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Feature Article November's Pick of the Month Is a Thanksgiving Favorite

By Ian Rollins

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Cranberries are an excellent Pick of the Month for November not just because they’re a Thanksgiving tradition, but because each small berry packs a lot of health benefits.

These tart berries are vitamins C, E, fiber and antioxidants. They’re good for the immune system, and they’re considered a good remedy for urinary tract infections.

Pick some up today from your local grocery store or farm stand.

What’s so great about cranberries?

  • They’re high in fiber, antioxidants, vitamins C and E.
  • They may decrease risk of developing high blood pressure, certain types of cancers and urinary tract infections.
  • They improve immune system function.

What’s the best way to eat cranberries?

  • Raw, dried or cooked.
  • Add to salads, cereal, breads and muffins.
  • As a sauce or relish.

Selection & Preparation

  1. Select fresh, plump cranberries that are quite firm to the touch and a deep red color.
  2. Before storing, discard any soft, discolored, pitted or shriveled berries. Store in the refrigerator up to 20 days, or frozen in freezer bags for nine to 12 months..
  3. Just before use, briefly rinse under cool water in kitchen strainer. If using frozen berries, use immediately once thawed.
  4. For sauces, simmer until skins burst.
    Bake in muffins, crisps or breads.
    Add cranberry juice to hot or cold drinks.
    Use in pork or poultry entrée recipes.

Background image: pick-of-the-month-cranberry-recipe

Fresh Cranberries & Greens

Recipe from Athena Nofziger, clinical dietitian at Samaritan Lebanon Community Hospital 

Ingredients

  • 4 cups salad greens
  • 1 apple, diced
  • 2 tablespoons feta cheese
  • 2 cups fresh cranberries
  • 1/2 cup water
  • 1/2 teaspoon sugar

Dressing

  • 1 tablespoon lemon juice
  • 1 teaspoon red wine vinegar
  • 1/2 tablespoon Dijon mustard
  • Pepper to taste

Directions 

  1. Combine cranberries, water and sugar in a small pan.
  2. Cook cranberries until soft about 5-7 minutes over medium heat.
  3. Strain liquid from cranberries.
  4. Mix together greens, feta cheese, cranberries and apples.
  5. Prepare dressing by mixing together lemon juice, red wine vinegar, mustard and pepper.
  6. Pour over salad and toss until covered with dressing.

Makes four servings.

Nutrition information per serving

  • Calories: 70
  • Carbohydrates: 15g
  • Fat: 1.5g
  • Protein: 2g
  • Fiber: 5g