Cranberries and Chutney-- the Sauce That Keeps on Giving
What would the holidays be without cranberries—that ruby-red sweet-tart delight and turkey accompaniment? Cranberries are low in carbohydrates and rich in nutrients like Vitamins A, C and K. They also contain antioxidants, which are immune-boosting components that can help keep the body’s cells healthy. Traditional sauces are run-of-the-mill, but chutney can be a tantalizing new option. Chutney originated in India and is a cooked sauce with a unique flavor profile of sweet, savory, and spicy, with a touch of bitterness. Make plenty and spread it on a post-holiday grilled turkey and Swiss sandwich. Yum. Get the recipe here: Cranberry-Apple Chutney | Hy-Vee
Cranberry-Apple Chutney (Serves 16). This brightly colored, robust condiment is sweet, savory, spicy and bitter. Spoon it on a sandwich made with holiday leftovers.
All you need:
1 Tbsp. Hy-Vee canola oil
¼ c. chopped white onion
2 tsp. grated fresh ginger
2 clove(s) garlic, minced
¼ tsp. Hy-Vee salt
¼ tsp. Hy-Vee crushed red pepper
3 c. fresh or frozen cranberries
1 tart baking apple, peeled and finely chopped, such as Granny Smith
1 sweet-eating apple, peeled and finely chopped, such as Jazz
6 Tbsp. packed Hy-Vee brown sugar (or sugar substitute)
3 Tbsp. Hy-Vee apple cider vinegar
All you do:
1. Heat oil in a large saucepan over medium-high heat. Add onion, ginger, garlic, salt, and red pepper. Cook and stir for two minutes, or until the onion has softened.
2. Stir in cranberries, apples, brown sugar (or substitute) and vinegar. Bring to boiling; reduce heat. Simmer, uncovered, for 20 minutes or until cranberries pop and chutney thickens. Cool to room temperature. Cover and refrigerate for up to three days.
Nutrition facts per serving: 50 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 40 mg sodium, 11 g total carbohydrates, 1 g dietary fiber, 8 g total sugars, 0 g protein
Daily Values: Vitamin C: 6%, Iron: 0%, Calcium: 0%,
Recipe source: Cranberry-Apple Chutney | Hy-Vee
OLIPOP Cran-Apple Fizz
Bubbly Beverages with Cranberry and a Health Twist
Is it possible to imbibe and thrive during the holidays? Traditional holiday drinks can be packed with sugar and calories, but new health-halo beverages such as OLIPOP can elevate them to a new level.
With an excellent source of fiber and only 2-5 grams of sugar, this functional beverage is a healthy alternative to soft drinks. Ingredients include plant-based fiber, prebiotics and other botanical ingredients. Make a Cran-Apple Fizz by mixing ½ can of OLIPOP (Crisp Apple flavor) with ¼ c. cranberry juice. Garnish with a few fresh cranberries and enjoy!
Ruthie Chipps, MS, RDN, Hy-Vee Dietitian. Host of NBC-TV “Harvest of the Month” CLICK TO VIEW ON NBC-TV
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI.
La Crosse County in Wisconsin also has a comprehensive Harvest of the Month and Farm to School program. More info. here:
Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a regular guest on WKBT (CBS)’s “Foodie Friday.” Ruthie is a contributor to JacksonInAction blog. To learn more about Ruth and the Dietitian Services offered at Hy-Vee La Crosse and Winona click here: Hy-Vee Dietitians Bios
The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the sponsored support of OLIPOP.