I’ve recently teamed up with the Cranberry Institute, as a Cranberry Bog Blogger! The goal is to support and promote the science behind cranberries, as well as give people interesting facts, tips and nutritious recipes made with the North American cranberry.
As a Cranberry Bog Blogger, I’m sent quarterly research updates, cranberry tips and seasonal recipes, and cranberries!
For this Bog Blogger box, I was mailed a package of dried cranberries, Dijon mustard, sea salt, and cracked black pepper, and was encouraged to use my goodies to make this Cranberry Spinach Salad with Avocado. It came out fantastic!
But first, let’s learn about cranberries! Did you know…
- Scientists have shown that flavonoids give fruits, like cranberries, and vegetables most of their antioxidant properties and that a flavonoid-rich diet may reduce the risk of cardiovascular disease.
- Drinking 8–16 oz. of 27% original, low- or no-calorie cranberry juice cocktail each day is recommended to maintain urinary tract health and prevent urinary tract infections.
- Dried cranberries are a good source of fiber with 2.3 grams per 40 gram serving (10% of the Daily Value)!
- One-quarter cup of dried cranberries is equal to ½ cup of fruit, according to MyPlate.
Try adding the following to your favorite greens for a fresh summer salad worthy of any barbecue or picnic.
- Dried cranberries, garbanzo beans and carrots
- Dried cranberries, orange slices and chopped broccoli
- Dried cranberries, cucumbers and feta cheese
- Dried cranberries, green peppers and black beans
- Dried cranberries, black beans and corn kernels
- Dried cranberries, chopped pears and celery
The dressing is a tangy blend of dried cranberries, cranberry juice, white wine vinegar, and Dijon mustard. Serve with a slice of warm French baguette and you’ve got yourself a light summer dinner!
Here’s the recipe for this refreshing salad!
- 4 Tbsp. cranberry juice
- 2 Tbsp. dried cranberries
- 2 Tbsp. white wine vinegar or rice vinegar
- 2 tsp. Dijon mustard
- 6 Tbsp. canola oil
- Salt and pepper, to taste
- 3 1/3 cups fresh spinach leaves
- 1 small head of frisée lettuce
- 1 ripe avocado, peeled, pitted and sliced
- 1 small red onion, thinly sliced
- Place cranberry juice and dried cranberries in a small pot and bring to a boil. Remove from heat and allow to cool. Stir in vinegar and Dijon mustard. Gradually whisk in canola oil so the mixture becomes a dressing. Season with salt and pepper, to taste.
- Rinse spinach and frisée; spin dry. Remove thick stems and cut larger leaves into bite-size pieces. Add avocado and onion slices.
- Gently toss salad ingredients with the dressing and serve.
- If preparing in advance, sprinkle avocado slices with lemon juice to prevent discoloration. Mix the salad ingredients with the dressing just before serving to keep the leaves fresh and crisp.
Hi! I’m Emily, Registered Dietitian Nutritionist and self-taught intuitive chef. I firmly believe that cooking is the simplest and most important step we can take to improve our minds and bodies and build healthier communities. Join me and let’s bring food back to the kitchen!