In general, consuming a diet rich in fresh fruits and vegetables in one of the healthiest things you can do for your body. However, as with most things, some stand out more than others. And in the food world, one of the winter season’s most nutritional and dynamic options is the cranberry.

Not only are cranberries a sweet, tart little berry that brighten the flavor of anything they are added to, they boast a wealth of benefits that everyone should take advantage of.

Cranberry Health and Nutrition Facts

Some of the many benefits this tiny red fruit offers include:

• Heart Health: Cranberries are good for the heart! With all the antioxidants, resveratrol, anti-inflammatories and anti-clotting agents, fat and cholesterol have a hard time sticking to the arteries. This lowers LDL and raises HDL cholesterols.
• Oral Health: Each sip of 100%, no-sugar-added cranberry juice makes your mouth a healthier place, too. The juice has compounds that reduce bacteria that cause decay and rid your mouth of germs.
• Cancer Protection: Again, the antioxidants and resveratrol make this a positive force in your fight to reduce certain cancers.
• Avoid Ulcers: Thanks to the cranberry’s natural inclination to fight bacteria, you’ll have less ulcer-causing bacterias lurking in your stomach, as well as keep your entire digestive tract free of unwanted bacteria.
• Prevent UTIs: Stop a urinary tract infection before it starts, or start recovering from one naturally, by drinking 100% cranberry juice.
• Fight Colds: Try fresh-squeezed cranberry juice to prevent the sniffles.

If the cranberry included a nutrition label, it would have to start by stating its position as a super food, and would then mention these important nutrients:

• Antioxidants: You’ll find more of these disease-fighting molecules packed into the tiny cranberry than you will in larger fruits like apples, red grapes, strawberries, bananas or oranges.
• Resveratrol: This particular antioxidant has gotten a lot of attention this year for findings that link it to anti-aging, heart health and even reducing cancer risks.
• Vitamins: Cranberries are a generous source of Vitamin C, which can help fight colds, and Vitamin K, necessary for calcium absorption.
• Minerals: A generous source of manganese, which can help fight fatigue and improve memory, as well as potassium and calcium.
• Dietary Fiber: An ideal source of dietary fiber, which promotes digestive health.
• Low Calorie: A one-cup serving of fresh cranberries yields only 44 calories.

How to and Not to Eat Cranberries

As with any fruit, you’ll always reap more nutritional benefits by consuming the whole fruit, rather than a variation. That’s why you want to seek out the freshest cranberries possible, no matter how you plan to serve them.

• DO buy local, fresh cranberries (in season October-December)
• DO buy frozen cranberries with little to no additives
• DO prepare them, juice them or eat them whole
• DO eat dried cranberries as a snack, but watch for additives like sugar or high fructose corn syrup
• DON’T use canned or jellied cranberry sauces, which can yield more sugar than a candy bar!
• DON’T drink juices without reading the label to ensure it’s 100% cranberry juice
• DON’T forget a single serving of cranberries is one cup, or 3.4 ounces

Healthy Cranberry Recipes

Spicy Cranberry Dip

Cranberry Bread

Cranberry Cosmo

Cranberry Salad

Simple Mashed Cranberries

Brandi~Diets in Review

Mm, the wonderful home cooking of Mom… I just recently found out that one of her favorite recipes is not one that has been handed down from generation to generation (though there are many of those in our family), but in fact comes from the wildly popular book “Crazy Plates” by Janet & Greta Podleski.

Not sure why I would be surprised and it doesn’t matter anyway – it all ends up yummy in my tummy!

In mom’s words:

“This recipe is wonderful to come home to, especially on a wet cold day.  It smells wonderful and is very flavourful.  Serve some fresh whole wheat buns with the stew and fruit for dessert.”

Ingredients:

2 pounds stewing beef or bottom round roast, trimmed of fat and cut into 1-inch cubes

3 cups peeled, cubed potatoes

2 cups chopped carrots (I also add 2 cups chopped rutabagas)

1½ cups chopped onions

2 cups tomato sauce

1 can 10 oz. beef broth, undiluted (or beef stock cubes & water)

2 cloves garlic, minced

1 tablespoon Dijon mustard

1 bay leaf

1¼ teaspoon each dried marjoram and dried thyme

1 teaspoon sugar

½ teaspoon each salt and black pepper

1 tablespoon cornstarch (use flour if you are going to freeze stew)

¼ cup chopped, fresh parsley (optional)

Combine all ingredients except cornstarch and parsley in a 3-quart or larger slow cooker.  Cover and simmer on low setting for 9 hours.  Stir occasionally.

Combine cornstarch with an equal amount water and stir until lump-free.  Add to stew and mix well.  Cook for 1 more hour.  Stir in parsley just before serving.

