Brought to you by your Topeka Hy-Vee Dietitian:
Amber Groeling, RD, LD email: [email protected]
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Cranberries have naturally occurring PACs that
may help prevent urinary tract infections,
stomach ulcers and gum disease. They also
contain flavonoids that help promote
circulation and maintain heart health.
Studies show cranberries help boost a healthy
immunes system.
Consumed in their whole form vs. juice or pill
they are more likely to protect the heart and
may help prevent cancer
Cranberries are loaded with fiber and vitamin c.
Choose fresh or frozen, the dried are LOADED
with sugar!
1 cup = 46 calories, 4.5 g fiber
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Only 50 calories per mashed cup vs. 200
calories in the same serving of potatoes
Good source of B vitamins for utilizing
energy and potassium for lowering blood
pressure
Contain 8% DV of calcium
Similar texture to potato, slightly more
bitter, pairs nicely with sweeter veggies like
carrots or sweet potatoes
Contain 5 grams of filling fiber per cup!
Their greens are even more nutritious – toss
them into your salad or lightly sauté for a
nutritious treat!
Low Sugar Cranberry Sauce
Serves: 12 (3 Tbsp. each)
Ingredients:
1 bag fresh cranberries
1 orange, zest and juice
1/3 cup 100% pure maple syrup
1 1/3 cups water
2 Tbsp. NuNaturals stevia syrup, or more to taste – you can use sugar, but it will change the nutrition facts
½ tsp cinnamon
1 tsp vanilla extract, optional
All you do:
To make the cranberry sauce in a medium saucepan over medium heat, bring the cranberries, orange juice, zest, maple
syrup and water to a boil. Reduce heat to simmer and add the stevia, cinnamon and vanilla. Simmer until sauce
thickens. Serve hot or cold. Great over turkey or ham, or even as a sandwich spread with Swiss cheese. Also great with
Greek yogurt! Makes: 2 ¼ cup sauce.
Nutrition facts per serving: 35 calories, 0 g fat, 9 g carb, 1.5 g fiber, 0 g protein (only 5 g added sugar per serving
compared to 15 grams of sugar per serving in traditional cranberry sauce)
Fresh Cranberry Salsa
Serves: 10 (1/2 cup each)
Ingredients:
1 bag fresh cranberries
1 orange, zest and fruit
1 cup fresh pineapple
1 Tbsp. honey
¼ cup cilantro
1 small jalapeno, seeded
Salt to taste
All you do:
Place the cranberries, orange zest, peeled orange, pineapple, honey, cilantro and jalapeno in a food processor. Pulse
until desired consistency is reached. Makes about 5 cups.
Nutrition facts per serving: 36 calories, o g fat, 6.5 g carb, 2 g fiber, 0.5 g protein
Roasted Root Vegetables
Serves: 12 (1 cup each)
Ingredients:
1 sweet potato, peeled and cut into 1-inch pieces
1lb. turnips, peeled and cut into 1-inch pieces
1 lb. parsnips, peeled and cut into 1-inch pieces
2 red onions, peeled and cut into 1-inch pieces
1 leek, optional, white and light green part only, sliced
2 Tbsp fresh chopped rosemary, or 2 tsp dried
1 Tbsp fresh thyme, or 1 tsp dried
2 Tbsp olive oil, or more to taste
1 tsp brown sugar, optional
Salt and pepper to taste
All you do:
Preheat oven to 400 degrees. Place pan in oven as it is preheating. In a resealable plastic bag shake all ingredients until
well combined. Place vegetables on preheated pan and roast 30-55 minutes depending on desired doneness. Add a
splash of balsamic vinegar to kick the flavor up a notch if desired.
Nutrition facts per serving: 90 calories, 2 g fat, 17 g carb, 4 g fiber, 1.5 g protein