Easy Cranberry Sauce

This is the easiest cranberry sauce recipe I know.  You open a couple of cans, chop some nuts, sprinkle some cinnamon and ta-da, you are done. This is best made the day before so the flavors can meld.

Ingredients:

• 1 can whole cranberry sauce
• 1 small can pineapple tidbits in juice (or 1/2 of a large can)
• 1 small can mandarin oranges in juice
• 1/2 cup walnuts chopped
• 1 teaspoon cinnamon

Directions:

1. Open your can of whole cranberry sauce and place in a large bowl. Break up the sauce with a fork.
2. Open and drain your pineapple tidbits and mandarin oranges. Add these to the cranberry sauce.
3. Add your chopped walnuts and cinnamon.
4. Stir and combine well.
5. Cover and refrigerate. The flavors improve with age, so try to do this 24 hours ahead.

My favorite post-Thanksgiving meal is a sandwich made with leftover turkey, a good dollop of cranberry sauce, shredded lettuce on a hearty bread slathered with Dijon mustard. It is messy, but oh, so good.

Have a great holiday.

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Product Review: SoDelicious Coconut Milk Yogurt

Since I’m a huge fan of Greek yogurt, I had to give this So Delicious Coconut Milk Yogurt a try. It’s dairy-, soy- and gluten-free, so it’s a great alternative for people who have food allergies.

First off, let’s see how it compares to some other yogurts out there:

Serving Size	6 oz.	6 oz.	6 oz.	6 oz.
Calories	130	130	100	120
Total Fat	4.5g	0 g	0 g	0 g
Saturated Fat	6 g	0 g	0 g	0 g
Cholesterol	0 mg	0 mg	0 mg	0 g
Sodium	130 mg	115 mg	65 mg	65 mg
Carbs	22 g	15 g	7 g	13 g
Sugars	7 g	24g	7 g	13 g
Protein	2 g	7 g	18 g	16 g

As you can see from the chart, it definitely has less protein and more fat than traditional cow’s milk yogurt. While it does not satisfy a large portion of the protein you require daily, it does contribute. As long as you’re getting other sources of protein from foods, don’t worry about the lower protein content.

 The fat intake is higher than cow’s milk yogurt; but the good news is that the saturated fat in coconut yogurt are from coconut’s naturally energizing, medium-chain fatty acids, which our bodies metabolize differently than other saturated fat in way that is beneficial for our bodies. Research studies indicate these MCFAs can help stabalize blood sugar, maintain a healthy body composition and strengthen the immune system.  Read more about the health benefits of naturally occuring saturated fatty acids in coconut here.

Coconut yogurt is also a great carbohydrate source (22 g per serving) and therefore would be a great mid-morning or mid-afternoon snack.  It’s high in certain vitamins and minerals; including Calcium, Vitamin A, Iron and Vitamin C.  It also has a whopping 9 grams of fiber per serving! (You need at least 25 g or more per day.)

 Overall, I think it’s a great addition to the diet of those who avoid dairy or are looking to cut down on the amount of dairy being consumed. Keep it in moderation and stick to a serving size to limit excess fat in the diet and to keep a balanced intake of macronutrients, including proteins and carbohydrate.

I tried out the plain version to avoid all of the added sugars to flavored yogurts (7 grams in the plain vs. 19 grams in the vanilla). I honestly enjoyed the taste, but some of you out there may need to doctor it up by adding fruit and/or natural sweeteners. If you aren’t a fan eating it on its own, it would be a great substitute in recipes which call for cream or milk.

I was really digging the texture. It has a thick consistency similar to that of Greek yogurt.

 If you can’t eat yogurt made form cow’s milk or soy milk, this is definitely something to try. Check it out at your local grocery store or natural health foods store. If they don’t carry it on the shelves, you can always request it be ordered!

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