Here is rewind of the seasonal posts where I share the nutritional benefits of an ingredient and Carol Taylor incorporates it in a delicious recipe.
This week… ..Cranberries – a bitter berry which has a long history in medicinal terms and is still used today in certain over the counter preparations.
Cranberries have a documented medicinal history and were used by the Native American Indians as a nutritious addition to their diet normally sweetened with honey as of course the berries are very tart. The Indians also used the berries in poultices for wounds as they recognised the antibacterial and antibiotic effect of the fruit even if they could not scientifically prove these properties. Colonists, who had been introduced to the berry, exported it home to England at the beginning of the 18th century.
Modern research into the therapeutic properties of the cranberry is not one sided and there is usually a commercial reason behind all the debate! However, I have used cranberries for over 20 years personally, with family and clients, and certainly have found that there is some truth to its health properties. Cranberries act like your own defence team to repel opportunistic invaders who are intent on stealing your health.
Most of us, before the 80’s, restricted cranberries in our diet to Christmas and the odd time we had turkey at other times in the year. Then came the very welcome news that for those of us, who suffered from attacks of bacterial cystitis, drinking the juice of these tart little red berries could bring relief. In fact drinking cranberry (although disputed in some scientific areas) can help prevent attacks of this painful condition. Cranberries contain a unique component in which is technically termed High molecular weight non-dialysable material or NDM for short. NDM prevents bacteria from clumping and damaging soft tissue in various parts of the body including the urinary tract. It is common for many over the counter cystitis treatments to contain cranberry combined with alkaline elements to reduce the build-up of acid.
Emerging evidence shows that this fruit is a lot more versatile than we thought and there are now several very good reasons to include cranberries on a daily basis in your diet.
Cranberry the antioxidant
A free radical is a molecule. A normal molecule has an even number of electrons and is considered stable. Free radicals on the other hand have an uneven number of electrons and are unstable. They are desperate to be like the normal molecules so they have to steal from them to get another electron. This of course means that they have created another free radical. More and more cells become damaged and leave the body open to many diseases – from cardiovascular to cancer.
The free-radicals cause cells to oxidise and die. The major damage is done to our DNA, which results in mutations and death of the cells. Our body does produce anti-oxidants and enzymes that can repair this damage if we eat healthily. However, as we get older so do our cells and it becomes harder to repair them and they die. This is ageing! In our brains when cells are damaged beyond repair you are susceptible to loss of co-ordination and memory and in extreme cases dementia.
To prevent this we need a diet that is very high in anti-oxidants, which work through the body immobilising free radicals and preventing damage. Cranberries contain one of the highest levels of anti-oxidants of most fruit and vegetables and that is why drinking at least one glass per day can provide you with enough of these defensive players to protect your brain.
In the same way, flavonoids in Cranberries function as very potent antioxidants and may reduce the risk of atherosclerosis.
Atherosclerosis is when the arteries become clogged and narrowed restricting blood flow to the heart. The most common cause is a build-up of LDL (Low-Density lipoproteins or lousy cholesterol) oxidising and causing plaque to cling to the walls of the arteries narrowing and hardening them. This can lead to angina, blood clots and heart attacks.
Cranberries contain the flavonoids and also polyphenol compounds that have been shown to help prevent the LDL from oxidising and therefore forming the dangerous plaque that leads to arterial disease.
Dental health – another good reason to drink cranberry juice.
One would think that drinking cranberry juice with its natural sugars would have a harmful effect on the teeth but in fact the reverse is true. Cranberries actually help prevent dental problems.
A study published in the Journal of the American Dental Association reported that the unique component in cranberry juice that I mentioned earlier, NDM not only prevents bacteria attaching itself to soft tissue but to the harder substances such as enamel too.
Hundreds of different types of bacteria in the mouth clump together and attach themselves to the teeth and gums and over time harden causing cavities and gum disease. This film on the teeth becomes resistant to saliva, which would normally remove bacteria from the mouth and also our normal oral hygiene routines such as brushing. One of the most resistant bacteria in the mouth is Streptococcus and in tests indications showed that Cranberry mouthwash reduced the presence of this in the mouth significantly.
Cranberry juice and peptic ulcers
Helicobacter Pylori (H.Pylori) bacteria can have a painful and devastating impact on the health of your stomach and also its ability to process the food that you eat.
A peptic ulcer is a sore on the lining of the stomach or duodenum, which is the beginning of the small intestine. They are quite common and one of the main causes is bacterial infection and the chief culprit is H.Pylori. It is not certain how people contract H.Pylori but it is believed that 20% of people under 40 and half of the population over 60 are infected with it.
H.Pylori weakens the protective mucous coating of the stomach and duodenum, which allows acid to get through to the sensitive lining beneath. Both the acid and the bacteria irritate the lining causing a sore or ulcer. H.Pylori is able to survive in stomach acid because it secretes enzymes that neutralise the acid. Once in the safety of the mucous lining the bacteria’s spiral shape allows it to burrow into the lining.
H.Pylori has also been associated with stomach cancer, acid reflux and gastritis. Finding a natural way to prevent H.Pylori from completing its mission is therefore a very prime research topic. As in dental health and in the urinary tract, the NDM prevents the H.Pylori from attaching itself to the lining of the stomach therefore preventing an ulcer developing.
