Cranberries have a unique flavor making them a favorite for many meals or even just to snack on. Packed with dense antioxidants and fiber, cranberries are one of Nature’s medicinal foods. In fact cranberries have a higher content of antioxidants than many other fruits and berries. And with a low sugar ratio (only four grams of natural sugar per cup) cranberries are an ideal antioxidant.

Cranberries Have Many Health Benefits

While cranberry juice is well known to support women’s health, there are many other benefits of cranberries that make them an ideal food. Do you know the major health benefit reasons to include cranberries in your diet?

Prevents UTI Infections

The first benefit of cranberries, or rather cranberry juice, is preventing urinary tract infections (UTIs). Cranberries are loaded with an antioxidant called proanthocyanidins, or PACs for short. These PACs help reduce the chances of developing a UTI by keeping bacteria from sticking to the walls of the urinary tract. Because women are more prone to UTIs the cranberry is a friend to women’s health.

Improves Digestion

The fiber content found in cranberries is great for overall digestive health. One cup of cranberries has about 4.6 grams of fiber which is 16% of the recommended daily amount of fiber. Not only does the fiber help you stay fuller for longer, but it also keeps you regular and prevents big swings in your blood sugar. This may reduce the risk of stomach ulcers and some cancers.

Reduces Bad Cholesterol

Cranberries are rich in anthocyanins (an antioxidant), which have protective cardiovascular effects that can lower high levels of LDL, or “bad” cholesterol and raises the HDL or “good” cholesterol which is beneficial to heart health. Studies have shown that dried cranberries contain more phenol antioxidants than any of the other commonly consumed fruits like raisins, plums, or apricots.

Supports Anti-Aging

The high levels of antioxidants in cranberries help flush out the endocrine system of free radicals that contribute to the aging process. With these free radicals removed your skin can look younger with prolonged improvement of the internal organ functions.

Eat Cranberries All Year Long, Not Just During the Holidays!

Cranberries have been part of my family’s traditional holiday celebrations all my life. But over the years I’ve started incorporating cranberries in foods I eat all year long. Whether in sauces, salads, casseroles, desserts, drinks, snack mix, or toppings, eat more cranberries to live well with zest. Let me know your favorite ways to enjoy cranberries.

Enjoy and Live Well with Zest

Bev xo

Written by Bev Hope

Reviewed by Board Certified MD

The post Cranberries: Nature’s Potent Antioxidant Food appeared first on Well with Zest.

This Anti-Inflammatory Thai Pumpkin Soup recipe is always a family pleaser and potluck winner!  It is amazingly flavorful with the perfect combination of spiciness and creamy smooth texture. It’s packed with nutrient dense vitamins, minerals, fiber and antioxidants that help keep you and your loved ones healthy on the inside and outside.

I received a Vitamix for my birthday a few years ago.  My birthday is in October and it was pumpkin season, so the first thing I experimented with was making pumpkin soup. With pumpkins in season, I prepared Thai Pumpkin Soup from the Vitamix Cookbook with fresh, organic authentic ingredients from a local farm. It was such a hit that it became a seasonal tradition I’ve been making for my family and friends ever since. Not only have I used the freshest organic ingredients, I’ve also adapted it to make it even more an anti-inflammatory powerhouse soup! It’s pure deliciousness from pure superfoods.

Fresh Organic Pumpkin 

First, I make it with fresh organic pumpkins to maximize the taste and health benefits. Pumpkins are a rich source of Vitamin A and C which help fight free radicals and boost your immune system. Pumpkins get their bright orange color from the high amount of Beta carotene which has antioxidant and anti-inflammatory properties. Carotenoids assist in staving off free radicals in the body and help in preventing premature aging, cardiovascular disease and infections.

Spices Ginger, Turmeric, and Garlic

Then I add extra zest and health benefits with spices that have well-known medicinal properties. Spices like ginger and turmeric both help ease inflammation. Turmeric is known to be a powerful anti-inflammatory when taken as a supplement, and when ingested in food, it really spices up the flavor. Garlic contains anti-oxidants that protect against cell damage, helps prevent infection and helps support a healthy immune system.

