CRAN-VERY-TASTIC!

Berries! They may be very small, but they are terribly nutritious and oh-so delicious! Is it a good thing or a bad thing? Of course, it is a good thing!

Berries have been around for a long period of time and it is one of the fruits that can be paired with a lot of dishes, especially, in the dessert section. They can be featured as a main ingredient or as a side dish in a special recipe. They are often times consumed as juice or combined with pastry and bread products. One of the most popular and healthiest berries is the CRANBERY!

Cranberries are a healthful food because of their high nutrient and antioxidant properties. They are often referred to as a “super food”.  Half a cup of cranberries only contains 25 calories.

The nutrients in cranberries have been linked to a lower risk of urinary of tract infections, prevention of certain types of cancer, improved immune function, and decreased blood pressure. See nutrition facts below.

NUTRITION FACTS

Nutrients

Specific Amount

Calories

25

Carbohydrates

6.6 g

*sugar

2.35 g

Protein

0.25 g

Fats

0.07 g

Fiber

2 g

Vitamin A

35 IU

Vitamin B9 (Folate)

0.5 mcg

Vitamin C

7.7 mg

Vitamin E

0.72 mg

Vitamin K

2.75 mcg

Calcium

5 mg

Iron

0.12 mg

Magnesium

3.5 mg

Phosphorus

6 mg

Potassium

44 mg

Sodium

1 mg

Zinc

0.05mg

*Proanthocyanidins (PACs)

100mg

Table 1. Nutrient Contents of a one half cup or 55 grams of chopped cranberries

Cranberries also contain the B vitamins thiamin, riboflavin, niacin, and vitamin B6. They are a good source of vitamin C, fiber, and vitamin E.

 

Concocting a meal or snack? Enjoy this hearty and healthy recipe using Gardenia Wheat Cranberry Loaf.

 

Gardenia Salmon Fish Sandwich

INGREDIENTS

  • 6 slices Gardenia Wheat Cranberry Loaf
  • 1 can Mackerel in can (fillet)
  • 250 g Potato
  • 100 g Spring Onions
  • 1 tbsp Flour
  • 1 pc Eggs
  • 1/4 cup Calamansi Juice
  • 1 tbsp Ginger, grated
  • 1 tsp Salt
  • 1 tsp Pepper

PROCEDURES:

  • Boil the potato and mash. Drain the mackerel in a strainer; make sure all the excess liquid is drained.
  • Using a fork, slightly smash the mackerel into shredded pieces. Chop the spring onions.
  • Get a bowl; mix together mashed potato, mackerel, spring onions, flour, eggs, calamansi juice and ginger. Season with salt and pepper.
  • Pan fry (using canola or sunflower oil) until golden brown.
  • To assemble; get 2 slices of Gardenia Wheat Cranberry Loaf, layer the mackerel fish cake, tomato, sour cream/ yogurt, and lettuce top with another piece of wheat cranberry loaf.

REFERENCES:

Everything you need to know about Cranberries – https://www.medicalnewstoday.com/articles/269142.php


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