Cranberries: A Celebration of Sweetness

Do you have a sweet tooth? If yes, we have just the perfect read for you! And if not, you’re going to be craving something sweet after reading this!

Desserts bring us joy; guilty, unparalleled, and giddy joy. From the anticipation of that first bite to the pure feeling of satisfaction when we savor the last crumb, there’s a reason we love desserts of all kinds.

So let’s talk cranberries. Tarty, tasty, tall cranberries. Bursting with vibrant color, they’re more than just the solo star in the plain old cranberry sauce at Thanksgiving. They’re a nutritional powerhouse packed with health benefits we might not even know of. So let’s find out more about cranberries and give them the place they deserve on our plates (and our desserts!)

What Exactly are Cranberries?

Did you know? Named and used by indigenous people for food and medicinal purposes, cranberries are a type of evergreen shrub native to North America. They’re also used for trade purposes in Chile and its neighboring regions!

They thrive in cool boggy places and can be mostly harvested in fall. They are small, round berries in nature that are a deep red color when ripe. But keep in mind, with a tarty, acidic flavor, they can be quite sour when eaten on their own. But this works to their advantage and makes them so versatile in the kitchen. They can be sweetened, cooked into sauces, baked in pies, or dried for a chewy and concentrated snack that finds its coveted place in your favorite trail mix.

8 Top Health Benefits of Cranberries

Antioxidants Trove
Looking for a rich source of bioactive components for a healthy diet? Indulge in cranberries! They are full of antioxidants like proanthocyanidins (PACs), anthocyanins, phenolic acids, and flavonoids. These mysterious compounds help neutralize harmful free radicals, which is a good thing for our bodies as these compounds can reduce chronic diseases like heart disease, cancer, and Alzheimer’s disease.

May Promote Urinary Tract Health
The proanthocyanidins in cranberries are a key component to help prevent bacteria, like E. coli, from sticking to the bladder walls. Some studies even suggest cranberry juice is the perfect option for women prone to urinary tract infections (UTIs) to benefit from.

Promote Skin Health
Antioxidants to the rescue again! Cranberries, with their high vitamin C content along with salicylic acid and omega-3 and omega-6 fatty acids, are a blessing for our skin. They fight against the damaging effects of environmental stressors like pollution and UV rays. They also support collagen production for that firm and youthful skin. They help extract wrinkles and fine lines. Best used in scrub form for masks, they are naturally exfoliating with brightening properties. And they’re all found in Cranberries.

Boosts Immunity
Cranberries aren’t just cute berries, they’re also a superfood since they’re high in nutrient, mineral, and antioxidant content (like vitamin C). And as proven over many years, vitamin C plays a crucial role in immune function. It supports the production of white blood cells, our body’s protectors against infections and other common illnesses.

Support Oral Health
Believe it or not, cranberries can also help you with that gorgeous smile. The same proanthocyanidins that prevent bacteria from sticking to your urinary tract function the same way in your mouth, helping to prevent plaque formation and gum disease, almost up to 95%! They also reduce the risk of cavities by decreasing the sugar content you consume, leading to healthy enamel. Some even say it helps with bad breath, so maybe an alternative to think about the next time you pop a mint before a date!

Rich in Essential Nutrients
When we say rich, we mean rich! Cranberries are a rich source of several essential nutrients, including vitamin E, potassium, and manganese. Vitamin E is another antioxidant that helps protect cells from damage. Potassium is vital for maintaining healthy blood pressure, while manganese is involved in various metabolic processes like the brain and nervous system function, bone health, and blood sugar regulation. We’ve already covered how Cranberries are a good source of Vitamin C; about 100ml of Cranberry juice is enough to fulfill an adult’s daily vitamin C needs.

May Help Manage Blood Sugar Levels
Cranberries have a relatively low glycemic index. Simply put, this means they are less likely to cause spikes in blood sugar levels. And this is all thanks to the polyphenols, which protect cells from damage and disease. This makes them a suitable choice for people with diabetes or prediabetes. From consuming it whole to juice and dried forms, Cranberries really do work wonders!

May Improve Heart Health
Some studies suggest that cranberries may help improve heart health. They reduce inflammation and lower bad cholesterol levels. The antioxidants in cranberries may also help prevent the oxidation of LDL cholesterol, which can contribute to plaque in the arteries. Cranberry sauce, especially, is a delicious treat for folks with heart problems and high cholesterol as it is naturally low in fat and has no saturated or trans fats. This also means it prevents you from packing on that holiday weight!

May Aid in Gut Health
Cranberries contain fiber and proanthocyanidins amongst other compounds, which prevent H. pylori, remove bile acids, restore good bacteria, strengthen the gut barrier, improve digestion, maintain a balanced gut microbiome, and much much more! Fibre can also help prevent constipation and diarrhea, and who doesn’t want a healthy break in the toilet, eh?

Incorporating Cranberries into Diets

There are many ways to enjoy cranberries! From oatmeal, and yogurt, to salads and sauces, they’re a delicious addition to baked goods like muffins, scones, and cobbler.

Recipe: Vegan Pecan Apple Cranberry Cobbler

Now that you’re familiar with the amazing health benefits of cranberries, let’s put that knowledge to use with this delightful vegan pecan apple cranberry cobbler; perfect on a crisp autumn day.

Ingredients

Crust
1/2 cup (70g) vegan butter, cold and cubed
1 1/2 cups (190g) all-purpose flour
1/2 cup (70g) rolled oats
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 cup (42g) granulated sugar

Filling
3-4 Granny Smith apples, peeled, thinly sliced
1 cup (140g) fresh cranberries
1/2 cup (100g) light brown sugar
1 tablespoon lemon juice
1 teaspoon vanilla extract
1/4 cup (60ml) vegan milk (such as almond milk or oat milk)
Topping:
1/2 cup (70g) chopped pecans

Prep time
30 minutes

Cook time
40-45 minutes

Servings
6-8

Instructions

1. In a large bowl, combine the vegan butter, flour, oats, cinnamon, salt, and sugar. Cut in the butter until the mixture looks like coarse crumbs. Add 1/4 cup of cold water, a tablespoon at a time, and mix until the dough comes together.
2. In a separate bowl, combine the apples, cranberries, brown sugar, lemon juice, and vanilla. Toss to coat.
3. Preheat your oven to 375°F (190°C). Grease a 9×9 inch baking dish. Pour the filling into the prepared dish.
4. Crumble the crust over the filling. Sprinkle with chopped pecans.
5. Bake for 40-45 minutes, or until the crust is golden brown and the filling is bubbling.
6. Let the cobbler cool slightly before serving. Enjoy warm with a scoop of vegan ice cream or whipped cream.

Whether it’s a classic cranberry sauce, a tangy cranberry-apple pie, or a cozy vegan cobbler like the one we shared today, there are countless ways to enjoy the sweet and tart goodness of this versatile fruit. So, the next time you’re looking for a healthy and delicious dessert, think cranberries!