CRAZY FOR CRANBERRIES
American Institute for Cancer Research
Did you know that cranberries
are almost 90% water, and the remaining 10 percent is carbohydrates and fiber? Their major
Cranberries are one of only three major fruits native to North America (the other two are Concord grapes and blueberries). Massachusetts, Rhode Island, New Jersey, Wisconsin, Oregon and Washington are the major cranberry-producing states.
The Pilgrims called cranberries, crane berries. It has been said that this was because the flowers crane their necks at the end of their stalks. Others believe the name came from the cranes fondness for the pungent red berries.
Long before modern science confirmed cranberries role in preventing scurvy and treating urinary infections, Indian women believed the berries possessed the power to heal. They brewed hot cranberry poultices ~ just the thing to pull out the poison from arrow wounds.
TIP: When making a whole-berry cranberry sauce, it is a good idea to add the sugar after the cranberries have been cooked, letting it dissolve in the juice. Adding sugar earlier tends to toughen the skins.
Source: The Great Food Alamanc, by Irena Chalmers
| Many of
us look forward to the appearance of fresh cranberries to make our favorite cranberry
sauce for Thanksgiving feasts. But apart from the holidays, we tend to forget these shiny,
scarlet gems and the many ways they can be used. While they're at their peak, why not add
sparkle to other winter meals with these festive berries?
Adding cranberries to your repertoire will brighten up your dishes, open you up to new taste experiences and improve your health as well. Studies show that eating a variety of colorful fruits and vegetables every day is key to better health. Cranberries are rich in fiber, vitamin C, flavonoids and other substances that help protect against health problems like urinary tract infections, and chronic diseases like cancer.
Fresh cranberries are usually sold in 12-ounce bags, which makes about three cups when chopped. Select bags with cranberries that look plump and unblemished. You can refrigerate bagged cranberries, tightly wrapped, for two months or freeze them, unopened, for up to nine months. (If a recipe calls for frozen cranberries, thaw the fruit just before using, to retain crispiness.) Before cooking, rinse cranberries in cold water and remove stems and any bruised fruit.
Once cooked with some sugar to offset their tartness, cranberries can be added to many dishes, from quick breads, salads, salsas and chutneys, to soups, grain-based entrées and desserts. Just a handful will add texture and a bright accent to an otherwise bland or uninteresting dish.
Add a half-cup of chopped cranberries to your favorite banana bread or apple muffin recipe. Sprinkle some over your leafy green salad, or toss a handful into a pilaf or stuffing. Before baking apples, fill the cored center with cranberries, then sprinkle with sugar and cinnamon.
1/2 cup sugar
In large saucepan, combine sugar, water and ginger. Bring to a boil over high heat. Add dried fruit mix. Bring back to a boil and immediately reduce heat to low simmer. Cook, uncovered, until fruit is not quite tender, about 5 minutes.
Add cranberries and simmer, stirring occasionally, until cranberries pop. Stir in orange and apple. Remove from heat and allow to cool down. Serve warm or at room temperature. Makes 6 servings.
Per serving: 161 Cal; <1 g. Total Fat (0 g. Sat Fat); 42 g Carb; 1 g Protein; 4 g Dietary Fiber; 5 mg Sodium. Exchanges: 1 Bread/Starch; 2 Fruit.
1 package wild and white rice
Prepare the rice according to package directions (includes 1 Tbsp butter).
In a medium bowl, mix together the walnuts, green onions, cranberries, zest, olive oil, salt and pepper. Add the rice and toss well. Makes 4 (1/2 cup) Servings.
Per Serving: 278 Cal; 9 g Total Fat (2 g Sat Fat); 45 g Carb; 6 g Protein; 2 g Dietary Fiber; 7 mg Cholesterol; 502 mg Sodium; 12 g Sugars. Exchanges: 2 Starch; 1 Fruit; 2 Fat.
1-3/4 cups all-purpose flour
Preheat oven to 375°F. Grease or spray a 12-cup muffin tin.
Combine dry ingredients in a medium mixing bowl. Combine liquid ingredients in a separate mixing bowl. Make a well in the dry ingredients and add liquid ingredients to dry, mixing just until dry ingredients are moist. Stir in cranberries.
Fill each muffin cup 2/3 of the way full with batter. Bake for 25 minutes or until a toothpick inserted into the center of a muffin comes out clean. Makes 12 Muffins.
