dried rosemary

Directions:

Whisk all of the ingredients in a small bowl and serve.  Refrigerate for up to a few days if not using immediately.

Makes ¾ cup, about 6 servings  

Serving Size: 2 Tablespoons Calories 66 Protein  0 g Carb  6 g Fiber  0 g Sugars 5 g Fat 7 g saturated fat  <1 g="" sodium="" span="" style="mso-spacerun: yes;"> 307 mg

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Recipe ReDux Post # 42 Power Salad!

January’s  Recipe Redux is appropriately titled “A New Ingredient for the New Year," and it was all about choosing a novel ingredient and creating a recipe with it.  I didn’t have anything particular in mind so I decided to just take a trip to the store and see what jumped out at me.  I put three new ingredients in my basket- dried mulberries, avocado oil and celery salt, thinking I could probably figure out a recipe using at least one of them.  I started with a salad, throwing the mulberries atop a bed of spinach, walnuts and white beans.  Then I decided to take things a step further and actually use the celery salt and avocado oil in the dressing...which really worked!  All three ingredients really made the recipe stand out- the mulberries add a sweet and chewy texture which combos nicely with the fresh spinach, hearty beans and the crunchy walnuts.  The avocado oil has flavor set apart from olive oil and adding the celery salt, along with honey mustard gave it some zip.  This salad is a powerhouse of nutrition too- containing lean protein, healthy fat, antioxidants and fiber….plus it is very filling and delicious! I hope you will give it a try along with all these other new ingredient inspired recipes from the talented Recipe ReDux group.

Ingredients:

2-3 packed cups of spinach leaves (washed and dried well)

¼ cup dried mulberries

¼ cup canned white beans (rinsed well)

2 tablespoons chopped walnuts

1 tablespoon avocado oil

1 tablespoon honey mustard

¼ teaspoon celery salt

Directions:

Add the first 4 ingredients to a medium bowl.  In a small bowl whisk together the avocado oil, mustard and celery salt.  Pour the dressing over the salad and toss to coat. Refrigerate if not serving immediately.

Makes 2 servings

Serving size: ½ salad Calories 220 Protein 5 g  Carb 22 g  Fiber 6 g Sugars 8 g Fat 12 g Saturated fat 1.5 g Sodium 280 mg

An InLinkz Link-up

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Recipe Round Up- Delicious Holiday Sides

We are deep in the heart of the holiday season now and while sweet treats and desserts are often a focus (along with main courses like turkey, ham and brisket) side dishes deserve some attention too, especially vegetables!  Indulgence is no stranger to most of us this time of year so a great way to add some balance is by making sure to eat plenty of non-starchy veggies!  They are powerhouses of vitamins, minerals and fiber, plus the non-starchy veggies are low in calories and can help fill you up to prevent over eating other high calorie foods. Below are some of the favorite veggie side dishes that I created over the years that should definitely win a place at your table!

Maple Bacon Brussels Sprouts

Kale and Clementine Salad

Roasted Eggplant Salad

Balsamic Roasted Cauliflower With Dates and Pistachios

Honey Mustard Roasted Brussels Sprouts and Carrots

Roasted Parmesan Cauliflower Salad

Roasted Brussels Sprouts Salad With Cranberries and Almonds

Maple Glazed Carrots

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Cranberry Walnut Quinoa and White Bean Salad With Cranberry Sage Vinaigrette and Some Great Info From the Cranberry Institute

This month I got some more great cranberry facts from the Cranberry Institute AND word that they have two awesome challenges going on!  The first is a Cranberry Bog Blogger recipe challenge and the second is a Cranberry Friendsgiving photo contest....both of which I finished just in time for Thanksgiving!  For the recipe challenge I was sent some fun ingredients- quinoa, canned white beans, cranberry sauce and ground sage that I needed to use to create a unique recipe.  I decided to make a salad using the quinoa, white beans, some salad greens and topped it with chopped walnuts and dried cranberries. I dressed it with a simple vinaigrette I made incorporating the cranberry sauce and the ground sage.  The result is a very festive and flavorful salad, bursting with cranberry flavor.  It makes a great side dish for your Thanksgiving table! The recipe is listed below along with the latest research and info from the Cranberry Institute!  I also entered the photo above in their Friendsgiving photo contest, in which participants were asked to share a party themed food photo featuring a cranberry dish.  Hope you enjoy the recipe, facts and photos and that you all have a wonderful Thanksgiving!


