Cranberries, a must-have food in your pantry

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In this blog we are going to learn about the many benefits of organic cranberries, which make them a perfect choice for any balanced diet. Read on to discover why they are a must-have in your pantry.

Organic cranberries stand out among healthy foods. These small red fruits are packed with health benefits that make them a perfect choice for any balanced diet. With a high content of antioxidants and bioactive compounds, its regular consumption provides multiple health benefits. In this article we are going to learn why organic cranberries should be an essential item in your pantry.

What is cranberry?

The cranberry, known as cranberry or lingonberry in English, is a berry that grows in cold areas, originating from the cold regions of northern Europe, Asia, the United States and southern Canada. There are several species, the best known being Vaccinium macrocarpon, of American origin, which is mainly used in the food and pharmaceutical industries. Another notable species is Vaccinium vitis-idaea, known as lingonberry in Europe.

 

Historically, cranberries have been used by Native Americans to treat urinary tract infections and digestive problems. European settlers also recognized their medicinal properties, using them against scurvy and stomach problems.

 

Nutritional properties

For every 100 grams of cranberry, we find only 46 calories, 4 grams of sugar and 0.1 grams of fat. Additionally, these fruits contain 4.6 grams of fiber, making them an excellent option for a healthy diet.

 

Cranberries are rich in antioxidants such as anthocyanins, proanthocyanidins and quercetin, which gives them anti-inflammatory, anti-cancer and antimicrobial properties. They are also an important source of vitamin C, vitamin E, vitamin K1, manganese and copper.

Rich source of fiber and antioxidants

Organic cranberries are an excellent source of dietary fiber, which is essential for maintaining good digestive health. Fiber helps regulate intestinal transit, prevent constipation and maintain healthy blood cholesterol levels. Additionally, these blueberries are loaded with antioxidants, which are compounds that help fight free radicals in the body, which can cause cell damage and are associated with premature aging and various chronic diseases.

Low sodium content

 

One of the great benefits of organic cranberries is their low sodium content. Excess sodium consumption is linked to hypertension and other cardiovascular problems. Incorporating low-sodium foods, like these blueberries, can help keep blood pressure at healthy levels and reduce the risk of heart disease.

High content of Protoanthocyanidins

Protoanthocyanidins are bioactive compounds found in high concentrations in cranberries. These compounds have non-stick properties that can help prevent urinary tract infections by preventing bacteria from sticking to the walls of the bladder. In addition, protoanthocyanidins have antioxidant and anti-inflammatory effects, contributing to the general health of the body.

Health benefits

One of the best-known benefits of cranberries is their ability to prevent urinary tract infections. Thanks to their high content of proanthocyanidins, these fruits prevent the adherence of bacteria such as Escherichia coli to the walls of the bladder.

 

In addition to their effect on urinary health, cranberries also protect the cardiovascular system. Its antioxidants help reduce inflammation of blood vessels, lower blood pressure and improve good cholesterol (HDL) levels.

Cardiovascular health

The antioxidants present in cranberries, such as anthocyanins and quercetin, protect the cardiovascular system by reducing inflammation of blood vessels and lowering blood pressure. In addition, they increase levels of good cholesterol (HDL) and reduce levels of bad cholesterol (LDL) and its oxidation, which is also beneficial for people with diabetes.

Contribution of vitamins and minerals

Cranberries are a rich source of fiber, vitamins and minerals, especially vitamin C. They also contain significant amounts of vitamin E, vitamin K1, manganese and copper, essential for good health.

Healthy and delicious food

Organic cranberries without added sugar are the perfect option for those looking for a healthy diet without sacrificing flavor. Their nutritional content and multiple health benefits make them an invaluable ally in the fight against diseases and in promoting a balanced and conscious lifestyle.