Chicken Bone Broth and Coconut Milk 

For the base, I use chicken bone broth, which also helps ease inflammation in the gut and soothe the gut lining. Coconut milk and cream makes this soup creamy and smooth and brings health benefits too. Coconut milk which is high in Vitamins C and E, and rich in antioxidants also aids in the reduction of inflammation. It is rich in electrolytes such as potassium and magnesium and helps support a healthy immune system.

Zesty and Healthy Crowd Pleaser 

It’s the perfect soup for living well with zest! Combining nutrient dense fresh pumpkin, nourishing chicken bone broth, plus anti-inflammatory coconut milk, ginger and turmeric, this soup is the perfect way to delight your family and friends and help them stay healthy inside and out. It’s not only zesty, it’s healthy

I always love sharing, enjoying good food together and seeing my crockpot empty sooner than later.  Even more rewarding is sharing delicious food that helps people live well with zest! I hope you try it and share it with your family and friends. Let me know what you think?

Grace Notes

I am inspired by Linus in It’s the Great Pumpkin, Charlie Brown, one of my favorite childhood holiday movies, adapted from Waiting for the Great Pumpkin by Charles M. Schulz. I have never stop believing in the power of the Great Pumpkin. But now we have the data to know the power of the Great Pumpkin!

Enjoy and live Well with Zest!

Bev xo

Written by Bev Hope

Thai Roasted Pumpkin Soup

• Author: Bev Hope
• Prep Time: 30 minutes
• Cook Time: 60 minutes
• Total Time: 1 hour 30 minutes
• Yield: 8 servings
• Category: Soup
• Cuisine: American

Ingredients

• 2 Tablespoons olive oil
• 1 cup chopped onion
• 1 Tablespoon organic tomato paste
• 2 1/2 cups of roasted, mashed organic pumpkin
• 2 Tablespoons chopped fresh ginger root
• 1 Tablespoons chopped fresh turmeric root
• 2 garlic cloves, peeled and chopped
• 3 cups of organic chicken bone broth
• 3/4 cup organic coconut cream
• 3/4 cup organic coconut milk
• 1 Tablespoon chopped green chilies
• 1 Tablespoon lemon juice
• Fresh ground sea salt and black pepper corns

Instructions

1. Slice 2 small pumpkins in quarters, scoop out seeds. Rub with olive oil and sprinkle ground sea salt and black pepper. Back at 425 for 50 – 60 minutes until tender. Scoop out pulp.
2. Sauté onion in olive oil until soft and tender. Add tomato paste, pumpkin, ginger, turmeric garlic, broth, coconut cream, and coconut milk. Combine until heated through.
3. Place mixture into Vitamix or food processor. Add chilies and lemon juice and secure lid.
4. Select variable 1.
5. Switch Vitamix to Start and slowly increase speed to variable 10.
6. Blend for 45 to 60 seconds or until smooth. Season to taste with salt and pepper.For extra flavor garnish soup with chopped toasted peanuts and fresh chopped organic cilantro.

Notes

Add-Ins

For an authentic dash of extra flavor, garnish with cilantro, chopped peanuts and sour cream.

Tips

Double the recipe for a holiday party or pot luck dinner. Save time by roasting the pumpkins the night before. Avoid substituting canned pumpkin to experience full anti-inflammatory health benefits, but canned pumpkin will work if pressed for time.

Nutrition

• Serving Size: Per 1 Cup (240ml)
• Calories: 216
• Sodium: 375 mg
• Fat: 13 g
• Saturated Fat: 9 g
• Carbohydrates: 24 g
• Fiber: 3 g
• Protein: 2 g
• Cholesterol: 0 mg

Keywords: Paleo, Whole30, Keto, Anti-Inflammatory, Pumpkin, Soup, Thai, Vitamix, Potluck, Crockpot, Holidays

The post Thai Roasted Pumpkin Anti-Inflammatory Soup appeared first on Well with Zest.