Cranberries

Cranberries.jpg

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 flavour. 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 Labour 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 colour 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.

Health benefits and concerns

Health benefits and concerns for berries
Many health benefits and concerns associated with this food are applicable to other berries. Read about health benefits and concerns for berries for a full description.