Cranberry Shrub

A cranberry shrub served over ice, and topped off with sparkling water is the go to holiday beverage for those commited to health  and fitness goals. Cranberry ShrubIf you’re like me, you make fresh cranberry sauce once a year. If there happens to be any leftover, it’s sinful to waste. Adding it to turkey sandwiches is a plus, and this year I’m expanding my cranberry inspiration by making cranberry shrubs.

My first attempt at making a  shrub was three years ago when I made this strawberry mint shrub following the simple  template for the beverage: one part fruit, one part sugar and one part vinegar. If you have leftover cranberry sauce after Thanksgiving, you already have the first two ingredients!  All that’s necessary is the addition of vinegar (the so called star of the shrub). Now at first glance you might think this is a sugar bomb, but it  absoulutely is not! You eventually strain off the cranberry sauce. I did not send this off to a lab, but my best guess is there still is a good bit of sugar remaining in the cranberry sauce (yes, I tasted it. It was vinegary, but also had some sweetness.) This cranberry shrub has some of the cranberry flavor, without a heaping amount of sugar. It’s fat free, cholesterol free, saturated fat free. Plus, there is no alcohol, which by the way , is more calorie dense (per gram) than sugar. 

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Cranberry Shrub

Cranberry Shrub is a terrific mocktail.

A cranberry shrub served over ice, and topped off with sparkling water is the go to holiday beverage for those commited to health  and fitness goals.

  • Author: Diane Boyd
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: 4

Ingredients

  • 1 cup cranberry sauce
  • 1 cup apple cider vinegar
  • ice
  • 24 ounces sparkling water
  • one dozen fresh cranberries

Instructions

Place cranberry sauce in a glass container. Pour vinegar overtop. Cover and refrigerate overnight. After at least eight hours, strain cranberry mixture by pouring into a container through a cheese cloth or paper filter. To make each serving, add ice to glass. Pour 2 ounces of cranberry shrub on top of ice. Finish with 6  ounces sparlking water.  Garnish each glass with fresh cranberries.

Nutrition

  • Serving Size: 8 oz.
  • Calories: 40
  • Sugar: trace
  • Sodium: trace
  • Fat: 0
  • Saturated Fat: 0
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 10 grams
  • Fiber: 0
  • Protein: 0
  • Cholesterol: 0

 

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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.
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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)

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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