CRANBERRIES-THE FRUIT FOR THE SEASON

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During this holiday season it is fun to seek out food items that go with the holiday color scheme of red and green.

Cranberries are a great way to add color to our holiday meal and pack in good nutrition as well. In fact, the nutrients associated with the bright red color of the cranberry make it a very healthy choice at any time of the year.

Cranberries are low in fat and a great source of vitamin C, A and B complex. One cup of raw cranberries has only 44 calories. However, because cranberries are so tart, we commonly add sugar to give them a sweet flavor, and the sugar adds additional calories.

Cranberries, compared with other common fruits, have the highest concentration of antioxidants. These antioxidants help to lower our LDL (bad) cholesterol and thus lower our risk for heart disease and stroke.

Research at the University of Wisconsin indicates that as little as one-fourth of an ounce of cranberries each day could reduce our risk for heart disease.

Research also indicates that substances in cranberries may help to protect us against urinary tract infections, gum disease and stomach ulcers.

Cranberries and bladder health

Research published in the Journal of the American Medical Association indicates that cranberries can help to promote a healthy urinary tract by preventing bacteria from sticking to the walls of the kidney, bladder, and other parts of the urinary tract. Cranberries may also affect the acidity of our urine reducing the potential for an infection. It is suggested that people who are prone to urinary tract infections should drink 10 ounces of cranberry juice cocktail each day. Eating fresh and dried cranberries or canned cranberry sauce also promotes a healthy urinary tract. Cranberries are not known to cure urinary tract infections. Always see your physician if you suspect you have a urinary tract infection.

Adding cranberries to the menu

Simmer cranberry-apple juice with cinnamon, cloves, allspice and an orange peel for about 20 minutes for a delightful winter warm-up beverage

Add dried cranberries to your tossed salad.

Make your favorite tea with hot cranberry juice instead of water.

Add dried cranberries to your hot or cold cereal.

Mix equal amounts of dried cranberries and nuts together and enjoy 1/4 cup as a lightly sweet and salty snack combination that is high in fiber.

Mix cranberry juice with diet club soda or lemon Crystal Light for a delightful holiday beverage.

Add dried cranberries to your turkey stuffing for a sweet treat.

Add cranberry muffins to your holiday breakfast menu.

Check out the Wisconsin Cranberry Growers web page www.wiscran.org for additional cranberry recipes.

Try the easy cranberry chicken recipe at right.

Cooking with cranberries

Fresh cranberries can be purchased in the produce section of the grocery store from September to December. To prepare fresh cranberries for cooking, sort out and discard bruised berries and rinse cranberries in cold water before you add them to a recipe.

Fresh cranberries can be frozen and used at a later time. Do not wash the cranberries prior to freezing them; just put them in an air tight bag and they are ready to freeze.

History of the cranberry

The first known recipe for cranberry sauce was in the 1633 Pilgrim Cookbook.

Cranberries are one of three berries that are native to the United States. The other two are blueberries and Concord grapes.

The Native Americans used cranberries to treat scurvy, a vitamin C deficiency, as well as diseases of the stomach, liver, gall bladder and kidneys.

Today in the United States we consume more than 350 million pounds of cranberries each year.

Wisconsin is the largest producer of cranberries in the nation.

- Teresa Smith, registered

dietitian and community services manager with CGH Medical Center Sterling.