Did you know that cranberries, a botanical cousin to blueberries, are the third most-studied fruit, after grapes and strawberries? Nutrition researcher Paul Gross, PhD, who calls himself the “berry doctor,” points out in his book Superfruits that cranberries have been the subject of more than 500 studies in the past century. Researchers have focused on cranberries’ phenolic compounds, which are plant chemicals that protect against a wide range of health problems. Based on the findings, Gross places cranberries seventh in his list of the world’s top 20 superfruits.
In a study published in the Journal of Agricultural and Food Chemistry, cranberries beat 19 other common fruits for phenolic content, surpassing red grapes, apples, strawberries, blueberries, and other fruits. It is because of these compounds that cranberries may help lower heart risk, strengthen the immune system, reduce inflammation, slow down some aging processes in the body, and heal ulcers.
Cranberries are especially rich in a type of phenolic called flavonoids, particularly proanthocyanidins, or PACs. The PACs in cranberries have a unique structure that prevents harmful bacteria from sticking to the lining of the urinary tract. Cranberry PACs thus repel these bacteria and ward off infections. In a similar way, cranberries help prevent the bacterium H. Pylori from sticking to the lining of the stomach. According to the America Cancer Society, H. Pylori is a major risk factor for the development of stomach cancer.
Cranberries may also offer a natural defense against heart disease. The same powerful PACs also act as antioxidants to prevent low density lipoprotein (LDL) cholesterol from oxidizing. Why is this important? When oxidized, LDL cholesterol becomes more reactive with the surrounding tissues and injures them. Over time, this damage can restrict blood flow, leading to coronary heart disease.
A newer area of research, according to the website of the nonprofit Cranberry Institute, a trade organization, is cranberries’ ability to fight cancer. Preliminary results from lab studies are encouraging, but more evidence is needed to firmly establish this connection.
Getting the Health Benefits
To get a reliable amount of cranberry PACs in your daily diet, you’ll need to consume cranberries in the following amounts, according to the Cranberry Institute.
- 1/4 cup of fresh or frozen cranberries or
- 1/3 cup of dried cranberries or
- 1/4 cup of cranberry sauce or
- 2 oz. of 100-percent cranberry juice
A few notes regarding the above choices: First of all, you may be wondering what one does with fresh cranberries; they are obviously way too tart to eat by themselves. You can always add them to any quick bread of muffin recipe. Or, see the recipes below for some ideas on using the fresh or frozen fruit in a variety of baked goods and cooked dishes.
Dried cranberries are very versatile. You can eat them plain as a great snack, or make your own trail mix with cranberries instead of, or in addition to, raisins. You can also add them to quick breads; to leafy green or spinach salads; to grain, rice, or quinoa dishes; to your morning hot cereal; to yogurt or cottage cheese; or combine with walnuts in a chicken salad for a nice variation on a classic. One brand I highly recommend is Trader Joe’s Whole Organic Sweetened Dried Cranberries. They are plump and tasty, with just the right balance of sweet and tart.
As for cranberry sauce, many people tend to serve it only on Thanksgiving. It pays to use it more often, as it enhances the flavor of hamburgers and other meat dishes. Keep in mind that some brands use unhealthful sweeteners, such as high-fructose corn syrup. One brand I found that seems more healthful is Shoprite’s organic product, which uses whole organic sugar.
In addition to their potent PACs, cranberries are an excellent source of vitamin C and both soluble and insoluble fiber. Nationally known nutritionist Ann Louise Gittleman, author of The Fat Flush Plan and Fat Flush for Life, is a big proponent of cranberries because of their robust nutritional profile. She suggests getting the fruit’s benefits every day in the form of “cranberry H2O.” Gittleman maintains that this “cran-water” – though not providing any of the fiber benefits of cranberries – will, with its flavonoids, enzymes, and organic acids, help the lymphatic system work more efficiently and may aid in weight loss. While she doesn’t cite specific scientific evidence for her recommendation, it does sound to me like a good way to get in a daily dose of this health-promoting fruit.
Here is her recipe: In a 64-ounce (1/2 gallon) BPA-free bottle, stir together eight ounces of unsweetened cranberry juice with 56 ounces of filtered or spring water. Or, use three tablespoons of concentrate and 64 ounces of filtered or spring water. She suggests drinking eight glasses daily of this cranberry elixir.
