Here’s a quick and easy 3 ingredient cranberry sauce recipe that will add a bit of zing and health to you all season, not only are cranberries full of health benefits, they are so versatile, you can eat them sweet or savoury.
A delicious side to go with all your festive mains, (Christmas dinner roast etc) dessert topping or filling and more. For best result, make ahead and store in the fridge to allow all the ingredients to come together.
This recipe is so simple to make and no matter how much I make, it always disappears so quickly, we love it that much! It is so better than the jarred sauces because you know exactly what’s in it! plus you have a choice of your favourite flavour.
I bought these cranberries on final reductions the ”whoopsie” aisle i.e. the yellow stickers for 7pence per bag ! This is a good example of making the best of seasonal produces, they are cheaper and tastier! I love bargains and definitely will do a first stop at the reduction aisle before moving to other aisles. Healthy eating for the whole family can sometimes be challenging financially. Finding a balance between your family’s health and budget is one to prioritise if you must all eat well (sustainability) .
There is a huge body of evidence that suggests eating seasonal fruits and vegetables can help save on food staples. First hand experience for me includes buying reduced food items and batch cooking (like I have just done). Sustainability is key when it comes to healthy eating, looking at long term , what is most practical for me and my family is always the first question.
I have 2 jars of cranberry sauce and a quarter plate from this recipe.
I have adapted this recipe to suite my dietary needs and that of my family, I try to reduce the amount of sugar we consume, so using sugar alternatives like organic coconut nectar or coconut sugar keeps everyone happy, it came highly recommended and I can confirm that it is worth a try. It gave this sauce a lovely touch of caramel which is so delicious! Feel free to use any sugar of choice.
The best part is that Cranberries have low glycemic index and are thus suitable for those on low carbohydrate diet. It is a no brainer! Frozen cranberries can be used as well, the first batch I made was with frozen cranberries and has no effect on taste at all.
Hope you enjoy it as much as we do.
100g coconut sugar
150 ml fresh orange juice
300g fresh cranberries
1/2 fresh orange zest
Pour orange juice in a pan , then add sugar and allow to boil (medium heat)
Tip in the fresh cranberries, top with a slice of orange zest , cover the pan and allow to simmer on low heat for about 5-8min
Take off the hob and allow to cool, this will thicken the sauce. Store in the refrigerator for up to a week or more.
This recipe for breakfast plantain-egg muffins is a delicious quick grab and go option for busy mornings. They are low calorie muffins with eggs, plantain bacon, diverse vegetables for maximum texture and flavour!
Eggs are smart breakfast choice
because they are not only healthy but so versatile, you can poach them,
scramble, fry, and make sauces with them. There are endless possibilities with
what you can do with eggs.
from a large family of seven my mum had a regular breakfast routine of Eggs
with plantain, PAP with AKARA (maize meal and fried black-eyed bean balls),
bread and eggs. a typical African breakfast (Nigerian). The switch between
these breakfast options meant that breakfast was always enjoyable and
satisfying. So, this usually will keep me going till lunch time. in a nutshell,
there’s no room for snacking as you are just so full! who can relate?
But practically, not many of us have time to whip up any of these breakfast options in the morning, plus the problem of picky eaters to deal with. (if you’ve got kids sure you can relate)
So, having a nice twist to the regular egg and plantain or egg recipes it’s exciting. this combination cooks like a real cake, my 4 years old calls it ” the healthy cupcake” bless!
It’s a cool way of getting the kids to eat more veggies, having said that, some kids are gifted with picking out not so hidden veggies like my 4 years old, while he loves these muffins, he will craftily pick out every piece of pepper or onions in it.
So, if you have one like mine I ‘ll advice to blend all the veggies with the plantain and egg and just bake directly. I like to release the fragrance from vegetables before adding them to baked dishes, so this is completely optional. (personal preference) But in practical, not many of us have time to
whip up any of these breakfast options in the morning, plus the problem of
picky eaters to deal with. (if you’ve got kids sure you can relate)
I thought having a nice twist to the regular egg and plantain or egg recipes
will be more exciting. this combination cooks like a real cake, my 4 years old
calls it ” the healthy cupcake” bless!
