Cranberries aren’t just for Thanksgiving feasts. Here, we blend fresh cranberries in with steel cut oats and cook them up for a last taste of winter comfort food turn with the season to our Spring recipes.
by Tina Martini, The Medicine Chef
It’s a great time and this is a great recipe to get the kids into the kitchen. The night before, let them make the chia pudding and then, in the morning, they’ll find a creamy pudding “surprise,” as the chia seeds will have burst into full “bloom”. Here’s to your family’s health and to kids in the kitchen!
The night before…
- 1/4 cup Chia seeds
- 1 cup Milk of your choice (I’m using 1/2 cup Almond and 1/2 cup coconut)
- 2 tsps Sweetner of your choice (I like maple syrup or raw honey)
- 1/2 tsp Vanilla
- pinch of quality Salt (I’m using pink Himalayan)
Mix everything in a jar and chill overnight. You can vary this basic chia recipe to make a multitude of flavors. Just stick with this ratio of chia to liquid, then experiment with additions and variations to suit your taste. For example, use chocolate almond milk instead of plain. So good!
In the morning…
- 2 cups Water
- 2/3 cup Steel Cut Oats
- 1/3 cup fresh Cranberries
- 2 tsps Orange Zest
- 3/4 tsp ground Cinnamon
- pinch of Salt
- 2 Tbls fresh Orange Juice
- 2 tsps Honey or Coconut-Palm sugar
- 1 small can of Mandarin Oranges, drained
- 1/3 cup toasted Almonds
- Bring the water to a boil.
- Stir in the oats, cranberries, zest, cinnamon and salt while keeping a whisk moving.
- Cook as directed on the package. The cranberries will burst and the oats should be tender.
- Remove from heat, stir in two tablespoons of fresh orange juice and honey.
- Allow to rest 5 minutes as you get your parfait glasses, mandarin oranges, almonds and chia pudding in an assembly line.
- Starting with a spoonful of the cooked oats, layer alternating with chia pudding, a few mandarin orange segments, nuts and so on.
- Top with one orange segment and a sprinkle of toasted almonds.
- Serve immediately. You will have leftover chia pudding to incorporate in a smoothie or enjoy it on its own within three days.
Chia seeds reduce inflammation, contain essential amino acids and are a great source of omega-3 fatty acids. They act as a levening agent in gluten-free baking. (Please see our Herbed Foccacia recipe) You can also use bloomed chia seeds to sauté veggies, meats, and fish. They contain good fat that performs as well as any oil, without the additional calories. The ratio of omega-3 to omega-6 is in perfect balance in chia seeds. They are one of the best sources of plant protein, alleviate abdominal bloating and support probiotic growth in the gut. They eliminate oxidative stress on cardio-pulminary function, reverse insulin resistance, dyslipodemia (fatty blood) and aid the burning of visceral adipose tissue without exercise (belly fat.) Chia has proven in clinical trials to prevent and reverse type 2 diabetes. Your endurance during extra tough workouts is sustained for 90 minutes when you drink 8 ounces of a chia based drink one hour before you train. Chia is high in boron. This phytoestrogen calms and protects the hormone receptors. It is the essential mineral for strong bones, teeth and nails. Antifungal, chia assists with our toenail and foot health. Boron increases our uptake of calcium, manganese (the craving crusher mineral), magnesium and phosphorus. These minerals build bone and muscle mass. Wow! All that and more from this tiny #Farmacy.
Mandarin Oranges are a weapon against liver cancer. The little segments have thick white veins, containing limonene, which inhibits cancer cells from growing. Also high in beta cryptoxanthin, this phytonutrient helps the body clear hepatitis C. It also ensures smooth blood flow resulting in lower blood pressure. The Kentucky School of Medicine found that even canned Mandarins were amazingly high in these super-charged anti-oxidants. Mandarin juice is loaded with minerals to calm the nervous system during illness. Tangerines of all types are skin care from the inside out. Want to erase crow’s feet? Mandarins are at the top of the list in reversing environmental damage that shows up on our faces.
Cranberries are part of my three step anti-cancer protocol. Cranberries, blueberries and pomegranates all prevent bacteria from setting up shop in our bodies. If bacteria can’t take hold, it can’t cause illness. We eliminate the harmful bacteria through our urine, due to the high content of proanthocyanadins. These phtyos are found in all foods the color of blood, such as purple cabbage, eggplant and beets. The structure of the PAC’s in cranberries is different than most other berries, which is why it is particularly effective on the urinary tract and kidneys. These PAC’s simply will not allow bacteria to latch on. Breast, colon, lung and prostate cancers all begin to lose their destructive power when the person is given a diet high in cranberries. Whole cranberries, as used in this recipe, have the greatest effect on these cancers.
Steel cut oats are a great source of both kinds of fiber. They contain beta glucans, which have a profound effect on the blood sugar. Add the pancreatic calming cinnamon to the oats, as we have done in this recipe, and you are a ‘Balanced-Blood Sugar Warrior.” If you or a family member has existing heart disease or diabetes ( type 1 or 2) this is a must-have recipe in your #DelicousMedicine chest.
|by Chef Tina Martini, “The Medicine Chef” @MedicineChef | Facebook
Chef Martini is an experienced, well-versed television personality with a successful and proven track record. She holds a doctorate from Bastyr University in Naturopathy and a Nutrition degree from San Diego State University. She mixes cooking with nutrition, fitness and wellness!