Cranberry Walnut Quinoa and White Bean Salad With Cranberry Sage Vinaigrette

1 cup cooked quinoa

2 cups salad greens

1 cup canned white beans, rinsed well

¼ cup dried cranberries

¼ cup chopped walnuts

2 tablespoons olive oil

1 tablespoon balsamic vinegar

¼ cup cranberry sauce

a tiny pinch of ground sage

1 tablespoon hot water

salt and pepper to taste (optional)

Directions:

Cook the quinoa according to the package directions, let cool and set aside.  Add the salad greens, beans, cranberries and walnuts to a medium bowl and put in the cooked quinoa.  In a small bowl, whisk the olive oil, balsamic vinegar, cranberry sauce, ground sage and hot water together.  Pour over the salad and toss to coat.  Chill if not serving immediately.

Makes 4 servings

Serving size: ¼ recipe Calories 280  Protein 8 g  Carb  36 g  Fiber  8 g Sugars  12  g Fat  13 g Saturated fat  1.5 g Sodium 120 mg

Science Bites: Recap from the Cranberry Health Research Conference 

On October 12, 2015, the Cranberry Institute held a one-day, Cranberry Health Research Conference (CHRC) preceding the Berry Health Benefits Symposium in Madison, Wisconsin, chaired by Dr. Jeffrey Blumberg, of Tufts University's Jean Mayer USDA Human Nutrition Research Center on Aging, and Friedman School of Nutrition Science and Policy. The one-day event brought together a select group of researchers, industry professionals and health influencers to present current research and foster rigorous dialogue. The aim was to integrate knowledge of cranberry health benefits across disciplines and identify critical gaps to be addressed by future research. While each presenter took a deep dive into his/her topic, here are some of the research highlights.

Intake and time-dependent effects of cranberry polyphenol consumption in vascular function in healthy individuals

Presented by Ana Rodriguez-Mateos, PhD, University of Dusseldorf

·         Researchers uncovered a potent dose-dependent relationship between cranberry juice and improved vascular function. 

·         Because vascular dysfunction or limitations in blood flow are a central feature in the development of atherosclerosis – improving vascular function can have a powerful, beneficial effect on a person’s cardiovascular health.   

Cranberries and type 2 diabetes: Novel and promising horizons

Presented by Arpita Basu, PhD, RD, Oklahoma State University

·         Recent trials with clinical outcomes associated with cranberry juice intervention hold promise in the management of diabetic high blood glucose, dyslipidemia, oxidative stress and inflammation.

·         Studies in experimental animals and in vitro models have further shown that polyphenols, the most abundant category of phytochemicals in cranberries, can influence carbohydrate metabolism in many ways, such as helping to control postprandial and fasting blood glucose for those with diabetes.

Effects of cranberry proanthocyanidins on gram negative bacteria: Implications for gut health and chronic inflammatory disease

Presented by Jess Reed, PhD, University of Wisconsin-Madison

·         Research shows that a high fat diet can contribute to gut dysfunction that can cause inflammation and increase susceptibility to bacterial invasions.  Together, this can have a negative impact on gut health and lower the body’s natural gut protection. 

·         Recent research has shown that the polyphenols in cranberries may help protect against the negative effects of a high fat diet and help maintain gut health.

RESOURCE REMINDER! 

USDA-Reviewed Cranberry Health Research Review 

If you haven’t seen it yet, check out the USDA-reviewed cranberry nutrition and health review published in the Cranberry Health Research Library on CranberryInstitute.org.  

Cranberry Health Research Library 

Browse the selections by year to find the most recent publications: http://cranberryinstitute.org/doclib/doclib_search.cgi

Bonus: Impress Your Friends with Tasty Tidbits about the Tiny, Tart Cranberry

·         Good news for your guests! Research has shown the cranberry may improve blood cholesterol levels, lower blood pressure, and reduce inflammation, oxidative stress and the incidence of certain infections

·         During harvest season, most cranberry bogs are filled with water and the cranberries float to the top to be scooped up—like the traditional flooded bogs often featured. However, other cranberries are actually picked off the vines; this is called dry harvest

·         Cranberries are one of three fruits native to North America that are cultivated and sold in the USA

·         The Pilgrims called the cranberry a “crane berry” because the flower looked like the head and neck of a crane

 !

Cranberry Institute
P.O. Box 497
Carver, MA 02330

www.cranberryinstitute.org

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A Delicious Potato Salad Recipe and the Latest Cranberry Info and Research From the Cranberry Institute

Check out these interesting fasts and studies, along with a very creative potato salad recipe, from the Cranberry Institute!!

Tasty Tidbits about the Tiny, Tart Cranberry

·         Cranberry products are naturally low in sugar and high in acidity (very similar to a lemon!) so they require sweetening to be palatable—but when it comes to dried cranberries, the total amount of sugar is equal to that of other dried fruits, like raisins and dried cherries.

