Boost Your Fruit Intake Through the Cooler Months….With Cranberries!

I see it over and over again from my clients, as soon as summer is over, their intake of fruit decreases dramatically. Sure in the cooler months there isn’t as much variety in in-season fresh fruit, but that doesn’t mean you can’t still eat enough fruit every day.

One of my favorite ways to add variety to your fruit intake in the cooler weather is by making dried fruit a part of your regular meal plan. And cranberries are a terrific dried fruit choice year round!

Why dried cranberries? Well there are lots of reasons, but here are 5 of my top reasons to fill up on cranberries this fall.

#1- They can help prevent infections!

Cranberries naturally contain the flavonoid, proanthocyanidin (PAC). What’s so great about this flavonoid is that it’s unusual structure offers anti-adhesive properties not usually found in other fruits and vegetables. This may help to prevent the adhesion of some harmful bacteria, like E. Coli, which is associated with urinary tract infections.

#2- They keep your gums and stomach healthy!
The PACs in cranberries may also help inhibit the bacteria associated with gum disease and stomach ulcers.

#3- They may protect your heart!
The PACs in cranberries are thought to protect the LDL cholesterol (the bad one!) from being oxidized.

#4- They’re a great source of fiber!
Dried cranberries contain 10% of your daily recommended value for fiber in just one serving.

#5- They are easy to eat!
You can add dried cranberries to everything from oatmeal to yogurt and even side dishes. Try topping your salad with cranberries or making a healthy trail mix by using dried cranberries, nuts, and whole grain cereal. You can even incorporate cranberries into stuffing, muffins, and even breads. They make a great complement to a variety of dishes, so get creative!

For an awesome breakfast on those chilly mornings, try out this Cranberry, Honey and Cinnamon Porridge recipe.

· 250g Organic rolled oats
· 1Tbsp Psyllium husk
· 500ml Water
· 100g Dried or frozen cranberries
· Pinch Ground cinnamon
· 250ml Soy milk
· 2Tbsp Honey

1. Put water in a saucepan and bring to the boil. Add rolled oats and psyllium, reduce the heat and simmer for 10 minutes, stirring frequently.
2. Add milk and simmer for a further 5 minutes, stirring often. Turn off the heat and add the cranberries, allowing to stand for 3-4 minutes before serving with a sprinkle of cinnamon and a drizzle of honey.
Serves 6

If you like this recipe, check out many more by visiting the Cranberry Institute at

How do you like to use dried cranberries?

Disclosure: This blog was sponsored by the Cranberry Institute ( I was compensated for writing this blog. Words and opinion are my own.


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