Raw Cranberry Orange Salad Dressing
Raw Cranberry Orange Salad Dressing
Cranberries aren’t just for Christmas anymore. There is something about these winter fruits; cranberries and oranges that create a party on my tongue! I LOVE Cranberry Orange muffins at Christmas but alas, they must remain treats. So I thought, how could I get this same flavor in a healthy veggie salad? Raw Cranberry Orange Salad Dressing.
I found the answer on Happy Raw Kitchen and just made a few tweaks to reduce the sugar content and add a bit more ZING! http://thehappyrawkitchen.blogspot.com/2009/12/berry-festive-wreath-salad.html Most Raw Cranberry dressings use a TON of sugar (2-4 grams per serving) but this one only has 1.17 grams (notice it is one-point-17 grams) per Tablespoon. Yay!
How to use Raw Cranberry Orange Dressing
This is incredible with a Kale salad, add some more raw cranberries, oranges, walnuts and a tablespoon or two of feta for an incredible alkaline meal. You could also add some of your leftover holiday turkey, or pick up a few chunks of Boar’s Head Roasted Turkey (I use Boar’s head because they don’t use MSG and it is gluten free and tastes great). When I want to add turkey to a salad I purchase a quarter pound chunk and cut it into bite-sized pieces. Toss it all in this amazing Raw Cranberry Orange Salad Dressing.
Why use raw cranberries instead of dried?
SUGAR! Sugar is the devil! 4 Tablespoons (1/4) cup of the popular brand of dried cranberries has 29 grams that is TWENTY NINE GRAMS of sugar (over 7 teaspoons of sugar) and 33 grams of carbs. If you are trying to keep your sugar under 40 grams and eat low carb you are already toast!
|Cranberry 1/4 cup||Sugar||Carbs||Calories|
|Dried||29 grams||33 grams||130|
Of course, raw cranberries are tart and take some getting used to if you were going to throw back a handful like you do the dried version…but the difference is enough to create some significant fat loss and you’ll love the sweet and sour effect with the oranges.
Only Buy Organic Cranberries
Cranberries are liberally doused with pesticides and herbicides so you will definitely want only organic, regardless of which type of cranberry you choose. Check the grocers freezer or Whole Foods or another health food grocery store. You can also get them on line from Azure Standard here:
Azure Standard Organic Frozen Cranberries
Dried Cranberries have reduced antioxidant qualities, however frozen and fresh are antioxidant powerhouses with over 2 dozen different identifiable antioxidants.
Cranberries and Oranges Compliment Each Other Nutritionally
Cranberries are high in antioxidants – doing a great job of protecting and repairing every part of your body at the cellular level
- Synergy! Cranberries create an antioxidant synergy, meaning they actually increase the overall antioxidant activity, giving other antioxidants a boost.
- Combining with oranges, another high antioxidant food, synergistically increase the repair/protect function of the phytonutrients in the orange.
- UTI? Cranberries keep bacteria from adhering to the walls of your urninary tract. Oranges are high in vitamin C, giving your body what it needs to fight infection.
- Other Benefits: Cranberries and Oranges are high in fiber and help with digestion, lower “bad” cholesterol (LDL), increase good cholesterol (HDL) and balance triglycerides.
- They also increase the beneficial Type B LDL cholesterol and decrease the Type A non -beneficial LDL cholesterol.
- Cranberries are high in Vitamin C, Vitamin E and Manganese, a mineral which helps to support overall detoxification with Super Oxide Dismutase (aka SOD).
- Oranges are high in Vitamin C, Potassium and calcium, also helping to improve your cardiac system function, lower cholesterol and stabilize heart rhythm.
Be sure and include the Orange Zest
Orange peel also contains considerable amounts ofcalcium, copper, magnesium, vitamin A, folate and other B vitamins and dietary fiber. They have an intense orange and bitter flavor, but the latter is often a clue that a food is healthy; the bitter taste is the result of the many flavonoids that orange peels contain.
A good microplane will make zesting the orange quick and easy, just watch those knuckles and fingertips…they really don’t add any health benefit, he he, except when they stay on your body – not so much in your salad dressing. 🙂
What’s a Microplane?
A Microplane is a VERY sharp small handheld grater for testing citrus fruits and grating hard cheeses like parmesan reggiano.
This is the one I use
Get one today from Amazon. (affiliate link)
This looks like a cool one…save your knuckles!
Get it on Amazon (affiliate link)
Make a Raw Cranberry Orange Dinner Salad
Use your favorite leafy greens, some other brightly colored antioxidants such as colored peppers and red onion. Toss on some toasted walnuts, a beet if you like and some roasted butternut squash. Toss all in this yummy dressing. Remember to measure your dressing, 1-2 Tablespoons per large salad is all you need if you toss it well…or you can always use the “dip your fork in the dressing” method.
Sprinkle with Red Pepper Flakes for a bit more zing.
About Your Olive Oil….
If you use a good high quality, high polyphenol count olive oil you will greatly increase the repair/protect antioxidant and anti-inflammatory properties of this food. Read the full article, How To Pick Olive Oil.
Although there are many grades and definitions, we would like to emphasize only a few points that we think are most relevant to you as a consumer. The most important factor is to understand how the oil was obtained from the olive. Virgin olive oil is obtained from the olive only, using solely mechanical or other physical means, in conditions, particularly thermal conditions, which do not alter the oil in any way. It is pure fruit juice, so to speak. It also meets a set of chemical standards.
Refined olive oil is obtained by treating low quality or defective virgin olive oil with the use of charcoal and other chemical and physical filters. An obsolete equivalent is “pure olive oil”. Note that no solvents are used in the refining process.
Though it may be confusing, you should be aware that the term olive oil, when used alone, refers to a blend of refined olive oil and virgin olive oil.
Seriously, damaged oils and fats are a huge health hazard so find a good source for a high quality olive oil and only buy small bottles at a time.
If you like Cranberries, check out some other great Cranberry recipes on my site!
Cranberry Pecan Quinoa Stuffing (or a pilaf)
Raw Cranberry Orange Dressing
- 1 cup fresh (or frozen) cranberries not dried
- Zest of one orange
- 3 Tablespoons high quality olive oil
- 1 Tablespoon extra virgin unrefined coconut oil melted
- 2 Tablespoons Raw unfiltered apple cider vinegar Braggs
- 2 Tablespoons 100% Organic Maple Syrup
- 1/2 teaspoon cinnamon optional
- 1 sprig of fresh thyme optional
- Dash of Pink Himalayan or Celtic Sea Salt
- liquid Stevia add a few drops if you want it sweeter
- Grate zest from one orange, set zest aside and put orange in blender.
- Peel 2nd orange, add to blender.
- Add all ingredients to blender, except olive oil and fresh thyme sprig and orange zest. Blend well, until orange is pureed.
- Mix melted coconut oil and olive oil together and slowly add to blended fruit mixture, 1-2 pulse on blender until well blended.
- Add orange zest, pulse 1-2 times.
- Store in glass container, add 1 sprig of fresh thyme to dressing
- Store in refrigerator up to 7 days. Best if served at room temperature.