| Cranberries- Americas Wonder Fruit |
By Allison Parker, RD
The cranberry has long been a favorite holiday fruit. It is one of North America’s three native fruits that, the others being blueberries and the Concord grape. Native Americans were the first to discover the fruits versatility and they used it as food, for fabric dye and as a healing agent.
The name “cranberry” derives from the word “craneberry” which are the small, pink blossom that appears in the spring, resembling the head of a crane often found wading through the bogs. Cranberries are grown on low, trailing vines in bogs of peat, sand, and clay that are flooded in the winter for protection from the cold. They are primarily grown in the north east in states such as Massachusetts, Wisconsin, Washington and Oregon.
Health Benefits
Folkloric remedies have been the basis for the health promoting properties that have existed for centuries. First recognized by Native Americans and New England sailors, recent studies have alluded to the fact that cranberries and cranberry products are beneficial to one’s health.
Research has found that cranberries contain compounds that help prevent and block bacteria that may cause urinary track infections. Scientists are now thinking that these same compounds may help decrease the risk of developing ulcers and gum disease. You can get the benefits from eating a wide array of cranberry-containing products.
Nutrition Information
Cranberries, like any fruit, contribute to a well balanced, nutritious diet. They are low in fat, sodium and contain zero cholesterol. Certain cranberry-containing products may have substantial amounts of dietary fiber and certain vitamins beneficial to health—such as vitamins A and C. One cup of whole, raw cranberries contains roughly 46 calories and 4 grams of fiber.
What to Look For
You can usually find whole, raw cranberries in 12-ounce plastic bags. Check the bag to make sure you are getting bright and intensely colored berries. Once you get home, discard any berries that are soft, shriveled, withered or discolored. Remove any leftover stems.
To store, wrap in a plastic bag and keep in the refrigerator. Cranberries will keep in the fridge for up to two months or if frozen, they can stay fresh for up to one year. Don’t wash them before storing—they will spoil.
Eating Cranberries
Aside from the traditional cranberry sauce, these tart berries lend themselves well to pies, cobblers, muffins, chutneys and relishes. In addition they complement meat well and mix with other less tart fruits nicely.
To chop fresh or frozen berries, use the "pulse" setting on a food processor with a metal blade. If you're cooking the berries, be sure to remove them from the heat when they pop, or they'll start to turn mushy and bitter.
Try a couple of the following recipes for new takes on a traditional holiday fruit!
Cranberry Orange Relish
Ingredients:
4 C. Fresh Cranberries
2 Whole Oranges
Quartered 1 C. Sugar
Directions:
Grind fresh cranberries and oranges in a meat grinder using a small disk. Pour into a bowl and add 1 cup of sugar or more to taste. Mix all ingredients well, chill and serve.
Holiday Celebration Punch
Courtesy of Ocean Spray®
Ingredients:
1/2 cup Tangerine Grapefruit Juice Drink, chilled
2 cups Cran-Raspberry Cranberry Juice Drink, chilled
2 cups red wine
1 cup Vodka
1/4 cup spiced rum
1/2 cup green or red grapes, sliced in half
1/4 cup Fresh Cranberries
1 lemon, sliced
1 lime, sliced
1 orange, sliced
1 apple, sliced
1 cup sparkling water or club soda
Directions:
Combine first 5 ingredients in a punch bowl. Add fruit. Add sparkling water just before serving.
Makes approximately 10, 5-ounce servings.
Cranberry-Nut Bread
This is a family favorite and makes a great gift at the holiday season. Use frozen cranberries to give zing to this sweet nut bread
Ingredients:
1 cup walnuts (about 4 ounces)
1 stick (4 ounces) unsalted butter, melted
1 cup sugar
1 egg
1 cup orange juice
1 ½ cup all-purpose flour
1 ½ cup whole wheat flour
1 Tablespoon baking powder
1/2 teaspoon grated orange zest
1/4 teaspoon salt
1 cup fresh or frozen cranberries
Directions:
1.Preheat oven to 350 degrees F. Grease a 9 x 5 x 3-inch loaf pan.
3.Leave oven on. Coarsely chop nuts and set aside.
4.In a large bowl, using a hand held mixer, beat butter and sugar until light and fluffy. Add egg. Beat 1 minute. Gradually beat in juice.
5.Add flour, baking powder, orange zest, and salt. Mix until just blended. Stir in cranberries and toasted walnuts. Spread batter into pan.
6.Bake until top of loaf is golden and a toothpick inserted in center comes out clean, 50 to 55 minutes. Let stand in pan for 10 minutes, then unmold onto a wire rack and let cool completely.
