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November Fruit of the Month: Cranberries

As the holiday season approaches, it’s the perfect time to shine a spotlight on November’s Fruit of the Month—cranberries! These vibrant, tart berries are a classic addition to festive meals, but they also pack a punch when it comes to nutrition and versatility. From sauces to snacks, cranberries deserve a spot in your kitchen all year round!

The Nutritional Power of Cranberries

  • Cranberries are loaded with antioxidants, particularly a type called proanthocyanidins, which are known for supporting overall health and reducing inflammation in the body.
  • Fresh cranberries are low in calories and a good source of vitamin C, an essential nutrient for boosting your immune system, especially during the colder months.
  • Cranberries are a good source of dietary fiber, which promotes healthy digestion and supports a balanced gut.

Did You Know?

  • Due to their air pockets, cranberries float when harvested, which is why they are often seen bobbing in water during the harvest season.
  • Cranberries are one of the few fruits native to North America, making them a staple in many traditional recipes.
  • Cranberries are a holiday favorite, but they’re also available dried, juiced, or frozen, making them easy to enjoy year round!

Shopping and Storing Cranberries

  • When shopping for cranberries, look for bright, firm berries with a deep red color.
  • Fresh cranberries are typically available from October through December, so stock up when you can!
  • Store fresh cranberries in the fridge where they can last up to a month. You can also freeze fresh cranberries for up to a year, making them available for recipes long after the holiday season ends.
  • Store dried cranberries in an airtight container at room temperature. These are great for snacking or adding to salads, cereals, or baked goods!

More Ways to Enjoy Cranberries

Here are a few ideas to incorporate cranberries into your meals:

Cranberry Sauce

A Thanksgiving classic! Simmer fresh cranberries with orange juice and a touch of honey or maple syrup for a tangy, homemade cranberry sauce.

Cranberry Smoothies

Add a handful of fresh or frozen cranberries to your morning smoothie for a tart twist. They pair well with bananas, apples, and spinach for a nutritious blend.

Salad Topping

Sprinkle dried cranberries on top of your favorite salads for a burst of flavor and color. They’re especially delicious in green salads with goat cheese and walnuts.

Cranberry Baked Goods

Toss dried cranberries into muffins, cookies, or scones for a sweet-tart flavor. Perfect for holiday baking!

Recipe: Sweet Potato and Black Bean Tacos

Ingredients:

  • 1 cup fresh cranberries (or frozen)
  • 1 orange, zested and juiced
  • 1 1/2 cups whole wheat flour
  • 1/2 cup honey or maple syrup
  • 1/2 cup Greek yogurt
  • 1/4 cup coconut oil, melted
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1 egg
  • 1 tsp vanilla extract

Instructions:

  1. Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners or grease it well.
  2. In a large bowl, whisk together the flour, baking powder, baking soda, and salt.
  3. In a separate bowl, combine the honey, Greek yogurt, coconut oil, egg, orange zest, and juice. Mix well.
  4. Slowly fold the wet ingredients into the dry ingredients, being careful not to overmix.
  5. Gently fold in the cranberries.
  6. Divide the batter evenly into the muffin tin and bake for 18-22 minutes, or until a toothpick inserted into the center comes out clean.
  7. Let the muffins cool before serving. Enjoy with a warm cup of tea!