·         Drinking 8–16 oz. of 27% original, low- or no-calorie cranberry juice cocktail each day is recommended to maintain urinary tract health and prevent urinary tract infections.

·         One-quarter cup of dried cranberries is equal to  cup of fruit, according to MyPlate.

Science Bites: News from Cranberry Scientists

Does Cranberry Protect the Urinary Tract Post-Surgery?

As you know, placing a urinary catheter is quite common when having surgery – including gynecological surgeries.  Unfortunately, the risk for a urinary tract infection (UTI) after the catheter is removed can be quite high – 10-64% of patients contract one.  To determine if there is a simple way to relieve women from the aches and pains of a post-surgical UTI, researchers from the University of Michigan provided 160 patients with two cranberry juice capsules, two times a day, for six weeks post-surgery.  The cranberry capsules contained whole cranberry extract from cranberry juice, skins, flesh, and seeds, and were standardized to contain 36 mg of proanthocyanidins (PACs) per two capsules. The capsule dose is similar to drinking two, 8-ounce servings of cranberry juice. Compared to a placebo-control group, the women that consumed the capsules had a significantly lower occurrence of UTIs – even when confounding variables were considered, e.g., frequency of intermittent self-catheterization.

Foxman, B., Cronenwett, AEW, Spino, C., Berger, MB., Morgan, DM.  Cranberry juice capsules and urinary tract infection after surgery: results of a randomized trial.  Am J Obstet Gynecol. 2015 Apr 13; pii: S0002-9378(15)00355-5. doi: 10.1016/j.ajog.2015.04.003. [Epub ahead of print]

Two Cups a Day for your Heart

For people struggling with cardiometabolic risk factors – like high blood pressure, high triglycerides or insulin resistance, and above normal levels of C-reactive protein and fasting blood glucose – dietary approaches are king.  Among the recommendations RDs make for such individuals, new research shows that low calorie cranberry juice (just two cups a day) may also help attenuate these factors.  Research published in the Journal of Nutrition looked at the impact of two 240 mL servings on blood pressure, C-reactive protein, triglycerides and glucose in an eight-week, double-blind, placebo-controlled, parallel-arm study.  Twice a day, 30 women and 26 men on a controlled diet were given 240 mL of low calorie cranberry juice or the placebo beverage, containing 173 or 62 mg of phenolic compounds and 6.5 or 7.5 g of total sugar per a 240-mL serving, respectively.  The results showed that these two cups a day of low calorie cranberry juice significantly improved triglycerides, C-reactive protein, glucose, insulin resistance and diastolic blood pressure.

Novotny, JA., Baer, DJ., Khoo, C., Gebauer, SK., Charron, CS.  Cranberry Juice Consumption Lowers Markers of Cardiometabolic Risk, Including Blood Pressure and Circulating C-Reactive Protein, Triglyceride, and Glucose Concentrations in Adults. J. Nutr. April 22, 2015 jn203190.  [Epub ahead of print]

RESOURCE REMINDER!

USDA-Reviewed Cranberry Health Research Review

If you haven’t seen it yet, check out the USDA-reviewed cranberry nutrition and health review published in the Cranberry Health Research Library on CranberryInstitute.org. 

Cranberry Health Research Library

Browse the selections by year to find the most recent publications: http://cranberryinstitute.org/doclib/doclib_search.cgi

Say Cheers with America’s Original Superfruit㈢

Stay hydrated this summer with cranberry juice cocktail five different ways!

·         Celebrate July 4^th with a patriotic red, white and blue punch featuring cranberry juice cocktail and champagne mixed with fresh blueberries and diced applesˇfor a festive finish, top with a flag instead of umbrellas! For the kids, make it with sparkling cider instead of champagne

·         Freeze cranberry juice cocktail in ice cube trays and add to seltzer for a fruity zing that invigorates your drink

·         Combine cranberry juice cocktail, pineapple juice and club soda for a spritzer perfect for hot summer days

·         Make your favorite sangria recipe, swapping out your typical juice combo for cranberry juice cocktail

·         Mix orange and cranberry juice cocktail (one to one ratio), pour into ice pop molds and freeze for a refreshing summer snack!

o   No molds? No problem! Pour into sturdy, freezer-proof cups and add popsicle sticks

Put a Twist on a Summer BBQ Classic!

Amp up a stand-by side dish for your next barbeque with tangy cranberries and crisp cucumber in a fresh take on potato salad.

