Having a tough time getting at least five servings of fruits and veggies every day? Look no further! An American berry is here to help! The cranberry, probably first used as a food by Native Americans, is just waiting for you and is brimming with powerful health benefits.
Native Fruit
The cranberry is one of North America’s few native fruits; it provides versatility, convenience, and nutritional benefits all rolled into one. Luckily, there are ways to obtain them year ’round, not just with your holiday turkey.
History
It’s a mystery how cranberry sauce became a staple accompaniment to the Thanksgiving turkey. It was an ordinary, everyday accompaniment to meat in early colonial homes. By the late 18th century, an average midday meal included cranberries in some form. Since the marshes of Cape Cod are a prime source of this native wetland berry. Colonists had easy and abundant access to their harvest. Cranberries were used in hearth-baked bread as well as “put-up” as preserves.
Nutrition Facts and Benefits
With all the research supporting the positive health benefits of cranberries, it’s time to start enjoying them all year long. The tart and tangy flavor of cranberries makes them a unique treat. They’re fun to pair with favorite foods.
In addition, as one of the best sources of valuable antioxidants, these tasty berries may aid in the prevention of heart disease and certain cancers.
These little red gems contain a wide variety of antioxidants. Many people – including health professionals – know that cranberries can help ward off bladder and urinary tract infections (UTIs). Studies show that cranberries actually contain ‘bacteria-blockers,’ which prevent disease-causing bacteria from sticking to cells and organs where they cause infections. Other studies suggest that cranberries keep some bacteria from sticking to stomach cells, preventing the formation of certain ulcers. The same bacteria-blocking mechanism that helps prevent UTIs appears to keep certain bacteria from the surface of the tooth, reducing the formation of harmful plaque that leads to gum disease!
Buying: What to Look For
Cranberries are usually sold in 12-ounce bags. They should be brightly colored and fully red or yellowish-red with smooth, firm, glossy skin. Soft or wrinkled berries should be discarded. Fresh berries can be stored in the original packages in the refrigerator crisper for up to four weeks. To preserve fresh cranberries to use year-round, you can freeze, can, or dry them. To freeze cranberries, choose deep, fire-red berries with glossy skins. Wash and drain well and freeze them on a single-layer tray before packing them into containers.
Variety of Options
Cranberries can be enjoyed as juice, salsa, chutneys or preserves. Recently, cranberries have become a popular dried fruit used in cookies and candies. They are added to cereals, and used in sauces, fruit salads, trail mix, juice, and pies. Add zest to your tossed green salad with some dried cranberries. Energize your favorite fruit smoothie by blending in some cranberry juice. Surprise guests by topping seafood or poultry with tangy cranberry relish, mixing in rice pilaf, or adding to bread and desserts for a healthful, delicious surprise.
Don’t let the size fool you! Small, vibrant cranberries are a nutritional powerhouse. Add them to your A-list of foods that are delicious, nutritious, and easy to prepare. ENJOY!
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
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