Looking for a low-calorie snack that's both nutritious and delicious? Look no further than 1 package (21 g) Cranberries & Raisins, which contains only 70 calories per serving. These little gems pack a serious punch when it comes to health benefits!

Cranberries and raisins are both rich in antioxidants, which can help to protect your cells from damage caused by free radicals. Cranberries are also a natural source of vitamin C, while raisins contain iron, which is essential for red blood cell production. And because they're a natural source of sugar, they're a great way to satisfy your sweet tooth without resorting to junk food.

In this article, we'll explore some practical tips and strategies for incorporating cranberries and raisins into your diet, from healthy snacking and trail mix to baking and breakfast ideas.

Calorie Content of Cranberries & Raisins

As mentioned earlier, 1 package (21 g) of cranberries and raisins contains only 70 calories. This makes them a great snack option for people who are watching their caloric intake, whether for weight loss or maintenance purposes. To put this into perspective, a single serving of potato chips contains around 150-200 calories, while a chocolate or granola bar can easily top 200-300 calories. So, by choosing cranberries and raisins as your go-to snack, you can save yourself a significant number of calories without sacrificing taste or nutrition. Of course, it's still important to keep an eye on portion sizes and total calorie intake throughout the day. But by making small swaps like this, you can make a big difference over time.

Benefits of Cranberries & Raisins

In addition to being low in calories, cranberries and raisins offer a host of other health benefits. For starters, as mentioned earlier, they're both rich in antioxidants, which can help to protect your cells from damage and reduce your risk of chronic diseases like cancer and heart disease. Cranberries are also well known for their potential to prevent and treat urinary tract infections, thanks to compounds called proanthocyanidins (PACs). These PACs help to prevent bacteria from attaching to the walls of the bladder and urinary tract, making it harder for infections to take hold. Raisins, meanwhile, are a great source of dietary fiber, which can help to regulate digestion and promote feelings of fullness. And because they're naturally sweet, they can help to satisfy sugar cravings without causing a rapid blood sugar spike.

Healthy Snacking with Cranberries & Raisins

One of the easiest ways to incorporate cranberries and raisins into your diet is to simply eat them as a snack on their own. But to make this even healthier, try pairing them with some other nutritious foods, such as nuts or seeds. This will provide a more balanced macronutrient profile (with protein, healthy fats, and carbohydrates), as well as additional vitamins, minerals, and fiber. Some great options include almonds, walnuts, pumpkin seeds, sunflower seeds, and roasted chickpeas. You can also try mixing cranberries and raisins with some plain Greek yogurt or cottage cheese for a protein-packed snack. Add some cinnamon or nutmeg for extra flavor, or drizzle with a touch of honey or maple syrup if you need a little extra sweetness.

Cranberries & Raisins as a Topping

Another way to enjoy the flavor and health benefits of cranberries and raisins is to use them as a topping for other foods. For example, you can sprinkle them on top of oatmeal or yogurt in the morning, or use them as a garnish for salads or roasted vegetables. This not only adds extra flavor and texture to these dishes, but also boosts their nutritional value. In the case of oats or yogurt, the added fiber and protein from the cranberries and raisins can help to make these breakfast options more filling and satisfying. You can also try using cranberries and raisins as a topping for baked goods like muffins or scones, either mixed into the batter or as a sprinkle on top. This can add a touch of sweetness and tartness to these treats, without adding too many calories or refined sugars.

Cranberries & Raisins for Baking

Speaking of baked goods, cranberries and raisins can be a delicious and nutritious addition to many recipes. In addition to the muffins and scones mentioned earlier, you can also try adding them to cookies, breads, or even savory dishes like roasted chicken or pork. When using dried fruit in baking, it's important to keep in mind that they can be quite sweet and add additional sugar to the recipe. To balance this out, you may want to reduce the amount of sugar or honey called for in the recipe, or add some tart ingredients like lemon juice or zest. You can also experiment with different spices and herbs to complement the flavor of the cranberries and raisins. Cinnamon, ginger, and nutmeg all pair well with these fruits and can add a warm, cozy flavor to your baked goods.

Cranberries & Raisins for Trail Mix

Trail mix is a classic snack option for hikers and outdoor enthusiasts, as it's portable, easy to pack, and provides a quick source of energy. And cranberries and raisins are a great addition to any trail mix recipe, as they're both lightweight and shelf-stable. In addition to the cranberries and raisins, you can add other dried fruits like apricots, cherries, or figs, as well as nuts, seeds, and even some dark chocolate chips for a touch of sweetness. Just be mindful of portion sizes, as trail mix can quickly add up in calories if you're not careful. You can also try making your own granola bars or energy balls with a base of oats, nuts, and seeds, and adding cranberries and raisins for extra flavor and texture. These make for a great pre- or post-workout snack, or a healthy snack option on the go.

Cranberries & Raisins as a Breakfast Addition

In addition to using cranberries and raisins as a topping for oatmeal or yogurt, you can also use them as an ingredient in other breakfast dishes. For example, you can mix them into pancake or waffle batter for a fruity twist, or add them to a breakfast smoothie for extra nutrients. If you're more of a savory breakfast person, you can also try adding dried cranberries and raisins to your eggs or breakfast burrito, or even scattering them over avocado toast for a sweet and tangy kick. And if you're short on time in the morning, you can simply grab a handful of cranberries and raisins on your way out the door for a quick and easy breakfast option that will keep you going until lunchtime.

Gluten-Free Cranberries & Raisins

For people following a gluten-free diet, cranberries and raisins can be a great snack option, as they're naturally free of gluten. However, it's important to read labels carefully when purchasing dried fruits, as some brands may add gluten-containing ingredients as a binding agent or preservative. To be safe, look for certified gluten-free brands or products that are labeled as such. You can also try making your own trail mix or baked goods using naturally gluten-free ingredients like buckwheat flour or almond flour, and adding cranberries and raisins for flavor and nutrition.

Low-Fat and Low-Carb Cranberries & Raisins

While cranberries and raisins do contain some natural sugars, they're still relatively low in both fat and carbohydrates. This makes them a great option for people following a low-fat or low-carb diet, or anyone looking to reduce their sugar intake. To further reduce the carb content, you can try using dried cranberries and raisins that have been sweetened with stevia or erythritol, two natural sweeteners that don't impact blood sugar levels. And if you're watching your fat intake, try sticking to the plain dried fruits, rather than those that have been coated in sugar or oil. This will help keep the calorie and fat content in check.

Portable and Convenient Snack with Cranberries & Raisins

One of the best things about cranberries and raisins is how portable and convenient they are as a snack. Whether you're on the go, at work, or traveling, you can easily pack a small bag or container of dried fruit to take with you. This makes them a great alternative to other snacks like chips, candy, or vending machine options, which may not be as easy to transport or as nutritious. To make things even easier, try portioning out your dried fruit into snack-size bags or containers at the beginning of the week, so you always have a healthy and tasty snack option at your fingertips. And don't forget to drink plenty of water throughout the day, as dried fruit can be quite chewy and may stick to your teeth!