It’s a cool way of getting the kids to eat more veggies, having said that, some kids are gifted with picking out not so hidden veggies like my 4 years old, while he loves these muffins, he will craftily pick out every piece of pepper or onions in it. So, if you have one like mine I ‘ll advice to blend all the veggies with the plantain and egg and just bake directly. I like to release the fragrance from vegetables before adding them to baked dishes, so this is completely optional. (personal preference)
WHAT WILL YOU BENEFIT FROM THIS PLANTAIN- EGG MUFFINS??
Excellent source of protein: Eggs contain all of the essential amino acids, so they provide complete protein. protein helps builds and repair tissues within the body, and it’s needed to make hormones, enzymes and haemoglobin which are all essential for the body to function well. When protein-containing foods are digested, they’re broken down into individual amino acids. Then the body uses the amino acids to rebuild whatever specific protein it needs. Getting a regular daily supply of protein is critical because your body doesn’t store amino acids One hard-boiled egg has 6 grams of protein, which gives men 11 percent of their daily intake, while women get 14 percent. In a large egg, about 43 percent of the protein is found in the yolk. Even though that percentage will vary based on the size of the yolk.
You will be full for longer: protein is not easily broken down .it is converted to glucose slowly which means your body is not flooded with more glucose than it can cope with, this keeps your blood sugar level steady and in turn means that your energy level are kept steadier and that mid-morning energy crash can be held off. This is from my first-hand experience with diabetes, monitoring my blood sugar levels before and after each meal gave me a good idea of how certain food types impact our system
Excellent source of potassium:
plantains are like bananas if you are wondering what they are but are less sugary and starchier, but the good kind of starch (Resistant starch, look it up) potassium helps naturally resolve high blood pressure according to studies. here is a good link for more information
Good source of dietary fibre: These are mainly the parts of plant foods your body can’t digest or absorb. Unlike other food types like fats, proteins or carbohydrates which your body breaks down and absorbs fibre isn’t digested by your body. Instead, it passes through your stomach, small intestine and colon and help bulk your stool. so, if you have digestive problems, you’d want to eat more vegetables. they keep you full for longer too this means you are less likely to snack in between meals, this is a good tip for weight management. the fuller you are the less you eat and less extra body fat
Convenience: finally this breakfast muffin is a winner in terms of health, satiety and convenience. it is grab and go! make them ahead and fridge in airtight containers as shown below pair with fruit of choice and you’ll be on your way to your at least 5 a day servings of vegetables and fruits.
You can skip the plantain if you don’t have one, and just go with the eggs as shown in the pictures above, I made part plantain-egg mix and part egg and bacon . So, which ever way you swing you’ll be fine.
I have been playing around with oats lately, made a few spiced bundt oat cakes( will update soon, then came across fiona cairns star anise,clementine and almond cake, so thought it will be a good idea to add a festive touch to my recipe. So, I modified the recipe using rolled oats as I didn’t have almond flour at the time.
just 1 more sleep to christmas and being on night duty on the eve means some of our christmas meals would have to be prepped ahead. So I used what I had( oats) and it was gorgeous!!
The combination of clementine zest and dried mixed fruits in this cake is more like having a baked bowl of porridge topped with fruits, So, we can enjoy a slice of cake for breakfast this holiday without the guilt😄, plus it counts as 2 of your 5 a day.
The exotic flavour of star anise a lovely flower shaped spice permeates this moist cake beautifully. try this combination and experience a different kind of wonderful!!
FOR THE SYRUP
-100ml clementine juice( about 3 -clementines)
-50g coconut nectar
-6-8 star anise flowers
▶️Gently boil all ingredients until it becomes a syrup. then cover and allow to infuse at room temp to get the aniseed-orange burst.( make overnight or few hours before).
FOR THE CAKE
1–6-8 tbsps extra virgin olive oil
or 250g unsalted softened butter
2–8 honey dates or medjol
3–80g mixed fruits
4–Zest of 6 clementines and 1 lemon
5–300g lightly blended rolled oats
6–1/2 tsp baking powder
7–1tsp baking soda
8– 3 eggs ( optional)
9–4tbsps plain greek yoghurt
10–1 tsp allspice( optional)
1-Grease a bundt tin
Blend the olive oil, dates and zest together to a smooth paste. add eggs one at a time, then fold in the dry ingredients and mixed fruits.
2- Pour the batter into the tin level the surface and bake for 20mins or until a wooden stick inserted into the centre comes out clean.
3- Pop on a wire rack and prick holes all over the cake with a cocktail stick as soon as the cake is cooked and drizzle evenly with the syrup. allow to cool completely.