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:
- Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners or grease it well.
- In a large bowl, whisk together the flour, baking powder, baking soda, and salt.
- In a separate bowl, combine the honey, Greek yogurt, coconut oil, egg, orange zest, and juice. Mix well.
- Slowly fold the wet ingredients into the dry ingredients, being careful not to overmix.
- Gently fold in the cranberries.
- 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.
- Let the muffins cool before serving. Enjoy with a warm cup of tea!