This time of year many of us are pulling out our cranberry recipes. Cranberries are a traditional flavor around the fall holidays. Cranberries can add tangy flavor to everything from stuffing and sauces to beverages and relishes. Cranberries also have LOTS of health benefits!
This cheery and nutrient-dense little fruit adds more than flavor and variety to your meals. It’s high in fiber, has just 25 calories per 1/2 cup and provides 10% of the recommended daily allowance of vitamin C. Cranberries are also naturally fat-free, low in sodium and are a source of vitamins A and B, calcium, phosphorus and iron.
Cranberries contain phytonutrients, polyphenols and the flavanol, proanthocyanidin (PAC). Phytonutrients are naturally occurring compounds in the plant that have antioxidant activity and benefits for human health. Cranberries have an unusual A-type structure that seems to be responsible for the anti-adhesive benefits we don’t see in other PAC-containing fruits and vegetables. These cranberry PAC’s help prevent the adhesion of harmful bacteria associated with urinary tract infections, gum disease and stomach ulcers.
Don’t worry about the color when choosing fresh cranberries. Color differences have more to do with variety differences than ripeness or the age of the berry. Discard soft or blackened berries and store in the refrigerator in the bags just as you buy them, for up to two weeks. To freeze cranberries just pop a bag in the freezer (wash them before you use them, but not before freezing.) When ready to use, do not thaw.
About 70% of cranberries grown in the U.S. are used to make juice, but the rest are used in a number of ways. Of course we have cranberry sauce and cranberry jelly, but you can also add cranberries to cookies, muffins, quick breads, brownies, stuffing and many more items. Use them to make a sauce for over grilled or broiled meats or add them to homemade barbeque sauce for a bit of a kick.
Check out the U.S. Cranberry Marketing Committee and The Cranberry Institute for more health information and bunches of great ideas for using your fresh, frozen, canned and dried cranberries!