CRANBERRY & CUCUMBER POTATO SALAD

Yield: 6 servings

Ingredients

8 oz. small red or yellow-skinned potatoes

 cup nonfat plain Greek-style yogurt

2 Tbsp. reduced-fat mayonnaise

1 Tbsp. white balsamic or cider vinegar

 tsp. hot red pepper sauce

 cup dried cranberries

1 cup diced seedless cucumber

 cup thinly sliced scallions

Directions

1.       Wash potatoes and boil with skin on for 15-20 minutes or until almost tender. Remove from heat and drain. Cool. Cut into cubes and set aside.

2.       In a bowl, whisk together yogurt, mayonnaise, vinegar and pepper sauce. Stir in cranberries and let stand 20 minutes to soften cranberries slightly.

3.       Stir potatoes, cucumber and scallions into yogurt-cranberry mixture and toss to coat. Adjust seasoning as needed. Cover and refrigerate at least 1 hour before serving.

Mix it up! Switch out cucumber for diced apple or pear, or try it garnished with chopped, toasted pecans or walnuts.

Nutrition Information Per Serving: Calories 70, Calories from Fat 10, Saturated Fat 0g, Trans Fat 0g, Total Fat 1g, Cholesterol 0mg, Sodium 70mg, Total Carbohydrate 14g, Sugars 6g, Dietary Fiber 1g, Protein 3g, Vitamin A 2%, Vitamin C 8%, Calcium 4%, Iron 2%

Hungry for more recipes? uscranberries.com

Cranberry Institute
P.O. Box 497
Carver, MA 02330

www.cranberryinstitute.org

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Summer Salad Round Up

Summer is upon almost us so I thought I'd share some my favorite salad recipes created over the years, as an inspiration for you to eat your greens during the upcoming "too hot to cook" months.  Enjoy!!

Simple Summer Salad

Roasted Eggplant Salad

Quadruple Berry Spinach Salad

Arugula Almond and Apricot Salad

Zucchini Caprese Salad

Spinach and Strawberry Salad w/ Strawberry Vinaigrette 

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A Delicious Salad Recipe and Some Interesting Tidbits From the Cranberry Institute

I am excited to share this new and yummy salad recipe forwarded to me by the Cranberry Institute.  Check it out along with some other cool info about cranberries they provided too!!

A Fresh Salad for the Start of Spring!

CRANBERRY and CILANTRO QUINOA SALAD

Try a delicious and simple Cranberry & Cilantro Quinoa Salad (recipe below) for meatless Monday this week.

Yield: 8 servings

Ingredients

2 cups water

Pinch of salt

1 cup quinoa, rinsed

1 cup dried cranberries

½ cup minced carrots

½ cup chopped red bell pepper

½ cup chopped yellow bell pepper

3 Tbsp. finely chopped red onion

3 Tbsp. minced fresh cilantro

3 Tbsp. fresh lime juice

1 Tbsp. vegetable oil

¼ tsp. salt

Pinch ground red pepper

Directions

1.       In a small sauce pan, bring water and pinch of salt to a boil over high heat; stir in quinoa, reduce heat and bring to a low simmer. Cover pot and cook until all liquid is absorbed (about 13 minutes).

2.       Remove from heat and transfer to a medium bowl. Cool to room temperature. Cover and refrigerate until ready to use.

3.       To the bowl of quinoa, stir in cranberries, carrots, red and yellow peppers, red onion and cilantro until mixed.

4.       In a small bowl, mix together lime juice, oil, salt and ground red pepper and pour over quinoa-cranberry mixture; toss to coat evenly. Cover and refrigerate at least 2 hours before serving. Does not have to be served cold.

Nutrition Information Per Serving: Calories 150, Calories from Fat 30, Saturated Fat 0g, Trans Fat 0g, Total Fat 3.5g, Cholesterol 0mg, Sodium 115mg, Total Carbohydrate 29g, Sugars 11g, Dietary Fiber 3g, Protein 3g, Vitamin A 40%, Vitamin C 45%, Calcium 2%, Iron 6%

Recipe courtesy of the Cranberry Marketing Committee, uscranberries.com

Cranberries Go Global 

Swap out a few basic ingredients in the above Cranberry & Cilantro Quinoa Salad recipe and see how cranberries can fit into any international cuisine.

·         Asian: Swap out red onion, cilantro and lime juice, for scallions, ginger and soy sauce.

·         Greek: Swap out carrots, cilantro and lime juice for tomatoes, olives and chickpeas. Make it even better—add feta! 

·         Indian: Swap out carrots, peppers, cilantro and lime juice, for winter squash, sweet potatoes, pecans and curry paste. Add an extra kick with cayenne pepper!