Make 6 servings

Per serving: 335 calories, 8 g fat, 2.5 g saturated fat, 37.1 g protein, 28.5 g carbohydrate, 3.5 g fiber, 89.2 mg cholesterol, 811.6 mg sodium, percentage of calories from fat: 22.

What  is your favorite Fall recipe?

Do you eat breakfast before you are on the go?

~by Carman, Diets In Review

And, if so, how in the world can you fit it into your incredibly hectic schedule?

Studies have proven that those who eat breakfast routinely are less likely to be overweight, less likely to binge during the remainder of the day, and able to leap tall buildings in a single bound. (I’m kidding – I made that last part up. It’d be great if it was true, though – just think of how quickly you could make it to work every day!) You know that you SHOULD eat breakfast – you’ve read the reports, seen the information, and believe in it. But what can you eat in the two minutes you have between carpools and kids, briefcases and hair brushing? Try one of these ideas the next time you have to choose between breakfast and tardiness.

• Instant oatmeal with a scoop of protein powder and a handful of nuts and dried fruits
• A fruit smoothie – fruit and veggie juice, blended with protein powder, yogurt and frozen fruits
• A low-fat muffin with a spoonful of peanut butter
• Yogurt topped with a handful of granola
• A nut butter sandwich with a banana
• Scrambled eggs tucked into a microwaved tortilla with crumbled soy bacon – trust me, the Morning Star farms version is so yummy and quick you’d never know the difference!
• Instant oatmeal swirled together with either peanut butter OR canned pumpkin.  Add a dash of cinnamon.
• If you have the time, try one of our many healthy breakfast recipes.

What’s your favorite “I can’t believe I slept so late!” breakfast?

Visit DietsinReview

Quinoa…say what? Pronounced keen-wa.  I am  a quinoa virgin, I would have to confess.  But, many experts are saying that it is a super food I should be eating!

I recently saw an article in Men’s Health Magazine that states:

“Quinoa is a true wonder food,” says Daniel Fairbanks, Ph.D., a professor of plant and animal science at Brigham Young University. “It has about twice the protein of regular cereal grains, fewer carbohydrates, and even a dose of healthy fats.” Plus, it’s considered a “complete” protein, which means that, like meat, eggs, and dairy, it packs all of the essential amino acids your body needs to build muscle.

Quinoa is packed full of antioxidants and phytonutrients. It is one of the only complete plant protein sources. It also has loads of magnesium, manganese, copper and fibre.

WOW….I should be eating that!  So I found a recipe from Allrecipes and made some alterations to what I had on hand.

Black Bean and Quinoa Salad

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 (8 ounce) cup black beans, drained
• 1/2 cup dried goji berries (another SUPER food)
• 1/3 cup sun flower seeds
• 3/4 teaspoon ground coriander
• 1/4 teaspoon ground cumin
• 1 tablespoon extra-virgin olive oil
• salt and pepper to taste

Directions

1. Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, 15 to 20 minutes. Scrape the quinoa into a large bowl, and refrigerate until cold.
2. Stir the  beans, berries, sunflowers, coriander, cumin, and olive oil into the quinoa. Season to taste with salt and pepper.

Yummy!  This salad was so good, I just could not stop eating it.  So let this be a warning about portion control! Quinoa has a subtle, nutty taste and will be used as a great substitute for rice in our house.

To read The User’s Guide to Quinoa from Men’s health, click here! 

What super food should you be eating more of?  Please share yours in the comments below!

These are not a 0 point weight watchers recipes, but they are so worth the 1 point!

When I first heard about these chips, I thought ewww….they must come out so soggy!  But that is simply not the case, these chips come out so crispy and delicious, it was such a pleasant surprise!  If you use one small potato and do not use any oil, they are worth 1 point per serving.  They are also on the Filling Food List, but you can only have one potato per day. 

Ingredients:

1 potato scrubbed and washed, leave the skin on for extra fiber.

Directions:

• Slice the potato really thin.  I used the side of my cheese grater and they came out paper thin.
• Spray them with oil spray(season with preferred flavoring)
• Spread on a single layer on parchment paper
• Place them in the microwave on high heat for about 5 minutes until start turning brown.  Depending on your microwave, you may need more time.  Keep a close eye on them.

YUMMY!  If you are wanting to stop your crunchy, salt craving these little guys will do it!  As to what to add to them, that is up to you.  I dipped mine in vinegar first before popping them in the microwave and then added salt.  Another suggestion is to add popcorn flavoring salt.  They are even hard enough to be dipped into salsa….so good my mouth is watering..time to make some more!

 More very low point weight watchers recipes to come!
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