The pomegranate whose history goes back centuries and the cranberry, a fruit native to North America, both deliver versatility, delicious taste as well as an abundance of nutrition and health properties. And, their vibrant rich colour makes them a perfect addition to any festive meal. Pomegranates and cranberries are the jewels of the holiday table but they are so delicious and versatile they can be used in everyday cooking too.
Cranberries
Cranberries were the first fruit of the New World to be sold in Europe, beginning in the 1700’s when “Cape Cod bell cranberries” were sold in London, England.
Today cranberries are available frozen all year around but at holiday time the stores and markets are full of fresh cranberries. Fresh or frozen, they can be used in baked goods from muffins to scones and cookies to quick breads. Many people feel dried cranberries have replaced raisins and they do make a great snack. Basic cranberry sauce is so easy to make and much better than the canned variety but use cranberries in main courses, salsas and desserts as well.
Nutrition Facts
One cup of raw cranberries contains 46 calories, is high in dietary fibre (4 grams) and contains vitamin C.
Dried sweetened cranberries are often eaten as a snack or added to baked goods. Check the ingredient list for the amount of added sugar.
1/4 cup (60 ml) dried sweetened cranberries contains 95 calories and 1.8 grams of fibre
Balm for Urinary Tract Infections
People drink cranberry juice to both prevent and treat bladder and urinary tract infections and this benefit has been shown in a number of scientific studies. Research shows that the anthocyanins, which give cranberries their vibrant red colour, work by preventing the harmful bacteria from sticking to the lining of the urinary tract. The amount of juice needed to have an effect has not been determined.
A healthy stomach
Helicobacter pylori (H. pylori) is the bacteria that is associated with stomach ulcers and gastritis. Some studies suggest that cranberries help prevent the H. pylori from sticking to the stomach wall and in so doing, can help keep your stomach healthy. A recent study of women suggests that drinking 1 cup (250 ml) of cranberry juice twice daily during and after a 1-week course of antibiotics to treat H. pylori infection, enhanced the power of the antibiotic to clear the stomach of this bacteria. Another study showed a similar effect in children.
Heart Help
The antioxidants found in cranberries may help the body fight off the damaging effects of free radicals. Lab studies have shown that cranberries help protect LDL-cholesterol (the “bad” cholesterol) from being oxidized. It is when LDL is oxidized by free radicals that it more easily sticks to artery walls, increasing heart disease risk.
Slow Aging
A recent animal study suggests that resveratrol, a compound found in cranberries and other foods, may protect the heart and slow down the effects of aging. While it has not yet been shown in humans, the research looks promising.
Buying and Storing
Most fresh cranberries are sold in plastic bags which makes it more difficult to choose the best berries. But, if you look through the bag, try to choose one that’s full of plump, firm, dry berries with good clear colour, ranging from light pink to deep bright crimson. Avoid any that have been crushed or have mildew. If you do find loose cranberries, you can test for freshness by bouncing a few on a hard surface. If they don’t bounce, they are likely past their prime.
Fresh cranberries will keep for several weeks in the refrigerator in the original plastic bag. Before using, rinse and remove any remaining stems or leaves or freeze. They are usually only available around Thanksgiving and Christmas, but frozen cranberries are available all year round. Frozen cranberries will keep up to a year.
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