·         American: Swap out peppers, cilantro and lime juice, for celery, turkey breast and thyme. Who knows? Quinoa could become your new favorite Thanksgiving leftovers recipe.

Tasty Tidbits about the Tiny, Tart Cranberry

·         Cranberries may help reduce the risk of stomach ulcers by reducing H. pylori levels in infected subjects.

·         The unusual PACs found in cranberries have an A-type linkage structure that sets them apart from most other vegetable and fruit PACs, and is responsible for their bacterial anti-adhesion properties.

·         Not only do cranberries have PACs, but dried cranberries are also a good source of fiber – 10% of the Daily Value – with 2.3 grams per serving (40 gram serving).

Science Bites: News from Cranberry Scientists 

Drinking Cranberry Juice Cocktail is Associated with Less Inflammation and Normal Weights!

Cranberry products, such as cranberry juice cocktail, are rich in polyphenolic compounds (i.e., flavonoids) and have been studied for their link to health benefits. Cranberries are naturally low in sugar and high in acid content; therefore, they are frequently sweetened for palatability. The final product, such as with cranberry juice cocktail, is one that contains similar or lower amounts of sugar than commonly consumed 100% juices. Despite the added sweetener, researchers have found that cranberry juice cocktail has several health benefits. Most recently, a cross-sectional study found that U.S. adults who consume cranberry juice cocktail had statistically significant lower levels of C-reactive protein, an indicator of inflammation, compared to those that did not drink cranberry juice cocktail. Cranberry juice cocktail drinkers also trended toward lower weight and waist circumference, BMI levels, fasting glucose, insulin, total cholesterol and triglyceride levels. This research indicates that drinking cranberry juice cocktail was associated with healthier anthropometric measures and less indication of inflammation. Although more research is warranted to validate these findings, drinking cranberry juice cocktail was not associated with higher weight, increased likelihood for being overweight or obese or a higher total energy intake compared to non-consumers.

Reference: Duffey, KJ, Sutherland, LA. Adult consumers of cranberry juice cocktail have lower C- reactive protein levels compared with nonconsumers. Nutr Res. 2015 Feb;35(2):118-26. doi: 10.1016/j.nutres.2014.11.005. Epub 2014 Dec 3.

RESOURCE REMINDER! 

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 

Browse the selections by year to find the most recent publications: 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. Ends April 7, so register now! 

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 Dietitianpartnered 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

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Gabby’s Eats: Winter Powerhouse Salad With Citrus Honey Mustard Dressing

As you may have witnessed, through her creation of multiple recipes of this category, Gabby likes salads!  With our Winter garden in full bloom, Gabby was inspired to create a salad using seasonal ingredients from this time of year. A garden has been a great learning tool for both of us, not just in terms of discovering how to actually plant, grow and harvest the vegetables, but also to understand exactly what particular fruits and vegetables go with the season.  I often find Gabby asking about what produce is in season when we are at the grocery store or starting to develop a recipe. It makes me glad that she is grasping this concept which goes hand in hand with the locally grown, farm to table movement.  

One of her favorite winter veggies is kale, which just happened to be ripe for the pickin’ in our garden so she decided it would make a good base for the salad.  We took to the internet to research what other winter fruits and veggies were in their prime and she chose romaine, pomegranates, dates, sweet potato and clementines, which I thought was a fabulous mix in terms of both color and flavor.  

We decided to use clementines for the dressing instead of in the actual salad. Their fresh and tangy juice worked well with the vinegar, oil and honey mustard. Almonds were thrown in as a finishing touch and the whole salad came together beautifully!

Ingredients:

2 cups chopped kale or spinach

2 cups chopped romaine or butter lettuce

½ cup cooked, cooled and cubed sweet potato

1/3 cup pomegranate seeds

1/3 cup chopped dates

¼ cup slivered almonds

¼ cup fresh squeezed Clementine or mandarin orange juice

2 tablespoons seasoned rice vinegar

1 tablespoon honey mustard

2 teaspoons olive oil

Directions:

Add all the veggies and fruits to a large bowl. In a small bowl, whisk together the clementine juice, vinegar, honey mustard and olive oil.  Pour the dressing over the salad, sprinkle the almonds over the top and mix well.  Chill if not serving immediately.  The dressing can served on the side and stored separately for the salad to keep longer.

Makes 5 servings

Serving size:  1/5 of recipe Calories 110 Protein  3 g Carb 17 g Fiber 3 g Sugars 10 g Fat 4 g Saturated fat 0 g Sodium 115  mg

Gabby's Shot:

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