Per Muffin: 189 Cal; 8 g Total Fat (<1 g Sat Fat); 27 g Carb; 18 mg Cholesterol; 264 mg Sodium; 79 mg Potassium; 3 g Protein; 1 g Dietary Fiber; 11 g Sugars. Exchanges: 1 Starch; 1 Fruit; 2 Fat.
CRANBERRY CORN MUFFINS
1 cup yellow cornmeal
Preheat oven to 400°F. Coat a 12-cup muffin pan with nonstick cooking spray and set aside.
In a medium-size bowl, combine cornmeal, flours and baking powder. In another bowl, mix milk, egg and oil; stir into the dry ingredients. Fold in cranberries. Spoon batter into muffin cups (2/3 full). Bake 15 to 20 minutes, until golden brown. Makes 12 Muffins.
Per Muffin:143 Cal; 6 g Total Fat (1 g Sat Fat); 20 g Carb; 23 mg Cholesterol; 121 mg Sodium. Exchanges: 1 Starch/Bread; 1 Fat.
1/2 cup butter or margarine
Preheat oven to 375F. Grease or spray cookie sheets.
Cream together butter, sugar and brown sugar. Beat in milk, orange juice and egg. In separate bowl, stir together flour, baking powder, cinnamon, salt and baking soda. Blend well with sugar mixture. Stir in walnuts and cranberry pieces.
Drop dough by teaspoonfuls onto cookie sheet. Bake for 10 to 15 minutes or until lightly browned. Makes about 7 dozen cookies.
Per Cookie: 54 Cal; 2 g Fat; 1g Protein; 8 g Carb; 6 mg Cholesterol; 4g Sugar; 36 mg Sodium. Exchanges: 1/2 Bread; 1/2 Fat.
20 gingersnap cookies
Preheat oven to 375°F.
Place gingersnaps and margarine in food processor; process until finely ground.
Press gingersnap mixture into an 8-inch pie plate. Bake 5 to 8 minutes; remove from oven and cool crust.
Chop apples in food processor. Add cranberries, brown sugar, vanilla and cinnamon; pulse until just mixed.
Spoon apple-cranberry filling into another 8-inch pie plate or casserole dish. Sprinkle with granulated sugar. Bake 35 minutes, or until tender. Spoon filling into gingersnap crust and serve immediately. Makes 6 Servings.
Per Serving: 186 Cal; 5 g Total Fat (1 g Sat Fat); 35 g Carb; 0 mg Cholesterol; 193 mg Sodium; 3 g Dietary Fiber; 21 g Sugars. Exchanges: 1 Starch; 1 Fruit; 1 Fat.
COMPOTE FOR TURKEY OR PORK
1 tsp vegetable oil
Heat oil in a medium saucepan. Add onion and cook for 3 minutes or until soft. Add all remaining ingredients and cook, uncovered, over medium heat for 10 to 15 minutes. Serve this compote warm or cold with roast turkey or pork. Makes 16 Servings (1/4 cup each).
Per Serving: 84 Cal; 0 g Fat; 21 g Carb; 0 mg Cholesterol; 32 mg Sodium. Exchanges: 1-1/2 Fruit.
1 cup orange juice
Combine the juice and cranberries in a saucepan. Cook over medium heat just until the berries "pop." Add the remaining ingredients and cook until the mixture is thick. Serve hot over baked ham. Makes 4 Servings.
Per (1/4 cup) Serving: 41 Cal; 00 mg Total Fat; 10 Carb; 00 mg Cholesterol; 127 mg Potassium; 00 mg Sodium. Exchanges: 1 Fruit.
1 12-ounce bag fresh cranberries
Combine ingredients in a large saucepan. Cook over low heat, covered, until the cranberries have burst and the mixture thickens, about 20 to 25 minutes. Let cool and refrigerate until needed. Makes 8-10 Servings.
Per Serving: 77 Cal; 00 g Fat; 18 g Carb; 00 mg Cholesterol; 6 mg Sodium. Exchanges: 1 Fruit.
2/3 cup sifted powdered sugar
In a small mixing bowl, combine powdered sugar and milk; mix well. Pour mixture into a 9-inch deep dish pie pan. Sprinkle 1/2 cup of the cherries and pecans evenly over sugar mixture.
On a lightly floured surface, roll bread dough into a 12x8-inch rectangle; brush with melted butter. In a small mixing bowl, combine brown sugar and cinnamon; sprinkle over dough. Top with remaining 1/2 cup cranberries.
