Cranberry n’ Custard Minis

Fresh cranberries and  raspberry liqueur come together for a delicious syrup that tops a light  custard. Perfect for Friendsgiving,  serve in mini dessert cups to give everyone a taste,  elevate the party mood,  promote togetherness, and make a  healthier holiday.Disclosure: I received fresh cranberries from the Cranberry Institute. I was not expected to write this post. I was not compensated for my time. Opinions are my own. 

Nothing raises the bar on staying fit and comitted to your health goals like the holidays.  Stay calm and  motivated  by remembering my  simple mantra:

Eat what you love, but pay attention to portion sizes.

Restricting delicious holiday foods is no fun, and for some people, it creates negative feelings that  can lead to  binge eating. Eating mindfully and enjoying some of your favorite foods is a healthier option. But let’s face it, keeping portions under control is easier said than done. This time of year, I especially like to use the ‘small plate’ style of dining. If hosing a Friendsgiving event, suggest your guests bring foods that make it easy to share with the entire gang.   By encouraging everyone to get a taste of all  Friendsgivings culinary creations,  you  elevate the party mood, and guarantee  portions served start small.

IMHO nothing says Happy Friendsgiving better than fresh cranberries. Right now I want to give a HUGE shout out to the Cranberry Institute for sending me these beauties! This seasonal berry enhances the taste of a wide range of foods, is nutritious and adds a festive flair! 

That said, here’s how I put them to good use in my ‘small plates” Friendsgiving culinary creation.This Cranberry N’Custard mini dessert is made in  under 30 minutes, and can be done ahead of time. Cranberries and Chambord make a spectacular syrup that tops a light custard. Finished with a dollop of whipped cream,  these minis brighten your serving table, and delight  guests with seasonal taste all under 175 calories each.

Cranberry N'Custard Minis

Serves 12     adjust servings

 

Ingredients

  • 1 1/2 cup fresh cranberries
  • 1/2 cup Chambord
  • 1 cup sugar, divided
  • 3 tablespoons water
  • 1 egg
  • 2 tablespoons cornstarch
  • 1 -12 ounce can skim evaporated milk
  • 1 tablespoon butter
  • 2 teaspoons vanilla
  • 1 cup nonfat vanilla yogurt
  • 1/4 cup whipped cream

Instructions

To make the cranberry syrup: combine fresh cranberries, Chambord, 1/2 cup sugar and water in a small saucepan. Place over medium heat and bring to a boil. Reduce heat and simmer, crushing cranberries with a wooden spoon against sides of pan, until all have burst and syrup thickens. 

to make custard

In a medium saucepan, combine the egg, remaining 1/2 cupsugar and cornstarch. Beat with a whisk or electric beater set on low speed until the sugar has dissolved and the mixture is smooth. (The mixture will appear dry at first, but will become liquid as you beat it.) Place the evaporated skim milk in a microwave safe measuring cup and heat 2 minutes on high until hot to the touch (this will reduce cooking time). Whisk the milk into the egg mixture while the pan is set over low heat. Cook, whisking constantly, until the mixture comes to a boil and thickens. If the mixture looks curdled, keep beating with a whisk until the lumps are incorporated into the pudding. Immediately remove from heat and stir in butter and vanilla. Allow to cool completely .Add one cup of vanilla nonfat yogurt. Can be made 3 days in advance and stored in the refrigerator.

Fill mini dessert glasses three quarters full of custard. Top with cranberry syrup. Finish with a dollop of whipped cream. 

by

Recipe Notes

 

Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 163kcal Calories from fat 25
% Daily Value
Total Fat 3g 5%
Saturated Fat 2g 10%
Transfat 0g
Cholesterol 22mg 7%
Sodium 39mg 2%
Carbohydrate 27g 9%
Dietary Fiber 1g 4%
Sugars 24g
Protein 3g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g

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Cranberry Roasted Breakfast Bowl

Roast cranberries  to add color and health benefits to a variety of good for you foods including Greek  yogurt and oatmeal.
celebrate-1

Disclosure: I was asked to participate in the Cranberry Marketing Committee‘s  #CookwithCranberries campaign as a member of the Healthy Aperture Network. I received fresh cranberry samples and I was compensated for my time.

Timing is everything! Like my trip to Boston to attend the Food and Nutrition Conference and Expo that allowed me to experience the  cranberry harvest in nearby Carver, Massachusetts. Here I am, posing as a cranberry farmer between dietitian colleagues Kristina LaRue, RDN, CSSD of Love & Zest and Kylie Mitchell, MPH, RDN, LD of immaeatthat.8pm-%2f-macenzie-hotel-%2f-47-park-avenue
Lucky me! Lucky you!  Because cranberries are harvested just in time for Friendsgiving and the holidays making it the perfect time to entertain with fresh cranberries in delicious dishes and drinks! You can even surprise your friends by decorating with them.  For a chance to win one of eight $500 prizes, feature cranberries at your Friendsgiving celebration! Just snap a picture of your Friendsgiving cranberry creations, post it on Facebook, Instagram, Twitter, or Pinterest, with the hashtag  #FriendsgivingCranberryContest,  and upload it at CranberyFriendsgiving.com For more information and contest rules, visit CranberryFriendsgiving.com.

As a registered dietitian, I must tell you, fresh cranberries are a versatile fruit that offer BIG health benefits in a little package, including unique polyphenols not commonly found in other fruit. These  nutrients, called PACs (proaythocyanidins), play a role in helping to maintain urinary tract health. In addition to antioxidant polyphenols, a serving of fresh cranberries is a good source of vitamin C, fiber and contains only 1 mg of sodium.  They ‘re  in season in the fall, but you can  enjoy fresh cranberries like this all year long
img_4964 if you buy one bag for now and freeze two for later. Note: freeze them in their original packaging for up to one year!

I am building on my cranberry traditions with a novel twist: roasting.  It’s simple to do and roasted cranberries are  the perfect way to add color and health benefits to some of your  favorite good for you foods.  I like to combine  them with  brown and wild rice,  toss into salads,  spread onto sandwiches, and  use as a topping for my Greek yogurt and oatmeal bowls.

This  eye-catching   breakfast is  brimming with protein, whole grains, calcium and polyphenols in a delicious, satisfying warm meal.  Roast cranberries  to add color and health benefits to a variety of good for you foods including Greek  yogurt and oatmeal.Please join me in taking advantage of the many  reasons to love cranberries!

Cranberry Roasted Breakfast Bowl (serves 4)

by Diane Boyd

Ingredients

    for the roasted cranberries

    • 2 cups cranberries
    • 2 teaspoons olive oil
    • 1 Tablespoon brown sugar

    to assemble breakfast bowl

    • 2 cups vanilla Greek yogurt
    • 2 cups cooked oatmal
    • 1/2 cups pecans
    • 1/4 teaspoon ground cinnamon

    Instructions

    for the roasted cranberries

    Preheat oven to 400 degrees F.

    2. Toss fresh cranberries with oil, and brown sugar.

    3. Roast in oven until softened and slightly caramelized 15- 20 minutes. Use immediately or refrigerate and reheat in microwave oven until warm.

    to assemble breakfast bowl

    1.In each of four cereal bowls, divide Greek yogurt, cooked oatmeal and pecans.

    2.Top each bowl with warm roasted cranberries. Sprinkle with cinnamon.

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