“Packed with antioxidants, this fruit can help keep your teeth, heart, and gut healthy.”—clevelandclinic.org
What a Saucy Idea💡
Over Thanksgiving week, I purchased fresh cranberries with the intention of cooking up some homemade cranberry sauce. However, I never got around to making it, and I wondered if I could, instead, add them to a smoothie. Turns out, not only could I add them to my morning smoothie, but by adding them, I could amp up my own nutrition!
Okay, so I tried to eat them raw, and they are really tart, like suck-the-saliva-out-of-my-mouth-tart! Nonetheless, I wasn’t deterred, especially once I read numerous current articles about all their healthful benefits. In fact, cranberries are often classified as a superfood due to their high nutritional value and antioxidants properties.
Are Cranberries a Berry?🍓🫐
Cranberries are related to blueberries, but grow on vine-like plants similar to strawberries. Like blueberries, cranberries, by definition, are not true berries. Instead, they are what scientists call a “false berry” because their fruits grow below the flower. Nonetheless, it appears that the food industry still tends to classify cranberries (and blueberries) in the same categories as other berries. As a group, according to nutritionfacts.org, berries “average ten times more antioxidants than any other fruit or vegetable.” Specifically, cranberries have “the highest fresh weight concentration of polyphenols (a strong antioxidant that complements and adds to the function of antioxidants) among commonly consumed fruit in the U.S.,” according to The National Library of Medicine.
This concentration of polyphenols may be why cranberries possess beneficial properties unique to them. Research has shown that cranberries lower the risk of urinary tract infections (UTIs). This may be due to their high levels of proanthocyanidins (PACs), which prevents certain types of bacteria from sticking to the walls of the urinary tract. These same PACs may protect against a type of bacteria that causes tooth decay. Additionally, cranberries have been linked to reducing risk for certain types of cancer. They are also known to boost the immune system, reduce inflammation, and improve blood pressure.
Given these facts, it is clear to see why cranberries should be incorporated as part of a healthy diet. This brings me full circle to my motivation for now incorporating them as part of the regular rotation of a variety of whole food ingredients I incorporate into my daily smoothies. When using cranberries, I have learned to blend their tangy taste with other flavor profiles to round out their taste and also gain the most nutritional bang for the buck.
Sippin’ up the goodness🥤
Below is a recipe I now blend up repeatedly as part of my weekly smoothie rotation–usually twice per week. It incorporates other berries too since, as a whole, berries are a solid nutritional choice. My recipe also incorporates the creamier and sweeter tastes of mango and banana–both of which are nutritious in their own right. I also like to add vanilla protein powder to not only round out the flavor, but to also boost my protein intake–an important consideration at my age. There are further ingredients–mostly spices–that I use for their unique and beneficial properties, but they are optional as they don’t enhance or detract from the overall taste.
Remember, most nutritionists encourage us to eat the rainbow when it comes to fruits and vegetables. Cranberries, with their dark red color, can definitely be one of those colorful choices. Furthermore, smoothies are one easy way to contribute to your overall daily intake of that rainbow-array of fruits and vegetables as part of a well-rounded diet. They can be made ahead of time, if desired, and refrigerated for up to three days, or frozen in tightly sealed containers for up to three months.
Manifest Good Health✨
Smoothies, like this one, are my own private health manifestation. While I know they are not the end-all, be-all when it comes to nutrition, I do know the whole food, plant based ingredients that I put in mine are high in quality nutrition and not full of artificial ingredients or sweeteners. They are also full of fiber to keep the digestive system operating, well, “smoothly.” Plus, they are an easy way to get a serving of both vegetables and fruit in one tasty, fell swoop.
From my home to yours, I toast my smoothie glass to yours and wish you much health and happiness this holiday season.
The Recipe📝
Cranberry Smoothie
1 cup frozen riced cauliflower (You won’t taste it!)
1 cup frozen strawberry, mango, blueberry mix (or any other berry mix)
1 whole banana, can be frozen
½ fresh cranberries
1 whole medjool date, or other natural sweetener
½ teaspoon cinnamon
2 scoops vanilla protein powder
2 cups water
Optional anti-inflammatory and immunity add-ins:
2 teaspoons black elderberry syrup
½ teaspoon ground ginger
½ teaspoon ground turmeric
⅛ teaspoon black pepper (only if adding tumeric)
Put everything in a high powered blender in the order listed.
Blend for one minute.
Serves 2
Steph Simply 