Create a healthy cranberry compote with loads of antioxidants, helping to lower the risk for cardio-vascular disease, to reduce blood pressure, and prevent urinary tract infections.
SAN DIEGO, November 20, 2015 — This Thanksgiving, consider serving a healthy and easy to make Cranberry Compote with Apple and Orange side dish that can be prepared at the last minute.
Cranberries have a beautiful bright red hue, which is stimulating to any palate. Thank early Native Americans for bringing them to our attention and our dinner tables.
While used as a food source, cranberries are also a helpful medicinal, containing loads of antioxidants helpful in preventing urinary tract infections, potentially reducing the onset of certain cancers, lowering the risks for cardiovascular disease and aiding in reducing blood pressure.
Here is a tasty and quick Thanksgiving recipe for Cranberry Compote with Apple and Orange, published in “Healthy Seasonal Recipes.”
- 1 12-ounce bag fresh cranberries, picked and rinsed
- 2 apples, peeled and diced
- 1/2 cup brown sugar (or sugar substitute)
- 1/2 cup orange juice
- 1/4 teaspoon allspice
- a pinch of salt (or salt substitute)
- 1 orange
- Stir together cranberries, apples, brown sugar (or sugar substitute), orange juice, allspice and salt in a large saucepan. Place over medium heat and bring to a simmer, stirring often. Continue cooking, stirring often until the cranberries have popped and the mixture thickens. Depending on the freshness of the cranberries this can take from five mintues to much longer. Tip: Make this the day before Thanksgiving, placing in a well sealed container overnight, so you have plenty of time for the cranberries to cook.
- Meanwhile, zest the orange. To supreme the orange, cut the skin and white pith off the orange. Cut between membranes to remove individual segments, working all the way around the orange. Gently stir the zest and orange segments into the compote. Discard orange membrane and peel.
- Cool the compote completely for about 2 hours. Serve in a pretty serving bowl and place on the Thanksgiving dinner table.
This 1 quart compote mixture contains only 79 calories per average serving.
For those who prefer a chunkier compote, choose apples such as Empires or ask your grocer for suggestions.
Macintosh apples also work well, giving compotes a smoother consistency.
As Americans across the country enjoy Thanksgiving Day dinners with family and friends, let us remember to mark this historical holiday by celebrating and giving thanks for the freedoms we all are so fortunate to enjoy.
Until next time, enjoy the ride in good health!
Laurie Edwards-Tate, MS, is a health care provider of over 30 years. As a featured “Communities Digital News” columnist, LifeCycles with Laurie Edwards-Tate emphasizes healthy aging and maintaining independence, while delighting and informing its readers. Laurie is a recognized expert in home and community-based, long-term care services, and is also an educator.
In addition to writing for “Communities Digital News,” Laurie is the President and CEO of her firm, At Your Home Familycare, which serves persons of all ages who are disabled and infirm with a variety of non-medical, in-home care and concierge services.
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