Interestingly, there’s a “berry” good way to treat UTIs…Cranberries. 

Cranberries contain polyphenols and the flavonoid, proanthocyanidin (PAC) that provide potential health benefits. The unusual A-type structure of the cranberry PAC appears to be responsible for the anti-adhesive properties not found in other PAC-containing fruits and vegetables.¹ The PACs in cranberries help prevent the adhesion of certain harmful bacteria, including E. coli, associated with urinary tract infections (UTIs).^2,3 They may also help to inhibit the bacteria associated with gum disease and stomach ulcers.^4-7

Over 50 years of research shows that cranberries are associated with reduced risk of UTIs, a painful condition that afflicts some 11 million American women each year and costs over $1.6 billion dollars annually to treat.⁸ 

The PACs found in cranberries inhibit the fimbrial adhesion of bacteria, including E. coli, to the urinary tract epithelium and therefore the subsequent reproduction required for infection.^9-11 It is these anti-adhesion powers that appear to prevent UTIs rather than the acidification of the urine as was previously hypothesized.^9-11

The serving size needed to offset an infection is modest.  Recent reports show that one 8 oz. serving of cranberry juice cocktail prevented E. coli from adhering to the bladder cells in a group of volunteers. Additional findings published by Howell and Foxman reported that not only are cranberry PACs able to inhibit the adhesion of antibiotic susceptible bacteria, but resistant strains as well.¹² The authors also state that the anti-adhesion effect can last up to 10 hours after consumption, suggesting that two servings of cranberry juice cocktail a day, consumed at appropriate intervals, can exert their protective effect for nearly the entire day.  Cranberry juice consumption may also play a role in helping to reduce recurrent UTIs and is an area under investigation. ^13,14

So, being the friend that I am I invited one of my girlfriends over for a sampling of ways to add in cranberries into her diet!  Take a peak:

From a sweet addition of dried cranberries to our salad & a refreshing way to sip on an alcohol-free cocktail…

Cranberry & Candied Pecan Salad

Prep time: 5 minutes                        Serves 2

Ingredients:

• 4 cups baby lettuce greens
• ½ cup dried sweetened cranberries
• ½ cup candied pecans
• 2 Tbsp goat cheese
• 3 Tbsp Lite Raspberry Vinaigrette

Directions:

1. Place greens in a large bowl, top with cranberries, pecans, and crumbled goat cheese. Next, drizzle over the dressing and toss with tongs.  Plate the salads on two separate plates and serve immediately.

Blood Orange & Cranberry Spritzers

Prep time: 3 minutes                        Serves 2

Ingredients:

• 12 oz 100% cranberry juice or juice cocktail
• 12 oz Blood Orange Sparkling Water
• 1 small orange

Directions:

1. Place 6 oz each of cranberry juice into two cups.  Next, top with sparkling water and stir the juices.  Thinly slice the small orange and equally divide amongst the two glasses.  Stir and serve!

This is a sponsored blog post from the Cranberry Institute; however, the information provided is of my selection and I developed the recipes provided!  I’m always excited to partner with whole foods!

For more information on the history and health benefits of the crimson cranberry, visit the Cranberry Institute at www.CranberryInstitute.org and for easy-to-follow recipes and cranberry facts, visit www.USCranberries.com.

 REFERENCES

1. Howell AB, Reed J, Krueger C, Winterbottom R, Leahy M. A-type cranberry proanthocyanidins and uropathogenic bacterial anti-adhesion activity.  Phytochemistry 2005; 66 (18): 2281-2291.

2. Howell A. Cranberry Proanthocyanidins and the Maintenance of Urinary Tract Health. Crit Rev Food Sci Nutr 2002; 42(S): 273-278.Just Wendy Jo

However, tonight I couldn’t resist sharing this simple Swiss Chard Gratin recipe. Swiss chard is currently taking up a significant amount of my garden, so I’ve been inspired to whip up some exciting new recipes.  First, in place of spinach in my green smoothies I’m now using swiss chard…it’s quite mild in flavor and gorgeous in color–nope, you can’t taste it. I’ve added it to omelets, tossed it into salads, and tonight I made the gratin.  If you don’t grow it or can’t find this gorgeous stalk please feel free to use any ol’ green you have on hand (kale, spinach, or a combination of all!)

