FALL NUTRITION - Cranberries

Published By Nutrition with Kimberly & Newport Boxfit


Cranberries are packed with nutrients to help your body ward off infections and boost overall health. In fact, throughout history, they’ve been used to treat, urinary issues, upset stomach and liver problems. They are high in fiber and they also boast several vitamins and minerals, including manganese, copper, and vitamins C, E, and K1.


People call cranberries a superfood for good reason. They have all kinds of health-boosting benefits.

  • They’re high in antioxidants.

  • They're also high in anthocyanins. These are the compounds that give cranberries their dark red color.

  • They may have anti-cancer effects

  • They may have anti-inflammatory effects.

  • They may also help protect against liver disease,

  • They may also help lower blood pressure,

  • They may improve cardiovascular health

  • They may help improve eyesight




RECIPES


Cranberry Vinaigrette (Vegan)


Ingredients:

  • 1 shallot, peeled, cored and quartered

  • ½ cup fresh cranberries

  • ¼ cup extra-virgin olive oil

  • ¼ cup walnut oil or flax seed oil

  • 2 teaspoons red wine vinegar

  • 1 teaspoon chopped fresh thyme

  • 1 teaspoon agave or honey

  • ½ teaspoon salt

  • ¼ teaspoon freshly ground pepper


Instructions:

Puree shallot, cranberries, olive oil, vinegar, walnut or flax oil, thyme, agave or honey, salt and pepper in a mini prep, food processor or blender until as smooth as possible. Store in a jar in the refrigerator up to 1 week.



Roasted Cranberry Chicken


Marinade Ingredients:

  • 1/3 cup cranberries

  • 2 tbsp olive oil

  • 2 tbsp maple syrup

  • 1/4 cup balsamic vinegar

  • 1/4 tsp sea salt

  • 1/4 tsp black peppers

  • 2 garlic cloves (or 1 tsp minced)


Cranberry Chicken Ingredients:

  • 2.5 lbs chicken thighs or breasts, with skin on (around 4 to 6 chicken thighs or breast) For a low fat option, try it with skinless chicken

  • 3–5 sprigs fresh thyme and extra to garnish (you may use a sprinkle of dried herbs to substitute)

  • 1/3 cup to 1/2 cup fresh cranberries

  • 1 tbsp each maple syrup and balsamic vinegar mixed together to coat chicken during roasting



Instructions:


  1. Blend all the balsamic chicken marinade ingredients listed above in a food processor or blender until liquefied and smooth.

  2. Pour marinade over the chicken thighs, coating evenly.

  3. Cover and place in fridge to marinate for 30 minutes or up to 24 hrs. (overnight creates great flavor!)

  4. Once marinated, preheat oven to 375 F.

  5. Remove chicken from fridge.

  6. Add extra 1/3 c to 1/2 cup cranberries, 2 – 3 sprigs of thyme or a sprinkle of dried Italian herbs to the dish. Spread it out evenly on and around the chicken.

  7. Bake skin side down first for 25-35 minutes depending on the size of chicken thighs.

  8. Remove and turn skin side up. Check for doneness. Then brush each chicken skin with the maple syrup/balsamic vinegar combo.

  9. Depending on the thickness of your chicken thighs, either bake a little longer skin side up, then broil. Or if chicken is almost done and not pink, then skip extra baking and just broil for about 3-4 minutes or until skin is crispy and chicken is cooked evenly inside. Check to make sure the internal temperature of the thickest chicken thigh reaches 165F.

  10. NOTE: If using boneless chicken, cooking time will vary on thickness of chicken breast. Check around 35 minutes’ total.

  11. After thoroughly cooked, remove from oven. Spoon the sauce from the pan onto each chicken thigh/breast and a pinch of black pepper or cracked pepper.

  12. Serve with the roasted cranberries on top and any extra fresh herbs desired.



PERSONAL TRAINING - CORPORATE FITNESS - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - CORE STRENGTH -  BOXING TECHNIQUE - CARDIO FITNESS