Other benefits of cranberries
Emerging research is indicating that the benefits of cranberries are even more far reaching with research into its anti-viral properties in the treatment of infections such as herpes and the prevention of kidney infections and kidney stones. What is extremely interesting is the cranberries ability to inhibit the growth of common food related pathogens including Listeria and E.Coli 0157:H7. This antibiotic effect of cranberries was recognised centuries ago by the American Indians and it is a pity that we are only just catching up with these enlightened people.
By far the best way to get your daily fix of cranberries is fresh, mixed with other fruit or juiced. You can also include in many savoury dishes and to give you some idea of how versatile this fruit is, I am going to hand you over to Carol Taylor who is going to share some of her recipes from her kitchen.
Hi everyone and thanks for joining us for the start of this short festive series
First some versatile Cranberry Sauce for not just turkey but some richer meats too.
• 3 cups or 12 oz of cranberries.
• The juice of 2 large Oranges.
• A cup of sugar.
• 1 stick of cinnamon.
Put all the ingredients in a heavy bottomed pan, bring to the boil and turn down so it is still a rolling boil and cook for 10 mins if ( using) frozen berries or 20 minutes if using fresh cranberries as they will take a bit longer to pop.
Store in a sealed container.
These little puffs don’t take long to make so if I need a quick snack if visitors pop in around sundowner time then these don’t take long. I always keep a little box of already cut puff pastry squares which I can just pop in the oven and I always have a container of cranberry as we like it in a sandwich if we have cold chicken or pork and it is lovely with hot meat or pork schnitzels which I just top with some cream cheese and a spoonful of cranberry sauce.
• I pack of frozen Puff Pastry, thawed.
• 125 gm(4 oz) of Camembert Cheese.
• 100gm Cranberry Sauce.
• 1 sprig of thyme…leaves picked.
• 1 large egg, beaten.
Line 2 baking tins with baking parchment.
Roll out puff pastry and cut into bite-sized squares ( 3cm)
Put onto baking trays making sure you space well apart. Brush top with beaten egg. Chill in the fridge for 20-30 mins.
Put into pre-heated oven 180 or gas mark 6. Cook for approx 10 minutes or until golden brown. Slice Camembert into equal sized pieces and put one in the centre of each pastry square. Top with a tsp of cranberry sauce. Put back into the oven until cheese has melted.
Garnish with Thyme.
This next recipe is one I use if I am rolling and stuffing a piece of Pork and I have stuffed chicken breasts as well using the same stuffing.
Apple and Cranberry Pork.
Rub for the Pork Loin ingredients
• 4 lbs Pork Loin,
• Bacon ( enough to cover Pork Loin)
• Salt & Pepper to taste,
• 1 tablespoon Olive Oil,
• 2 finely chopped Garlic Cloves,
• 1 tablespoon chopped Thyme,
• 1 tablespoon chopped Rosemary…
Stuffing for Pork Loin:
• Half cup Vinegar,
• 1/4 teaspoon salt,
• 2 small diced red onions,
• Olive oil as required,
• 1/2 bottle Lager Beer,
• 3/4 cup Brown sugar,
• 1 teaspoon Cinnamon,
• 1 tbsp chopped ginger,
• 2/3 cup dried cranberries,
• 1 teaspoon Mustard Seed,
• 1/4 teaspoon ground cloves,
• 1/2 teaspoon crushed red pepper,
• 4 peeled and chopped Granny Smith Apples.
Cut a pocket through one end of the tenderloin. Don’t slice through the other end. Season in and out properly with salt and pepper.
Mix together the ingredients for the rub and when mixed rub into the pork loin , cover and put in the fridge for an hour.
While the Pork is absorbing all those lovely flavours prepare the stuffing mix.
Finely chop the Red Onions and cook in Olive oil until soft. Add Apples and ginger, stir and cook for 5 mins.Add remainder of ingredients stir to combine and simmer gently until mixture thickens and reduces. Cool slightly before stuffing the loin.
Stuffing the Loin was quite messy the first time I made this. I tried a plastic sauce bottle which was ok..but now I use an icing bag which is much easier and quicker.
Stuff loin and then cover with bacon slices.Put tin foil on top as bacon cooks very quickly and remove foil about ten mins from end cooking to brown bacon. Rest loin for 10 mins before carving.
Once rested, carve and serve we made the gravy from the meat juices and pork stock and it was lovely. Served with vegetables and crispy roast potatoes..mmmm.
My thanks to Carol for donating her cranberry recipes for us today and to finish off… a holiday cranberry cocktail…PictureTheRecipe
Now you are all set… thanks for dropping and please feel free to share.
©Sally Cronin- Carol Taylor 2021
About Carol Taylor
Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.
I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetables ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.
Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use have to improve our health and wellbeing.
Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!
Carol is a contributor to the Phuket Island Writers Anthology: Amazon US
Thanks to Carol for her culinary expertise and to you for dropping in and next week another side dish at Christmas – Brussel Sprouts… and the following week the crowning glory.. The Turkey.