* * *
“Healthified” Cranberry-Nut Bread
This great-tasting cranberry bread is very adaptable. It can be made gluten-free, egg-free, nut-free, or pareve to suit sensitivities, allergies, or taste preferences. You can vary the sweeteners or even use a combination. In other words, you can pretty much base the bread on what you happen to have in your kitchen. The template is based on a recipe found on livebetteramerica.com, whose mission is to “create better-for-you recipes that are just as yummy as the originals.”
3 c. whole-grain flour, such as wheat, spelt, or a gluten-free flour blend (Up to 1 c. flour can be replaced with ground or milled flax, or a combination of flax and hemp)
3/4 to 1 c. natural sugar
1/4 to 1/2 c. real maple syrup or molasses
2 tsp. baking powder
1/4 tsp. baking soda
1 tsp. salt
1 tsp. ground ginger
1 c. milk (dairy or non-dairy)
1/3 c. canola, grapeseed, or light olive oil
2 tsp. vanilla
2 eggs
2 c. fresh or one 12-oz. bag frozen (thawed and drained) cranberries, coarsely chopped
1/2 c. chopped pecans or walnuts, toasted (optional)
Heat oven to 350°F. Grease bottoms only of 2 loaf pans (8”x4”) with cooking spray. In large bowl, mix flours, non-liquid sugars, baking powder, baking soda, salt, and ginger. Blend well. In medium bowl stir milk, maple syrup, oil, vanilla, and eggs until well-blended. Stir into flour mixture until well-mixed. Stir in cranberries and nuts. Spoon batter evenly into pans. Bake about 1 hour or until toothpick inserted into center comes out clean. Cool 10 minutes. Remove from pans to cooling racks. Cool completely, wrap tightly, and store in refrigerator. Each loaf will yield 16 slices.
Baked Butternut Squash and Cranberries
If you love squash, as I do, you’ll enjoy this lovely side dish, courtesy of the Fix-It and Enjoy-It Healthy Cookbook by Phyllis Pellman Good.
1 medium butternut squash (about 4 lbs. before peeling and removing seeds), peeled and cubed
1/2 onion, sliced
1 T. olive oil
pinch of sage
pinch of dried thyme
pinch of cinnamon
1/2 c. dried cranberries
1/4 c. cranberry juice, without added sugar
Preheat oven to 350°F. In large bowl, toss cubed squash and onion with olive oil. Stir in herbs and cranberries. Spread mixture in lightly greased 3- or 4-quart baking dish. Cover and bake 1 hour. Pour juice over squash and return dish to oven for another 15 or 20 minutes, uncovered. Serve warm or cold.
Cranberries and Brown Rice
This is a simple way to add dried cranberries to a grain dish. The idea came from a recipe on decascranberry.com.
2 c. whole-grain brown rice or other whole grain, such as quinoa
4 c. water or broth (confirm water-grain ratio per product instructions)
1 tsp. sea salt
1/4 c. walnuts, chopped (optional)
Cook rice or other grain according to package directions or use above ratio. Remove from heat and let sit covered for 10 minutes. Add cranberries and nuts, and fluff with a fork.
Cranberry Pineapple Bars
Sweet and tart flavors are combined to make a tasty snack. Adapted from about.com.homecooking.
Nonstick cooking spray
1 c. fresh or frozen cranberries
1 c. crushed pineapple, undrained
1/4 c. natural sugar, packed
1 1/2 tsp. cornstarch
3/4 c. whole-grain flour
3/4 c. quick-cooking oatmeal
1/4 tsp. ground ginger
1/4 tsp. ground cinnamon
1/4 tsp. ground nutmeg
3 T. chilled butter or healthy substitute, such as Spectrum palm oil spread, cut in pieces
1 egg, lightly beaten
1/4 c. pecans, chopped
Preheat oven to 350°F. Line an 8-inch square baking pan with nonstick foil. Place cranberries, pineapple, sugar, and cornstarch in a saucepan over medium heat. Bring to a boil, while stirring often, and cook for 1 minute. Reduce heat to low, cover, and simmer for 12 minutes, stirring occasionally, until cranberries pop and mixture thickens. Set aside to cool.