Yield: 8 servings
The cranberry has long been a favorite holiday fruit. It is one of North America’s three native fruits that, the others being blueberries and the Concord grape. Native Americans were the first to discover the fruits versatility and they used it as food, for fabric dye and as a healing agent.
The name “cranberry” derives from the word “craneberry” which are the small, pink blossom that appears in the spring, resembling the head of a crane often found wading through the bogs. Cranberries are grown on low, trailing vines in bogs of peat, sand, and clay that are flooded in the winter for protection from the cold. They are primarily grown in the north east in states such as Massachusetts, Wisconsin, Washington and Oregon.
Health Benefits
Folkloric remedies have been the basis for the health promoting properties that have existed for centuries. First recognized by Native Americans and New England sailors, recent studies have alluded to the fact that cranberries and cranberry products are beneficial to one’s health.
Research has found that cranberries contain compounds that help prevent and block bacteria that may cause urinary track infections. Scientists are now thinking that these same compounds may help decrease the risk of developing ulcers and gum disease. You can get the benefits from eating a wide array of cranberry-containing products.
Nutrition Information
Cranberries, like any fruit, contribute to a well balanced, nutritious diet. They are low in fat, sodium and contain zero cholesterol. Certain cranberry-containing products may have substantial amounts of dietary fiber and certain vitamins beneficial to health—such as vitamins A and C. One cup of whole, raw cranberries contains roughly 46 calories and 4 grams of fiber.
What to Look For
You can usually find whole, raw cranberries in 12-ounce plastic bags. Check the bag to make sure you are getting bright and intensely colored berries. Once you get home, discard any berries that are soft, shriveled, withered or discolored. Remove any leftover stems.
To store, wrap in a plastic bag and keep in the refrigerator. Cranberries will keep in the fridge for up to two months or if frozen, they can stay fresh for up to one year. Don’t wash them before storing—they will spoil.
Eating Cranberries
Aside from the traditional cranberry sauce, these tart berries lend themselves well to pies, cobblers, muffins, chutneys and relishes. In addition they complement meat well and mix with other less tart fruits nicely.
To chop fresh or frozen berries, use the "pulse" setting on a food processor with a metal blade. If you're cooking the berries, be sure to remove them from the heat when they pop, or they'll start to turn mushy and bitter.
Try a couple of the following recipes for new takes on a traditional holiday fruit!
Cranberry Orange Relish
Ingredients:
4 C. Fresh Cranberries
2 Whole Oranges
Quartered 1 C. Sugar
Directions:
Grind fresh cranberries and oranges in a meat grinder using a small disk. Pour into a bowl and add 1 cup of sugar or more to taste. Mix all ingredients well, chill and serve.
Holiday Celebration Punch
Courtesy of Ocean Spray®
Ingredients:
1/2 cup Tangerine Grapefruit Juice Drink, chilled
2 cups Cran-Raspberry Cranberry Juice Drink, chilled
2 cups red wine
1 cup Vodka
1/4 cup spiced rum
1/2 cup green or red grapes, sliced in half
1/4 cup Fresh Cranberries
1 lemon, sliced
1 lime, sliced
1 orange, sliced
1 apple, sliced
1 cup sparkling water or club soda
Directions:
Combine first 5 ingredients in a punch bowl. Add fruit. Add sparkling water just before serving.
Makes approximately 10, 5-ounce servings.
Cranberry-Nut Bread
This is a family favorite and makes a great gift at the holiday season. Use frozen cranberries to give zing to this sweet nut bread
Ingredients:
1 cup walnuts (about 4 ounces)
1 stick (4 ounces) unsalted butter, melted
1 cup sugar
1 egg
1 cup orange juice
1 ½ cup all-purpose flour
1 ½ cup whole wheat flour
1 Tablespoon baking powder
1/2 teaspoon grated orange zest
1/4 teaspoon salt
1 cup fresh or frozen cranberries
Directions:
1.Preheat oven to 350 degrees F. Grease a 9 x 5 x 3-inch loaf pan.
3.Leave oven on. Coarsely chop nuts and set aside.
4.In a large bowl, using a hand held mixer, beat butter and sugar until light and fluffy. Add egg. Beat 1 minute. Gradually beat in juice.
5.Add flour, baking powder, orange zest, and salt. Mix until just blended. Stir in cranberries and toasted walnuts. Spread batter into pan.
6.Bake until top of loaf is golden and a toothpick inserted in center comes out clean, 50 to 55 minutes. Let stand in pan for 10 minutes, then unmold onto a wire rack and let cool completely.
Yield: 8 servings