Roll up rectangle, jelly-roll style, starting from the long side; pinch to seal edges. With a sharp knife, cut roll into 12 slices. Place slices, cut-side down, on top of mixture in pan. Let rise, covered, in a warm place for 30 minutes, or until nearly double. (Or, cover with waxed paper, then with plastic wrap. Refrigerate 2 to 24 hours. Before baking let chilled rolls stand, covered, 20 minutes at room temperature).
Bake, uncovered, in a preheated 375ºF oven 20 to 25 minutes for unchilled rolls, and 25 to 30 minutes for chilled rolls, or until golden brown. If necessary, cover rolls with foil the last 10 minutes to prevent overbrowning. Let cool in pan 1 to 2 minutes. Invert onto a serving platter and serve warm. Makes 12 rolls.
Per Roll: 187 Cal; 3 g Fat; 37 g Carb; 1 mg Cholesterol; 301 mg Sodium; 4 g Protein. Exchanges: 1-1/2 Starch; 1/2 Fruit; 1/2 Fat.
1 pound fresh cranberries (4 cups)
Place cranberries and cinnamon stick in large saucepan. Add water to level about ½ inch above the berries. Heat to a boil at medium heat; reduce heat and simmer until cranberries are very tender and begin to fall apart. Remove cinnamon stick.
Pour cranberry mixture into blender. Puree, slowly adding sugar to taste. Strain. Place cranberry mixture and evaporated milk in saucepan; reheat to just under a boil.
Serve hot or cold. To serve, top with a tablespoon of yogurt and a dash of nutmeg. Makes 4 Servings.
Per Serving: 230 Cal; 1 g Fat (<0.5 g Sat Fat); 51
g Carb; 6 mg Cholesterol; 182 mg Sodium; 592 mg Potassium; 417 mg Calcium; 11 g
Protein; 6 g Dietary Fiber; 24 g Sugars. Exchanges: 1-1/2 Starch; 2 Fruit.
1 cup finely chopped cranberries (2 cups whole fresh or
*2 Tbsp fructose can be used instead of brown sugar
Combine the cranberries, oranges, raisins, and brown sugar in a mixing bowl. Set aside.
Cream the margarine until light and fluffy. Add 1 egg at a time and beat well. Blend in the vanilla.
Gradually add the flours and baking powder to the creamed mixture. Stir in the cranberry mixture and pour the batter into a 13- x 9-inch baking pan coated with nonstick cooking spray. Bake in a 350°F oven for 30 to 40 minutes, or until browned on top. Cool in the pan on a wire rack. Cut into bars. Makes 24 Bars.
Per Bar: 86 Cal; 3 g Total Fat; 14 g Carb; 11 mg Cholesterol; 55 mg Sodium; 78 mg Potassium; 2 g Protein. Exchanges: 1 Fruit; 1/2 Fat.
CRANBERRY CAKE WITH ORANGE
2 Tbsp butter or stick margarine, softened
3/4 cup sugar
Note: This recipe has 3 Carbs per serving so be sure to save enough Carbs in your daily menu plan to allow for a piece!
In a mixing bowl, beat the butter and sugar until crumbly, about 2 minutes. Add the vanilla. Combine the flour, baking powder and salt; add to butter mixture alternately with milk. Fold in cranberries.
Transfer to an 11- x 7- x 2-inch baking dish coated with nonstick cooking spray. Bake at 350°F for 30-35 minutes or until top springs back when lightly touched. Cool on a wire rack.
For sauce, combine the sugar, cornstarch and salt in a saucepan. Gradually add water. Bring to a boil; cook and stir for 2 minutes or until thickened. Add the orange juice, butter, orange peel and extract; mix well. Serve warm sauce over cake. Yield: 12 Servings.
Per Serving (1 piece with 2 Tbsp sauce): 233 Cal; 4 g Total Fat (2 g Sat Fat); 49 g Carb; 10 mg Cholesterol; 250 mg Sodium; 2 g Protein; 1 g Fiber. Exchanges: 1-1/2 Starch; 1-1/2 Fruit; 1 Fat.
8 ounces medium size egg noodles
Preheat oven to 350°F. Spray a 9x13-inch rectangular baking dish with nonstick cooking spray.
Cook pasta according to package directions; drain. Add sweetened dried cranberries. Set aside.
Using an electric mixer, beat eggs until light and fluffy, on high speed. Gradually add sugar, beating until fluffy, about 2 minutes.
