When you think of cranberries – what do you think of? Cranberry sauce at Thanksgiving, dried cranberries on your salad, or maybe cranberry juice for breakfast is likely the most common answers. Most of us probably have forgotten that cranberries are native to North America and have be used for food, medicinal purposes, and as a dye for cloth for hundreds of years. What we probably didn’t realize is our ancestors were on to something – cranberries are a “Super Food”.
The term “Super Food” is a popular health term for foods that are low calorie, high nutrient, and anti-oxidant rich. The great thing about cranberries is that they are naturally low in calories and a good source of fiber and Vitamin C. They also are one of the highest sources of disease fighting antioxidants, with only blueberries higher. Other research has also linked cranberry consumption to prevention of urinary tract infections and prevention of tooth decay.
To include cranberries in your diet consider:
- Adding fresh or dried cranberries to apple dishes, such as baked apples, apple pie, or even apple sauces.
- Replace other berries with cranberries in recipes – you may need to add a little sweetener – as they are tart.
- Think about serving your traditional cranberry sauce with other meals besides your baked turkey, it would be a great companion to pork roast, ham, or baked chicken; or even as a sauce on sandwiches.
- Add dried cranberries to salad, muffins, cookies, snack mix, cheese balls, or side dishes.
Frozen cranberries are available year round, but fresh are only available in stores in the fall. Stock up now because they can be refrigerated for up to two months and frozen for up to a year. Select berries that are plump, shiny, firm, and free from spots. One moldy berry can ruin the whole bag.
Author: Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Ross & Vinton Counties.
Sources:
WebMD, http://www.webmd.com/food-recipes/features/cranberries-year-round-superfood.
West Virginia University, Extension Service, C. Rickman & J. Tritiz, Cranberry Thanksgiving, http://fh.ext.wvu.edu/r/download/116274.
USDA Blog, http://blogs.usda.gov/2012/11/16/cranberries-nature%e2%80%99s-garnets-are-ripening-across-the-country/.
Fruits & Veggies More Matters, http://www.fruitsandveggiesmorematters.org/top-10-ways-to-enjoy-cranberries.
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