Swiss Chard Gratin

• 1 Tbsp olive oil
• 1/2 medium onion, thinly sliced
• 4 cloves garlic, chopped
• 4 slices bacon, chopped
• Salt & Pepper to taste
• 8 cups swiss chard (or any ol’ green)–separate stems from leaves
• 2 cups bread crumbs (you can use any kind you like!)
• 8 oz goat cheese (cream cheese works fine, too)
• 1 cup half & half or milk
• 4 oz mozzarella cheese, shredded (this is all I had on hand or I would’ve used parmesan)

Directions

1. Preheat oven to 400 degrees.
2. In a heavy skillet (I use my cast iron), heat olive oil over medium high heat.  Add in onions and sauté for 4 minutes.  Lower heat to medium then sauté garlic and bacon strips in with the onions until the bacon crisps up.  Next, add in the stems from the chard and sauté for 2 minutes. Add in the greens and sauté until slightly wilted.  Remove from the pan and dump into an 8×8 baking pan.
3. In the same skillet melt the goat cheese over medium heat, stirring constantly.  Stir in the half & half until saucy, then add in the mozzarella cheese and stir until melted.
4. Pour the cheese sauce over the greens then top with bread crumbs.
5. Bake for 30 minutes.

Just Wendy Jo

13 Health Tips for 2013

Thanks again to EatRight.org for creating and sharing these informative tipsheets!Just Wendy Jo

Recipes:
FISH TACOS ala Wendy Jo

Sponsored by Mazola Corn Oil
Ingredients:
-Any firm, white fish (cod, halibut, catfish)
-1 cup wheat pastry flour or all purpose flour
-1 tsp cumin
-1 tsp chili powder
-1 lime, zested (slice remaining for squeezing)
-1 tsp baking powder
-1 beer, may not use all
-1 cup panko bread crumbs
-1/4 cup Mazola corn oil
-Corn tortillas
-Cabbage
-Cilantro
-Onions
-1/2 cup Greek yogurt
-1 Tbsp Sricha or hot sauce
-1 lime, zested
-1/4 tsp cumin
Directions:
1. Slice fish 1/2 inch slices
2. Mix dry ingredients (flour through baking powder), add beer slowly and stir until batter consistency
3. Heat skillet with Mazola corn oil
4. Dip fish into batter then into panko bread crumbs, shake off excess. Then cook in oil for 4-6 minutes (minutes on each side)
5. Mix together Greek yogurt, sricha, lime zest, and cumin for White Sauce
6. Heat corn tortillas and assemble tacos: tortilla, fish, cabbage, cilantro, onion, top with white sauce and a squeeze of lime!

Southwestern Sauteed Carrots
Sponsored by Libby’s
Ingredients:
1 tsp Oil
1 can Gourmet Baby Carrots, drained
1/4 cup Cilantro, chopped
1 lime, zested and juiced

Vegan Avocado Chocolate Cake

Ingredients:

3 cups all purpose flour
1/3 cup unsweetened cocoa powder
½ tsp salt
2 tsp baking soda
2 cups granulated sugar
¼ cup Mazola Corn Oil
½ cup soft avocado, 1 medium avocado
2 cups water
2 tsp vanilla extract
*makes to 8 or 9-inch rounds

Directions:

1. Grease & flour two 8 or 9-inch rounds
2. Preheat oven to 350 degrees F
3. Sift all the dry ingredients in a bowl, except sugar
4. Mix all wet ingredients in a bowl, including the avocado mashed
5. Add sugar to the wet ingredients mix and stir
6. Mix wet and dry ingredients, beat with a whisk until smooth
7. Pour batter into the two rounds
8. Bake for 30-40 minutes
9. Let cake cool in pans for 15 minutes before removing
10. Completely cool before frosting

California Avocado Cream Cheese Frosting (adapted recipe)

• 8 oz. Cream cheese, softened
• 3 Tbsp butter, softened
• 1 Avocado, peeled, pitted, pureed/mashed
• 13 oz.powdered sugar
• 1 tsp pure vanilla extract

Frosting:

California Avocado Cream Cheese Frosting Preparation
Beat together the cream cheese and butter until fluffy. Beat in the pureed avocado.
Beat in the powdered sugar, sour cream and vanilla. Refrigerate.
Shelf life of the frosting is 3 days.

Thrilled to have stayed a bit longer on set today with Roman, Ray, and Paul for the opinion section.  If you were able to tune in what were your thoughts on today’s posed questions?

And who’s making any of these recipes for Easter or Passover?  Yum!Just Wendy Jo

Smart Snacking for Adults and TeensJust Wendy Jo

Shop Smart – Get the Facts on Food LabelsJust Wendy Jo

Power Up with BreakfastJust Wendy Jo

Healthy Eating on the RunJust Wendy Jo

Everyday Eating for a Healthier You

 Just Wendy Jo

Eating Right for Older Adults

 Just Wendy Jo