**Fruits: A Health-Conscious Man’s Best Friend**
To remain energetic throughout the day, start your morning with a large helping of fresh fruits. Munch on dried fruits to satiate those 5 pm cravings, or pop in some luscious berries during late-night binge-watching sessions. Fitness experts suggest having your last meal before 7:30 pm.
Overnight fasting not only helps bring focus and mental clarity but also detoxifies the body, enhances digestion, and supports the immune system. However, one must be cautious about the challenges of periodic, intermittent, or religious fasts. During these fasting periods, the intake of beverages is crucial to keep oneself energized and refreshed.
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**Beverages to Keep You Refreshed**
Classics like chaas, nimbu paani, and coconut water are always treasured. However, cranberry-based drinks are quickly gaining popularity. Though cranberries are not native to India, their nutritious, tangy, and vibrant profile seems to top the charts with a burst of color and unique zest.
Mumbai-based nutritionist Siddhi Shah notes, “Cranberries are becoming a favored choice due to their rich flavor and health benefits.”
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**Origin of Cranberries**
Cranberries are not grown in India because the tropical climate is not conducive to their cultivation. They thrive in cooler regions such as North America and parts of Europe. In the United States, cranberries are mainly grown in Wisconsin, Massachusetts, New Jersey, Oregon, and Washington.
This fruit is cultivated predominantly by multi-generational family farms, with more than 1,100 small farms dedicated to growing these nutrition-packed crimson berries.
Tarique Herekar, Director of Food & Beverages at Novotel Pune Nagar Road, shares, “Fresh, dried, or frozen US cranberries, along with cranberry juice and cranberry sauce, are available year-round. They can be easily ordered online. We also use them in our cocktails.”
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**Health Benefits of Cranberries**
Cranberries offer numerous wellness benefits. They help prevent urinary tract infections, tooth cavities, and low blood pressure. They also inhibit the colonization of *H. pylori* in the stomach, fight common cold symptoms, and more.
Dr. Snehal Sisodia highlights other advantages: “Packed with antioxidants, cranberries prevent damage from free radicals and have anti-cancer properties. They also reduce LDL (bad cholesterol) levels, thereby enhancing heart health.”
Their tangy-sweet taste makes cranberries versatile — ideal for light beverages mixed with coconut water, quick fruit bowls, or even as an interesting twist in traditional vrat recipes using makhana or sabudana. Sprinkle a handful over khichdis and other vrat staples to uplift the flavor and keep energized and refreshed during fasting periods, whether for festivals or general well-being.
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**Points to Beware**
– Consume cranberries in moderation, as excessive intake may cause kidney stones in predisposed individuals.
– Overindulgence can lead to diarrhea and an upset stomach.
– Processed dried cranberries often contain added sugars; opt for unsweetened varieties when possible.
– If you have any health conditions, consult your doctor before including cranberries in your diet.
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**Try These Refreshing Cranberry Recipes by Independent Chefs**
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### Sparkling Cranberry Panak
*By Chef Khushi*
A fizzy twist on the traditional panakam.
**Ingredients:**
– 2 cups US cranberries
– 2 tbsp fresh ginger, chopped
– 2 tsp whole peppercorns
– ½ tsp whole cardamom seeds
– 1 cup + 2 cups water
– 2 cups sugar
– Sparkling water (to top)
**Method:**
1. Blend cranberries, peppercorns, ginger, and cardamom with 1 cup of water to form a smooth paste.
2. Boil sugar with 2 cups of water until the syrup turns clear and slightly reduced.
3. Stir in the cranberry paste and bring to a boil.
4. Let it cool for 20 minutes, then strain into a jar.
5. Freeze leftover pulp in ice cube trays.
6. To serve, pour about ¼ cup of the cranberry syrup into a glass, top with sparkling water, and add a couple of cranberry pulp cubes.
7. Garnish with extra cranberries.
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### Cranberry Coconut Chill
*By Tarneet Kaur*
A light and tropical cooler perfect for long fasting days.
**Ingredients:**
– 2 cups fresh cranberries
– 1 cup coconut water
– 30 ml fresh lemon juice
– Ice (to serve)
– Lemon wheel & mint sprig (for garnish)
**Method:**
1. Blend cranberries with a little water until smooth, then strain to extract fresh cranberry liquid.
2. Add the cranberry extract, coconut water, and lemon juice to a shaker with ice.
3. Shake well until nicely chilled.
4. Strain into a glass filled with ice.
5. Garnish with a lemon wheel and a sprig of mint.
6. Serve immediately and enjoy a naturally hydrating, sweet-tangy cooler.
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### Vanilla Cranberry Ginger Milkshake
*By Chef Sues*
For those who love indulgence, this creamy milkshake doubles as a dessert.
**Ingredients:**
– ½ cup sugar
– ½ cup water
– 2 cups fresh cranberries
– 1 tbsp finely chopped ginger
– 1 tsp vanilla extract
– 4 scoops vanilla ice cream
– 1 cup milk
**Method:**
1. Boil sugar and water, then add cranberries.
2. Cook for 10–15 minutes until the berries burst.
3. Stir in ginger and vanilla, cook for another 2 minutes, then mash or purée.
4. Let it cool completely.
5. In a blender, mix ice cream and milk until smooth.
6. Add 2 tbsp of the cooled cranberry mixture to a tall glass, then pour the milkshake over.
Enjoy these healthy and delicious cranberry creations that not only refresh but also bring an added boost to your wellness journey!
https://www.freepressjournal.in/weekend/explore-cranberry-and-its-antioxidant-powerknow-how-it-boosts-energy-and-vitality
