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December 13, 2007
It's That Time of Year to... Eat More Cranberries
Health benefits: Cranberries -- a good source of vitamins A and C -- contain antioxidants and flavonoids that help reduce the risk of heart disease and stroke and protect you from cancer. They also contain fiber, which aids in digestion and helps lower cholesterol.
Nutritional info: One cup of whole, raw cranberries -- 47 calories -- provides an impressive 4.0 grams of fiber, along with 0.4 gram of protein, 0.2 gram of fat (none of it saturated), 1.0 milligram of sodium, and no cholesterol.
How to eat them: Traditional sauce aside, these very tart berries work well in pies, cobblers, muffins, chutneys, and relishes. They also complement meat superbly, and mix nicely with other, less tart fruits. The best way to chop fresh or frozen cranberries -- which do not need to be defrosted before use -- is to use the "pulse" setting on a food processor with a metal blade. If you're cooking the berries, be sure to remove them from the heat when they pop, or they'll start to turn mushy and bitter.
Peak growing season: Harvesting generally occurs between in September and October, with the peak market period running through December.
Apple Walnut Salad with Cranberry Vinaigrette
INGREDIENTS
* 1/2 cup chopped walnuts
* 1/4 cup cranberries
* 1/4 cup balsamic vinegar
* 1 cup red onion, chopped
* 1 tablespoon white sugar
* 1 tablespoon Dijon-style prepared mustard
* 1 cup vegetable oil
* salt and pepper to taste
* 10 cups mixed salad greens, rinsed and dried
* 2 Red Delicious apples, cored and thinly sliced
DIRECTIONS
1. Preheat the oven to 350 degrees F (175 degrees C). Spread the walnuts out on a baking sheet in a single layer. Bake for 8 to 10 minutes in the preheated oven, or until lightly toasted.
2. In a food processor, combine the cranberries, vinegar, onion, sugar, and mustard. Puree until smooth; gradually add oil, and season with salt and pepper.
3. In a salad bowl, toss together the greens, apples, and enough of the cranberry mixture to coat. Sprinkle with walnuts, and serve.
CRANBERRY NUT BREAD
1 c. sugar
1 c. cranberries, chopped
2 c. flour
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
1 egg
1/4 c. salad oil
1 tsp. grated orange rind
3/4 c. orange juice
1/2 c. chopped walnuts
Stir 1 tablespoon sugar into chopped cranberries; set aside. In large bowl, combine remaining sugar with dry ingredients; blend thoroughly. With hand beater, beat egg, oil, rind and juice together. Stir into dry ingredients, mixing just enough to moisten. Fold in the nuts and cranberries. Bake in greased loaf pans, at 350 degrees for about 1 hour or until done. Best after frozen and thawed.
Posted by Lisa at December 13, 2007 6:14 PM
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