|
By Jane Harrison, R.D., HealthAtoZ nutritionist
The sight of bright red cranberries in your supermarket is a sure sign that its holiday time! But don't wait for the holidays to enjoy this delicious and healthy fruit. Cranberries are fat- and cholesterol-free and have no sodium. They are a good source of potassium, vitamin C and fiber. One cup of chopped cranberries has only 50 calories and 5 grams of fiber. Cranberries have also been shown to be good for the urinary tract, a healthy heart and healthy teeth and gums. They may help prevent stomach ulcers. Cranberries may also help fight cancer.
Helpful hints for buying cranberries:
- Look for cranberries that are shiny and smooth. The redder, the better!
- You can keep them for up to two weeks in the refrigerator.
- Sort and rinse cranberries in cold water before eating.
- Once frozen, you can keep cranberries for several years.
- Dried cranberries are sold in many grocery stores and may be found with other dried fruits.
- Buy bagged whole cranberries when they are in season. Keep them in your freezer to use year-round.
- Mix bottled cranberry juice with another juice, such as apple, grape or orange. One-hundred-percent cranberry juice would be much too tart for drinking.
A few quick serving ideas:
- Cranberries are very bitter. Combine them with other fruits, like oranges, apples, pineapple or pears. Add a little fruit juice, honey or maple syrup to chopped, fresh cranberries.
- For an easy salad, put 2 cups of fresh berries in your blender along with 1/2 cup of pineapple chunks. Add a cut up orange (no peel), one diced sweet apple and a handful or two of walnuts or pecans. Pulse until well mixed, but still chunky. Transfer to a large bowl. Dice three or four stalks of celery. Add to the cranberry mixture and stir till just combined.
- Combine unsweetened cranberry juice in equal parts with your favorite fruit juice. Add sparkling mineral water for a lightly sweetened, refreshing drink.
- Sprinkle a handful of dried cranberries (Craisins®) over a bowl of hot oatmeal or any cold cereal.
- Mix dried cranberries with nuts for a delicious snack. Use instead of raisins in your favorite muffin or quick bread recipe.
- Sprinkle dried cranberries over a spinach salad.
- Enjoy cranberry juice cold or heated.
Cranberry Walnut Muffins
1 cup whole wheat pastry flour
½ cup wheat germ
½ tsp baking powder
½ tsp baking soda
1 tsp cinnamon
½ cup sugar
2 whole eggs
¼ cup orange juice
¼ cup canola oil or melted trans-free margarine (e.g., Smart Balance®)
½ cup walnut pieces
½ cup Craisins (dried cranberries)
Mix flour, wheat germ, baking soda, baking powder and cinnamon together in a medium-sized bowl. Combine sugar, eggs, orange juice and oil or margarine in a large bowl and mix thoroughly. Add flour mixture. Stir in walnuts and Craisins. Bake at 400 degrees F for 15 minutes or until an inserted toothpick comes out clean. Makes 12 muffins.
Per Muffin:
| Calories |
185 |
| Fat |
8.6 g |
| Protein |
4.6 g |
| Carbs |
24 g |
| Fiber |
2.5 g |
| Sodium |
38 g |
|
|
|
External Sources
 |
University of Wisconsin (Steenbock Memorial Library)
|
|
University of Michigan Comprehensive Cancer Center
|
|
This article was reviewed and updated June 2007.
Return to the previous page
|
