Jackie’s Vegetable and Fruit of the Month Club- December

Cranberry

Cranberries next to blueberries are the healthiest berries that are available to us fresh. They are full of antioxidants, protecting cells from free radicals. They are much healthier than all of those exotic berries that are processed, bottled, and dried usually with much sugar. Fresh is best.  According to Amy Howell, a researcher at Rutgers University, cranberries are among the top foods with proven health benefits. Researchers are also investigating their potential against cancer, stroke and viral infections. They discovered that the cranberry’s proanthocyanidins are structurally different than those found in the other plant foods tested, which may explain why cranberry has unique bacterial anti-adhesion activity and helps to maintain urinary tract health.

Cranberries contained the most antioxidant phenols compared to 19 commonly eaten fruits, which may play a role in helping to prevent heart disease and certain cancers according to Joe Vinson, Ph.D., research chemist at the University of Scranton in Pennsylvania.

Studies have found that cranberries can reduce the risk of heart disease.  By drinking cranberry juice, individuals have been found to have higher levels of good (HDL) cholesterol and reduce levels of LDL, or bad cholesterol and improved blood vessel function.

Certain compounds in cranberries have been found to be toxic to many cancer tumor cells, including: lung cancer, cervical cancer, prostate cancer, breast cancer, and leukemia. Cranberries may prevent tumors from growing rapidly or starting in the first place. A study published in the June 2004 Journal of Nutrition, discovered that a compound in whole cranberries inhibits prostate, skin, lung and brain cancer cells.

Cranberries contain hippuric acid, an antibacterial, and have a unique ability to inhibit bacteria, including E. coli, from adhering to the urinary tract, preventing urinary tract infections. A compound in cranberries is known to keep Helicobacter pylori, the bacteria that causes most gastric ulcers, from adhering to the cells of the stomach lining.

A study published in Critical Reviews in Food Science and Nutrition in 2002 found that compounds in cranberry juice are great for your oral health. A compound discovered in cranberries, proanthocyanidine, prevents plaque formation on teeth; mouthwashes containing it are being developed to prevent periodontal disease. Why not just rinse and swallow a little cranberry juice.

American Indians enjoyed cranberries cooked and sweetened with honey or maple syrup-a cranberry sauce recipe that was likely a treat at early New England Thanksgiving feasts. Cranberries were also used by the Indians decoratively, as a source of red dye, and medicinally, as a poultice for wounds since not only do their astringent tannins contract tissues and help stop bleeding, but we now also know that compounds in cranberries have antibiotic effects.

Fresh cranberries are at their peak from October through December, just in time to add holiday color, a tart tangy flavor and numerous health benefits to our holiday meals.

We like them year round as juice and or as frozen cranberries. The juice will keep for a month or more refrigerated.

The greatest antioxidant levels are found in fresh raw cranberries and raw cranberry juice is even higher in antioxidants: processing, storage and heating reduce antioxidant levels. There are some studies that indicate that most are destroyed with heat as with other fruits and vegetables.  Compared with 19 other common fruits, cranberries have the highest level of the antioxidant phenol.

Most recipes are for cooked cranberries. It is not necessary to cook them to get a great tasting dish. I use dates and raw honey to sweeten my recipes and I like the raw juice diluted in water. I learned to really like the tart flavor. Stevia in small amounts can also be used to sweeten.  We sell a delicious Cranberry Squares in our web store  order now. Our Cookie Sampler and Fruitcake also make healthy gifts for the holidays or anytime.

Cranberry Cheesecake

Created by Jackie Graff

Sprout Raw Food

Yield 1 cheesecake

1 cup macadamia nuts, soaked for 8 hours and drained
½   cup filtered water
½  vanilla bean
1 teaspoon sea salt
1/2 cup freshly juiced orange
1 tablespoon orange zest
1 cup raw honey
1 cup pine nuts, soaked for 8 hours and drained
2 teaspoons psyllium

1 Honey, Nut and Date pie crust (see recipe)
½-1  cup Cranberry Topping (see recipe)

1. Place macadamia nuts, filtered water, salt, vanilla bean, honey, orange zest and orange juice in blender and blend until smooth.
2. Add pine nuts and blend until smooth.
3. Add psyllium to mixture blending until smooth, let this mixture sit for 5-10 minutes and blend again.
4. Place mixture into pie crust lined spring form pan and top with Cranberry Topping and swirl with a knife or spoon.

Honey, Nut and Date Pie Crust

Created by Jackie Graff

Sprout raw Food

Serves 8

1 cup almonds, soaked for 12 hours, drained, and dehydrated for 12 hours
1 cup pecans, soaked for 12 hours, drained, and dehydrated for 12 hours
1 cup walnuts, soaked for 12 hours, drained, and dehydrated for 12 hours
1 cup medjool dates, pits removed
½ teaspoon sea salt
1 teaspoon vanilla powder
¼ cup of raw honey

1. Place almonds in processor and process until mixture resembles flour.
2. Add salt and vanilla to the almonds and process well.
3. Place pecans, walnuts, and dates in food processor and process.
4. Add honey to the nut and date mixture and process just until mixed well.
5. Press mixture into 8 –10 inch glass pie pan.

Cranberry Topping

Created by Jackie Graff

Sprout Raw Food

2 cups of cranberries
5 pitted dates, soaked in water for 2 hours
½ cup raw honey
½ teaspoon sea salt
½ cup freshly juiced orange juice
1 tablespoon orange zest
1 teaspoon psyllium

1. Place the cranberries, dates, honey, salt, orange juice and orange zest in blender and blend well until smooth.
2. More dates or honey may be added if needed to sweeten.
3. Add psyllium and blend well. Let this mixture sit for 5 minutes and blend again.

Cranberry Orange Sauce

Created by Jackie Graff

Sprout Raw Food

Yield: 8 cups

8 ounces cranberries
2 oranges, seeded and peeled
2 apples, cored and peeled
1 tablespoon orange zest (from organic oranges only)
2 cups walnuts, washed, soaked for 6 hours, and dried for 6 hours in dehydrator (optional)
8 medjool dates, pitted and soaked for 1 hour if they are not soft
1/2 cup raw honey

1. Process cranberries in a processor until finely chopped and remove to a bowl.
2. Process orange, apples, orange zest, dates and honey until finely minced.
3. Place in bowl with cranberries.
4. Process walnuts in a processor until coarsely chopped and add to bowl of cranberries, oranges, and apples.
5. Combine all and mix well. If more sweetness is needed add more dates or raw honey.
6. This is best if made a day ahead and refrigerated.

Shelf Life: This will keep for 3 weeks refrigerated. Bacteria do not like cranberries.

Cranberry and Apple Punch

Created by Jackie Graff

Sprout Raw Food

Serves: 12

10 pounds apples, juiced
2 eight oz packages cranberries, juiced

Ice Ring

1 mold
1 cup cranberries

1. Blend apple and cranberry juices.
2. To make ice ring, place cranberries in mold filled with some of the mixed juices and freeze. To remove ice ring from the mold, place in warm water briefly.
3. Serve in punch bowl with ice ring.

Note: Other juices such as pineapple or orange juice can be used in this punch.