Cranberries

Fall is in the air and cranberry harvest is beginning.  Did you know that the peak season for harvesting is October through December.  We will soon see fresh cranberries in the produce section as well as find more in the freezer.  Cranberries can come in a variety of ways from whole fresh, juice, sauce and dried.

Health Benefits

Cranberries are naturally free from fat, cholesterol and sodium.  They also are a good source of vitamin C and contain vitamin A and fiber.  They also some antioxidant benefits that can help prevent and treat urinary tract infections. Research has shown that they can promote cardiovascular health by reducing bad cholesterol and improving good cholesterol levels while also improving vascular function.

Selection and Storage

When selecting fresh berries look for those that are full, firm and plump.  They are either a dark red or a yellowish-red in color.

• Fresh – Store fresh in the refrigerator in a crisper for 3 to 4 weeks.
• Frozen – They can be stored in a freezer whole, sliced or chopped for up to 9 months.
• Preserved – When preserving cranberries, follow a tested recipe.
  • Canning cranberry sauce is a great way to preserve some of those extra cranberries.
  • Making chutney is another great way to use cranberries.
  • Cranberry marmalade can also be a fun way to enjoy cranberries year round.
• Drying Cranberries

Cooking with Cranberries

Cranberries are not just for holiday meals.  They are a very tasty way to add fruit to any meal or snack.  They can be used to make salsa, muffins, breads and even dried to add to granola. Some great ideas are:

• Mix cranberry juice with other juices
• Add dried cranberries to trail mix, nuts, granola, oatmeal or salads
• Use fresh or dried berries in muffins, yeast, sweet or quick breads
• Chop the berries and add to salsa, cobblers or relishes
• Cook them for a fresh take on an appetizer, side dish or main dish