Whisk together flour, oatmeal, sugar, and spices in large bowl. Cut in butter or Spectrum with a pastry blender until mixture looks like coarse meal. Remove one-half cup and set aside. Add egg to the remaining oatmeal mixture. Stir well. Press into the bottom of the prepared pan and bake 10 minutes to make the crust.
Spread the cranberry-pineapple mixture evenly over the crust. Stir nuts into the remaining half-cup of oatmeal mixture, and sprinkle over the top of the fruit. Bake an additional 25 to 30 minutes, until lightly browned. Let the bars cool, remove from pan, place on foil, and cut into 16 bars to serve.
Cranberry Nut Bars
Ocean Spray, American’s top maker of cranberry products, offers this quick and easy snack recipe on its website.
2 eggs
1 c. sugar, natural
1 c. whole-grain flour
1/3 c. butter (melted) or coconut oil
1 1/4 c. fresh or frozen cranberries
1/2 c. chopped walnuts
Preheat oven to 350°F. Grease an 8-inch baking pan. Beat eggs in a medium mixing bowl until thick. Gradually add sugar, beating until well-blended. Stir in flour and melted butter, blend well. Add cranberries and nut, mixing gently. Spread evenly in pan. Bake for about 45 minutes, until golden brown and a toothpick inserted in center comes out clean. Cool and cut into 16 bars.
Lauren Mirkin, CNS, LDN, LGPC, is a licensed nutritionist and counselor. She provides nutritional counseling at the Johns Hopkins Integrative Medicine and Digestive Center at Green Spring Station. Contact her at 443-326-7023 or holisticnutritionhelp@gmail.com.
sidebar
Fun Facts about Cranberries
- Tangy cranberries are one of only three fruits that are native to North America and still commonly grown, according to the Cranberry Institute. The others are blueberries and the Concord grape.
- Native Americans used cranberries extensively as food and medicine.
- Currently, most of the U.S crop is grown in bogs in Wisconsin, Massachusetts, New Jersey, Oregon, and Washington.
The Cranberry Chronicles
by Lauren Mirkin, CNS, LDN, LGPC
Did you know that cranberries, a botanical cousin to blueberries, are the third most-studied fruit, after grapes and strawberries? Nutrition researcher Paul Gross, PhD, who calls himself the “berry doctor,” points out in his book Superfruits that cranberries have been the subject of more than 500 studies in the past century. Researchers have focused on cranberries’ phenolic compounds, which are plant chemicals that protect against a wide range of health problems. Based on the findings, Gross places cranberries seventh in his list of the world’s top 20 superfruits.
In a study published in the Journal of Agricultural and Food Chemistry, cranberries beat 19 other common fruits for phenolic content, surpassing red grapes, apples, strawberries, blueberries, and other fruits. It is because of these compounds that cranberries may help lower heart risk, strengthen the immune system, reduce inflammation, slow down some aging processes in the body, and heal ulcers.
Cranberries are especially rich in a type of phenolic called flavonoids, particularly proanthocyanidins, or PACs. The PACs in cranberries have a unique structure that prevents harmful bacteria from sticking to the lining of the urinary tract. Cranberry PACs thus repel these bacteria and ward off infections. In a similar way, cranberries help prevent the bacterium H. Pylori from sticking to the lining of the stomach. According to the America Cancer Society, H. Pylori is a major risk factor for the development of stomach cancer.
Cranberries may also offer a natural defense against heart disease. The same powerful PACs also act as antioxidants to prevent low density lipoprotein (LDL) cholesterol from oxidizing. Why is this important? When oxidized, LDL cholesterol becomes more reactive with the surrounding tissues and injures them. Over time, this damage can restrict blood flow, leading to coronary heart disease.
A newer area of research, according to the website of the nonprofit Cranberry Institute, a trade organization, is cranberries’ ability to fight cancer. Preliminary results from lab studies are encouraging, but more evidence is needed to firmly establish this connection.
Getting the Health Benefits
To get a reliable amount of cranberry PACs in your daily diet, you’ll need to consume cranberries in the following amounts, according to the Cranberry Institute.