Versatility in the kitchen

These blueberries are incredibly versatile and can be used in a wide variety of dishes. They are perfect as a healthy snack to consume between meals, offering a sweet and sour touch without the addition of sugar. In addition, they can be an excellent ingredient in salads, providing a contrast of flavor and texture that makes them more interesting and nutritious. In stews, pastries and ice creams, organic cranberries provide a distinctive flavor and an extra nutritional contribution.

Recipes

Cranberry and Walnut Salad

To enjoy cranberries in a delicious and healthy way, try this simple salad recipe:

 

Ingredients:

  • 1 cup of fresh spinach

  • 1/2 cup organic cranberries

  • 1/4 cup chopped walnuts

  • 1/4 cup crumbled feta cheese

  • 2 tablespoons of olive oil

  • 1 tablespoon balsamic vinegar

  • Salt and pepper to taste

 

Preparation:

  1. In a large bowl, mix the spinach, cranberries, walnuts and feta cheese.

  2. In a separate container, mix the olive oil and balsamic vinegar. Add salt and pepper to taste.

  3. Pour the dressing over the salad and mix well.

  4. Serve immediately and enjoy a fresh and nutritious dish.

Oatmeal and cranberry cookies

Ingredients:

  • 1 cup of oats

  • 1/2 cup whole wheat flour

  • 1/2 cup organic cranberries

  • 1/3 cup honey

  • 1/4 cup melted coconut oil

  • 1 egg

  • 1 teaspoon vanilla extract

  • 1/2 teaspoon cinnamon powder

  • 1/4 teaspoon baking soda

  • 1/4 teaspoon salt

 

Preparation:

  1. Preheat the oven to 180°C (350°F) and prepare a baking sheet with parchment paper.

  2. In a large bowl, mix the oats, whole wheat flour, cinnamon, baking soda and salt.

  3. In another bowl, beat the egg and add the honey, coconut oil and vanilla extract.

  4. Combine the dry ingredients with the wet ingredients and mix well. Add the cranberries and stir to distribute evenly.

  5. Drop tablespoons of the dough onto the baking sheet, flattening them slightly.

  6. Bake for 10-12 minutes, or until the edges are golden brown.

  7. Let cool on a rack before serving.

Baked Chicken with Cranberry Sauce

Ingredients:

  • 4 chicken breasts

  • 1 cup of organic cranberries

  • 1/2 cup orange juice

  • 2 tablespoons of honey

  • 1 teaspoon Dijon mustard

  • Salt and pepper to taste

  • 1 tablespoon olive oil

 

Preparation:

  1. Preheat the oven to 190°C (375°F).

  2. In a skillet, heat the olive oil over medium-high heat. Season the chicken breasts with salt and pepper and brown them in the pan for 3-4 minutes on each side.

  3. In a small saucepan, combine the cranberries, orange juice, honey and Dijon mustard. Cook over medium heat until the cranberries soften and the sauce thickens, about 10 minutes.

  4. Place the browned chicken breasts on a baking sheet and pour the cranberry sauce over the top.

  5. Bake for 20-25 minutes, or until the chicken is cooked through.

  6. Serve hot, accompanied by rice or a green salad.

Yogurt and cranberry ice cream

Ingredients:

  • 2 cups of Greek yogurt

  • 1 cup of organic cranberries

  • 1/2 cup honey

  • 1 teaspoon vanilla extract

 

Preparation:

  1. In a blender, blend the yogurt, cranberries, honey and vanilla extract until smooth.

  2. Pour the mixture into a freezer-safe container and cover with a lid.

  3. Freeze for at least 4 hours, stirring every 30 minutes for the first 2 hours to prevent ice crystals from forming.

  4. Serve in bowls or cones and enjoy a healthy and refreshing dessert.



In conclusion, cranberries are not only a gift for the palate, but also for your health. We invite you to include them in your diet and take advantage of all their benefits. If you are looking for cranberries without added sugar, we recommend visiting our online store. Take advantage of the opportunity to purchase this high-quality product that guarantees that you are consuming the best for your health.

 
Posted in: Recipes, Other

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