By Eliza Short, Nutrition Intern at Black River Memorial Hospital
With Thanksgiving quickly approaching, fruits such as cranberries are flying off the shelves, and landing in homemade cranberry sauce! This is often a traditional Thanksgiving recipe; however, there are many other ways cranberries can be added to meals. In coordination with Jackson in Action Coalition, Black River Memorial Hospital is highlighting cranberries in their monthly Harvest of the Month initiative. Featured recipes include Savory Cranberry Sauce and Brown Rice Cranberry Walnut Salad.
Cranberries contain antioxidants and other health-promoting components, and research has shown that they may have cardiovascular benefits. However, due to the tartness of cranberries, many recipes and products contain added sugar as well. When shopping for cranberry juices or dried cranberries, look for low-sugar options or those that use an artificial sweetener. For cranberry sauce recipes, search for a low-sugar version that uses applesauce to take the place of the sugar.
With all of the traditional holiday foods coming back into our homes, it is important to come up with a game plan so one can have the goal to maintain, and not gain, weight. One way to do this is to practice mindful eating practices. It is easy to get caught up in conversations with family at the dinner table, and not realize how much was put on a plate or eaten. By being more aware of hunger and fullness signals, one can avoid overeating and keep weight in check!
Tips for Mindful Eating:
- Turn off the TV when eating
- Put down the fork between each bite
- NO multi-tasking while eating
- Eat at the dinner table
- Use a smaller plate
- Eat slowly
- Are you really hungry? Start by drinking a glass of water
- Pay attention to your food
Featured Recipe #1: Brown Rice Cranberry Walnut Salad
- 1 c. cooked brown rice
- 1/2 c. dried cranberries
- 1/3 c. chopped walnuts, toasted
- 1/4 c. sliced green onions
- 1 TB lemon juice
- 2 TB olive oil
- 1/2 tsp sugar
- 1 tsp grated orange peel
- Salt and pepper to taste
Directions: Cook rice according to package instructions. Combine all salad ingredients. Combine all dressing ingredients. Pour dressing over salad. Serve cold.
Serving size: 1/3 cup, 6 servings per recipe
Nutritional facts (per serving): Calories: 160, Dietary fiber: 2g, Carbohydrates: 17g, Fat: 9g, Protein: 2g
Featured Recipe #2: Savory Cranberry Sauce
- 1 bag cranberries (2 c)
- ½ c. onion (chopped)
- ¾ c. light sour cream
- 2 T horseradish
- 1/3 c. sugar
Directions: Rinse cranberries. Grind cranberries in blender or food processor until pieces are very small. Stir all ingredients together. Serve cold.
Serving Size: 2 T, 32 servings per recipe
Nutritional Facts (per serving): Calories: 20, Carbohydrate: 4g, Fat: 1g, Added Sugars: 2g