- 1/4 cup of fresh or frozen cranberries or
- 1/3 cup of dried cranberries or
- 1/4 cup of cranberry sauce or
- 2 oz. of 100-percent cranberry juice
A few notes regarding the above choices: First of all, you may be wondering what one does with fresh cranberries; they are obviously way too tart to eat by themselves. You can always add them to any quick bread of muffin recipe. Or, see the recipes below for some ideas on using the fresh or frozen fruit in a variety of baked goods and cooked dishes.
Dried cranberries are very versatile. You can eat them plain as a great snack, or make your own trail mix with cranberries instead of, or in addition to, raisins. You can also add them to quick breads; to leafy green or spinach salads; to grain, rice, or quinoa dishes; to your morning hot cereal; to yogurt or cottage cheese; or combine with walnuts in a chicken salad for a nice variation on a classic. One brand I highly recommend is Trader Joe’s Whole Organic Sweetened Dried Cranberries. They are plump and tasty, with just the right balance of sweet and tart.
As for cranberry sauce, many people tend to serve it only on Thanksgiving. It pays to use it more often, as it enhances the flavor of hamburgers and other meat dishes. Keep in mind that some brands use unhealthful sweeteners, such as high-fructose corn syrup. One brand I found that seems more healthful is Shoprite’s organic product, which uses whole organic sugar.
In addition to their potent PACs, cranberries are an excellent source of vitamin C and both soluble and insoluble fiber. Nationally known nutritionist Ann Louise Gittleman, author of The Fat Flush Plan and Fat Flush for Life, is a big proponent of cranberries because of their robust nutritional profile. She suggests getting the fruit’s benefits every day in the form of “cranberry H2O.” Gittleman maintains that this “cran-water” – though not providing any of the fiber benefits of cranberries – will, with its flavonoids, enzymes, and organic acids, help the lymphatic system work more efficiently and may aid in weight loss. While she doesn’t cite specific scientific evidence for her recommendation, it does sound to me like a good way to get in a daily dose of this health-promoting fruit.
Here is her recipe: In a 64-ounce (1/2 gallon) BPA-free bottle, stir together eight ounces of unsweetened cranberry juice with 56 ounces of filtered or spring water. Or, use three tablespoons of concentrate and 64 ounces of filtered or spring water. She suggests drinking eight glasses daily of this cranberry elixir.
* * *
“Healthified” Cranberry-Nut Bread
This great-tasting cranberry bread is very adaptable. It can be made gluten-free, egg-free, nut-free, or pareve to suit sensitivities, allergies, or taste preferences. You can vary the sweeteners or even use a combination. In other words, you can pretty much base the bread on what you happen to have in your kitchen. The template is based on a recipe found on livebetteramerica.com, whose mission is to “create better-for-you recipes that are just as yummy as the originals.”
3 c. whole-grain flour, such as wheat, spelt, or a gluten-free flour blend (Up to 1 c. flour can be replaced with ground or milled flax, or a combination of flax and hemp)
3/4 to 1 c. natural sugar
1/4 to 1/2 c. real maple syrup or molasses
2 tsp. baking powder
1/4 tsp. baking soda
1 tsp. salt
1 tsp. ground ginger
1 c. milk (dairy or non-dairy)
1/3 c. canola, grapeseed, or light olive oil
2 tsp. vanilla
2 eggs
2 c. fresh or one 12-oz. bag frozen (thawed and drained) cranberries, coarsely chopped
1/2 c. chopped pecans or walnuts, toasted (optional)
Heat oven to 350°F. Grease bottoms only of 2 loaf pans (8”x4”) with cooking spray. In large bowl, mix flours, non-liquid sugars, baking powder, baking soda, salt, and ginger. Blend well. In medium bowl stir milk, maple syrup, oil, vanilla, and eggs until well-blended. Stir into flour mixture until well-mixed. Stir in cranberries and nuts. Spoon batter evenly into pans. Bake about 1 hour or until toothpick inserted into center comes out clean. Cool 10 minutes. Remove from pans to cooling racks. Cool completely, wrap tightly, and store in refrigerator. Each loaf will yield 16 slices.
Baked Butternut Squash and Cranberries
If you love squash, as I do, you’ll enjoy this lovely side dish, courtesy of the Fix-It and Enjoy-It Healthy Cookbook by Phyllis Pellman Good.
