Cranberries are as much a part of a traditional Thanksgiving feast as turkey. While there is no evidence that cranberries were served at the very first Thanksgiving, they were a part of the Native American diet and soon became a staple in the new colonists’ diet as well. “By the late eighteenth century an average midday colonial meal included cranberries in some form — mostly sauced,” stated Lynn Kerrigan on globalgourmet.com.

The round, red fruit is still an important part of the American diet today. Besides being added to toothsome muffins and breads, many people use the juice as a preventative for urinary tract problems, and there is some evidence of antioxidant qualities. The American Cranberry is grown mostly in Wisconsin, but it is also farmed in Massachusetts, and to a lesser extent in New Jersey, Oregon, and Washington.

For many, their expectation of cranberries as a side dish comes from the sauce or jelly in cans. While this is indeed easy, it isn’t what I expect. My mom took a gourmet cooking class in the mid 70s and completely changed our family’s feelings on the ruby sauce. Instead, each year a lovely, multi-flavored relish is presented on our thankful Thursday table.

The recipe my mom learned in that class is below, with a little added tip just from her.

CRANBERRY CHUTNEY
1    pound cranberries
1    c granulated sugar
½    c packed brown sugar
½    c golden raisins
1½   t ground cinnamon
½    t ground ginger
½    t ground cloves
¼    t ground allspice
1    c water
1    c chopped onion
1    c chopped cored pared baking apple
½    c chopped celery

Simmer cranberries, sugars, raisins, spices and 1 cup water uncovered in 1-quart saucepan over medium heat, stirring frequently, until juice is released from berries, about 15 minutes.  Reduce heat; stir in remaining ingredients. Simmer uncovered until thick, about 15 minutes.  Refrigerate covered up to 2 weeks.

One pound frozen cranberries can be substituted for fresh.

(I throw everything into the pot together and simmer until really thick. Sometimes that takes 30-45 minutes.)

When looking at diet, it’s easy to focus on the negatives – limit caffeine, avoid sugar, keep away from food sensitivities, but there is so much good to focus on.

Have you ever had one of those meals where you felt energized after you finished eating? That’s something healthy food can do. There’s no reason to feel lethargic and drained after eating when – with a few, healthy decisions – you can instead feel like you can conquer the world.

Fresh fruits and vegetables are important. More and more research shows just how important they can be. In fact, the USDA recommends that half of your plate be filled with fruits and vegetables at every meal.

According to a recent Harvard University Medical Center and Norwich Medical School study, eating citrus may reduce a woman’s risk of stroke. Antioxidants found in fresh produce fight inflammation. Nutritionist Marion Nestle has stated that fiber, which occurs only in plants, helps protect against obesity, heart disease, Type 2 diabetes and even some cancers. Yet, most Americans only consume half of the fiber they should each day. She goes on to say that people who eat plenty of vegetables, fruits, and whole grains develop less chronic disease.

Besides feeling better on the inside, fresh food can also help lighten your mood. Walking into a produce department is a feast for all of the senses. Let the wide variety of colors wash over you. Even the various, variegated greens can be a joy. Savor the sweet smells of the strawberries and mangoes, the earthy aroma of mushrooms, the green sharpness of garlic scapes, and the pungent zip of onions and garlic.

These are experiences everyone can enjoy, even with diet restrictions like gluten-intolerance or diabetes. Each of us should be eating more vegetables, no matter our diets, and choosing new varieties to try can be a culinary adventure.

Julia Child said, “Moderation. Small helpings. Sample a little bit of everything. These are the secrets of happiness and good health.” No matter what your diet restrictions may be, keep this in mind as you fashion your meals. Focus on healthy fruits and vegetables. Love your diet, no matter what. The abundance of tasty, wholesome food around you is a blessing that can bring you satisfaction, and hopefully make you feel really good, too.

*originally ran in the Northern Gold Country Parents’ Resource Guide

Pesticides – they’re everywhere. From the weed killer sprayed on lawns to the insecticides sprayed on conventional produce, the exposure can be extreme.

According to The Organic Center Critical Issue Report, “The average child in America is exposed to 10 to 13 pesticides daily in their food and drinking water.” Another study from The Environmental Working Group found that an average of 200 industrial chemicals and pollutants were found in the umbilical cord blood of 10 babies born in the U.S. in 2004, and a Mercer Island Children’s Study found that the urine and saliva of 21 school-age children tested positive for insecticide residues.

Though these studies are concerning, there are positive things that can be done. Both the Mercer Island and the Organic Center studies found that once children switched to an organic diet, within fewer than five days, no residue was detected. Dr. Alex Lu of the Mercer study found that, “the transformation is extremely rapid … Once you switch from conventional food to organic, the pesticides … in the urine disappear.”

There are many things you can do to benefit of your child’s diet. Even if you cannot afford to go entirely organic, there are some foods to make sure to avoid. The top ten conventional produce with the most pesticide residue is peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, and imported grapes.

Even though rinsing helps, it does not eliminate pesticides. Peeling is pretty effective, but then you lose nutrients found in the skin. To avoid as many pesticides as possible, eat a varied diet, rinse all produce, and buy organic when you can.

Remember – it’s never too late to change your eating habits. Even if you’ve only eaten conventional produce, don’t give up hope for a healthier diet. It’s an organic apple away.