Cranberries
Cranberries pair well with nuts, wild rice, whole grains, and poultry.
Shiny and red, cranberries are small, not very juicy, and extremely sour. Unlike other
berries, they keep well for long periods of time. It is believed that the Pilgrims dined on
cranberry dishes at the first Thanksgiving feast in 1621; however, the famous cranberry sauce
did not become a part of the Thanksgiving tradition until the 1800s.
Cranberries grow wild in northern Europe and they are extensively cultivated in irrigated
bogs in Massachusetts, Wisconsin, Washington, and Oregon.
Varieties
In the fall, fresh cranberries are sold in 12-ounce (336g) bags in most supermarkets.
Canned cranberry sauce—strained and jelled, and whole-berry—is available
year-round, as are frozen cranberries in some markets. Sweetened dried cranberries can be used
like raisins in baked goods or as snacks, and are available in many supermarkets.
Buying and storing tips
Look for cranberries that are bright red, plump, hard, and shiny. Avoid shriveled, soft,
spongy, or browned fruits, which may produce an off flavor. Cranberries will keep up to two
months refrigerated and can be frozen for up to a year.
In early days, berries were selected by being rolled down a short flight of stairs. Good
ones bounced like little rubber balls, soft ones stayed on the steps. Today’s grading
machines work on the same principle.
Availability
Cranberries are harvested between Labor Day and Halloween, with the peak market period
extending from October through December.
Preparation, uses, and tips
Because these berries have a very tart taste, few
people eat them in their fresh, raw state. Cranberries are a good addition to nut breads, and
pair well with wild rice and whole grains. They combine well with other fall fruits such as
apples and pears,
and their red color and lively taste can brighten up roast poultry and otherwise ordinary dishes.
Commercial cranberry juice is usually sweetened. To make your own, cover the cranberries
with water and simmer, keeping the lid on the pot, for 40 minutes. Puree and sweeten to taste
with your choice of sweetener.
To make your own whole cranberry sauce, you need 3 cups (95g) of cranberries, 1 1/2 cups
(480g) of sugar, and 3/4 cup (168.7ml) of water. Simmer cranberries and water together. While
simmering, mash with potato masher. Add sugar; simmer for 10 more minutes, stirring
occasionally. Put into container and refrigerate. Makes about 2 cups (470ml) of sauce.
Nutritional Highlights
Cranberries (whole berries), 1 cup (95g)
Calories: 46
Protein: 0.37g
Carbohydrate: 12g
Total Fat: 0.19g
Fiber: 4.0g
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value, based upon United States
Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a
particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value.
Nutritional information and daily nutritional guidelines may vary in different countries.
Please consult the appropriate organization in your country for specific nutritional values
and the recommended daily guidelines.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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