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News Crazy Cranberries, Just in Time for the Holidays

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Cranberries might be tart, but they’re a delicious addition to your salads, sauces and baked goods. They’re a strong source of several vitamins and nutrients, and they’re good for your immune system and blood pressure.

Pick some up today for your holiday meals!

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. Selection: Pick fresh, plump cranberries that are quite firm to the touch and a deep red color.
  2. Storage: 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. Preparation: Just before use, briefly rinse under cool water in kitchen strainer. If using frozen berries, use immediately once thawed.
  4. Cooking: Bake in muffins, crisps or breads. Add juice to hot or cold drinks. Use in pork or poultry recipes. For sauces, simmer until skins burst.
 
Background image: Pick of the Month cranberries greens 308 CO

Fresh Cranberries & Greens

Recipe from Athena Nofziger, RDN, CHC, dietitian with Samaritan Hematology & Oncology Associates 

Ingredients

Salad

  • 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. Cook cranberries until soft about 5-7 minutes over medium heat.
  2. Strain liquid from cranberries.
  3. Mix together greens, feta cheese, cranberries and apples.
  4. Prepare dressing by mixing together lemon juice, red wine vinegar, mustard and pepper.
  5. 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