1 medium butternut squash (about 4 lbs. before peeling and removing seeds), peeled and cubed
1/2 onion, sliced
1 T. olive oil
pinch of sage
pinch of dried thyme
pinch of cinnamon
1/2 c. dried cranberries
1/4 c. cranberry juice, without added sugar
Preheat oven to 350°F. In large bowl, toss cubed squash and onion with olive oil. Stir in herbs and cranberries. Spread mixture in lightly greased 3- or 4-quart baking dish. Cover and bake 1 hour. Pour juice over squash and return dish to oven for another 15 or 20 minutes, uncovered. Serve warm or cold.
Cranberries and Brown Rice
This is a simple way to add dried cranberries to a grain dish. The idea came from a recipe on decascranberry.com.
2 c. whole-grain brown rice or other whole grain, such as quinoa
4 c. water or broth (confirm water-grain ratio per product instructions)
1 tsp. sea salt
1/4 c. walnuts, chopped (optional)
Cook rice or other grain according to package directions or use above ratio. Remove from heat and let sit covered for 10 minutes. Add cranberries and nuts, and fluff with a fork.
Cranberry Pineapple Bars
Sweet and tart flavors are combined to make a tasty snack. Adapted from about.com.homecooking.
Nonstick cooking spray
1 c. fresh or frozen cranberries
1 c. crushed pineapple, undrained
1/4 c. natural sugar, packed
1 1/2 tsp. cornstarch
3/4 c. whole-grain flour
3/4 c. quick-cooking oatmeal
1/4 tsp. ground ginger
1/4 tsp. ground cinnamon
1/4 tsp. ground nutmeg
3 T. chilled butter or healthy substitute, such as Spectrum palm oil spread, cut in pieces
1 egg, lightly beaten
1/4 c. pecans, chopped
Preheat oven to 350°F. Line an 8-inch square baking pan with nonstick foil. Place cranberries, pineapple, sugar, and cornstarch in a saucepan over medium heat. Bring to a boil, while stirring often, and cook for 1 minute. Reduce heat to low, cover, and simmer for 12 minutes, stirring occasionally, until cranberries pop and mixture thickens. Set aside to cool.
Whisk together flour, oatmeal, sugar, and spices in large bowl. Cut in butter or Spectrum with a pastry blender until mixture looks like coarse meal. Remove one-half cup and set aside. Add egg to the remaining oatmeal mixture. Stir well. Press into the bottom of the prepared pan and bake 10 minutes to make the crust.
Spread the cranberry-pineapple mixture evenly over the crust. Stir nuts into the remaining half-cup of oatmeal mixture, and sprinkle over the top of the fruit. Bake an additional 25 to 30 minutes, until lightly browned. Let the bars cool, remove from pan, place on foil, and cut into 16 bars to serve.
Cranberry Nut Bars
Ocean Spray, American’s top maker of cranberry products, offers this quick and easy snack recipe on its website.
2 eggs
1 c. sugar, natural
1 c. whole-grain flour
1/3 c. butter (melted) or coconut oil
1 1/4 c. fresh or frozen cranberries
1/2 c. chopped walnuts
Preheat oven to 350°F. Grease an 8-inch baking pan. Beat eggs in a medium mixing bowl until thick. Gradually add sugar, beating until well-blended. Stir in flour and melted butter, blend well. Add cranberries and nut, mixing gently. Spread evenly in pan. Bake for about 45 minutes, until golden brown and a toothpick inserted in center comes out clean. Cool and cut into 16 bars.
Lauren Mirkin, CNS, LDN, LGPC, is a licensed nutritionist and counselor. She provides nutritional counseling at the Johns Hopkins Integrative Medicine and Digestive Center at Green Spring Station. Contact her at 443-326-7023 or holisticnutritionhelp@gmail.com.
sidebar
Fun Facts about Cranberries
- Tangy cranberries are one of only three fruits that are native to North America and still commonly grown, according to the Cranberry Institute. The others are blueberries and the Concord grape.
- Native Americans used cranberries extensively as food and medicine.
- Currently, most of the U.S crop is grown in bogs in Wisconsin, Massachusetts, New Jersey, Oregon, and Washington.
