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.
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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)

Cranberry Roasted Breakfast Bowl

Serves 4     adjust servings


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

  1. Preheat oven to 400 degrees F.
  2. 2. Toss fresh cranberries with oil, and brown sugar.
  3. 3. Roast in oven until softened and slightly caramelized 15- 20 minutes. Use immediately or refrigerate and reheat in microwave oven until warm.
  4. 1.In each of four cereal bowls, divide Greek yogurt, cooked oatmeal and pecans.
  5. 2.Top each bowl with warm roasted cranberries. Sprinkle with cinnamon.

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Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 265kcal Calories from fat 170
% Daily Value
Total Fat 19g 29%
Saturated Fat 6g 30%
Cholesterol 19mg 6%
Sodium 69mg 3%
Carbohydrate 16g 5%
Dietary Fiber 4g 16%
Sugars 10g
Protein 12g

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

Cod, Pasta & Zoodles with Lemon Pesto Sauce

Use ribbons of zucchini  to incorporate more vegetables into sandwiches, stews and pasta dishes. 

Cod, Pasta & Zoodles with Lemon Pesto SauceWho else wants a second serving of pasta without doubling calories or compromising taste? Yea, I though so!  You ‘ll  especially love this tip if you’re still using up zucchini from a CSA box! Take that farm fresh  zucchini and make noodles, aka zoodles, with a spiralizer or vegetable peeler and combine with pasta of similar shape.  It’s a simple  way to  cut down on the carbs without having to cut down on your portion.   Produce is low in calories and sodium and  bursting with vitamins, minerals, health enhancing fiber and antioxidants. You’ll  not only reduce the calories of  a dish,  but also improve its nutritional profile. This  life hack was the inspiration for my light and healthy meal  under 500 calories. I  made zoodles, mixed them with linguine, and   topped it all off  with pan seared cod and a yummy  lemon pesto sauce.  Satisfyingly scrumptious!

Cod, Pasta & Zoodles with Lemon Pesto Sauce

Cod & Zoodles with Lemon Pesto Sauce

Ingredients

  • 1/4 pound uncooked linguine
  • 1 zucchini
  • 1/2 large lemon
  • 2 Tablespoons plain low-fat Greek yogurt
  • 2 Tablespoons mayonnaise
  • 3 Tablespoons Parmesan cheese, divided
  • 1 Tablespoon pesto
  • 1 teaspoon sea salt
  • 1/4 cup white wine
  • 1 teaspoon olive oil
  • 1 1/4 pound white fish, such as cod
  • 1 egg
  • 1/2 cup panko
  • 1 tablespoon unsalted butter
  • fresh basil
  • 20 yellow cherry tomatoes

Instructions

  1. 1. Cook pasta according to package instructions. Drain.
  2. 2. While pasta cooks, shave zucchini into ribbons using a vegetable peeler or into julienne slices using a julienne peeler; place in large bowl.
  3. 3. Cut lemon in half and squeeze juice of one half into small bowl.
  4. 4. Add yogurt, mayo, 2 Tablespoons cheese, pesto and salt to juice and stir well. Set aside.
  5. 5. Add egg to pyrex baking plate. Add panko to second plate. Dip fish into egg and then panko. Heat olive oil in a medium -size skillet over medium high heat. Add fish to skillet, and brown on each side (about 3 to 5 minutes depending on thickness of fish.) Remove fish from pan and cover with foil to keep warm.
  6. 6. Add sauce to skillet , reduce heat to medium-low and cook 1 -2 minutes.
  7. 7. Increase heat to medium high and add butter, remaining 1 tablespoon cheese, and white wine. Bring to boil. Cook stirring constantly, 1 minute or until thickend.
  8. 8. Combine zucchini and linguine place on large serving platter. Mix in basil. Top with cooked fish. Pour sauce over fish and vegetable pasta mixture. Garnish with cherry tomato halves.

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