Combine cottage cheese, sour cream, honey and cinnamon in a medium mixing bowl. Add to egg mixture, mixing just until combined.
Pour pasta mixture evenly in pan. Pour cottage cheese mixture ingredients evenly over top. Sprinkle with crushed flakes and brown sugar. Drizzle butter over top. Bake for 50 minutes or until golden brown and the center has set. Makes 1 Kugel; 12 Servings.
Per Serving: 300 Cal; Total Fat 9 g (Sat Fat 5 g); 45 g Carb; 93 mg Cholesterol; 234 mg Sodium; 202 mg Potassium; 96 mg Calcium; 10 g Protein; 2 g Dietary Fiber; 28 g Sugars. Exchanges: 3 Starch; 3 Other Carb; 2 Fat.
2 (16-ounce) cans pear halves in light syrup
Drain pears, reserving 3/4 cup liquid. Discard remaining liquid.
Combine pears, 3/4 cup liquid, and cranberries. Combine 1 Tablespoon flour and allspice; sprinkle over pear mixture, and toss lightly. Spoon mixture into an 8-inch squarepan coated with cooking spray.
Combine remaining 1/4 cup flour, oats, and sugar. Cut in margarine with a pastry blender until mixture resembles coarse meal. Sprinkle oat mixture over pear mixture. Bake at 375°F for 40 minutes. Makes 8 Servings.
Per Serving: 170 Cal; 4 g Total Fat (0.6 g Sat Fat); 33 g Carb; 00 mg Cholesterol; 62 mg Sodium; 4 g Fiber; 2 g Protein. Exchanges: 1 Starch; 1 Fruit; 1 Fat.
1/2 cup wild rice, uncooked
Put the wild rice in a saucepan. Add the water and raisins and cook over medium heat for 1 hour, or until the rice is tender. Drain.
Sauté the onions and celery (or fennel bulb) in the oil until tender. Add the cranberries, orange rind, thyme, and rice. Stuff into two Cornish hens or a 3-pound chicken, or use with turkey breast. Bake in a 350°F oven for 1 hour, or until the poultry is done. Makes 4 Servings.
Per Serving: 162 Cal; 7 g Total Fat; 24 g Carb; 00 mg Cholesterol; 147 mg Sodium; 158 mg Potassium; 2 g Protein. Exchanges: 1 Starch; 1 Fruit; 1 Fat.
1/3 cup apricot nectar
For dressing, whisk together the first six ingredients in a bowl; set aside.
In a heavy skillet, melt sugar over medium heat, stirring constantly. Add walnuts; stir to coat. Remove from the heat.
In a large salad bowl, combine greens, pears, and cranberries. Drizzle with dressing. Add nuts and blue cheese; toss. Makes 12 Servings.
Per (1 cup) Serving: 161 Cal; 12 g Total Fat (2 g Sat Fat);
MUSTARD SANDWICH SPREAD
1/2 cup Ocean Spray® Jellied Cranberry
Combine ingredients in a small mixing bowl, whisking until smooth. Spread on sandwiches or use as a baste for meats and poultry. Makes 1/2 Cup (enough for 4 sandwiches).
Per (2 Tbsp) Serving: 70 Cal; 0 g Fat; 16 g Carb; 0 Cholesterol; 50 mg Sodium; 1 g Fiber; 15 g Sugars. Exchanges: 1 Fruit or Other Carb.
4 small acorn squash
Cut squash in half lengthwise; remove seeds. Place cut side down in 13x9x12-inch baking dish. Bake in preheated 350°F oven for 35 minutes.
Turn cut side up. Combine remaining ingredients and fill squash with fruit mixture. Continue baking for 25 minutes, or until squash is tender. Makes 8 Servings.
Per Serving: 168 Cal; 3 g Total Fat (2 g Sat Fat); 37 g Carb; 8 mg Cholesterol; 41 mg Sodium; 4.5 g Dietary Fiber; 2 g Protein; 10 g Sugars. Exchanges: 2 Carbohydrate (Veg&Fruit); 1 Fat.
HOT CRANBERRY GROG
4 cups low-calorie cranberry juice cocktail
Combine all ingredients in saucepan. Bring to a boil. Remove from heat and let stand 15 minutes to blend flavors. Serve immediately. Makes 5 Servings.
Per (3/4 cup) Serving: 50 Cal; 00 g Fat; 12 g Carb; 00 mg
Cholesterol; 6 mg Sodium; 75 mg Potassim. Exchanges: