Cranberries 101

Cranberries are a member of the heather family and are closely related to the blueberry, bilberry, and lingonberry. They are not often consumed raw as they have a sharp, sour taste so are often consumed as juice, in sauces, dried, or used as powders or extracts in supplements. Cranberries consist mostly of water with the rest consisting of carbohydrates and fiber. The carbohydrates found in cranberries include simple sugars such as sucrose, glucose, and fructose. The fiber in cranberries includes insoluble fiber such as pectin, cellulose, and hemicellulose (all of which pass through your gut intact); as well as soluble fiber, which is good for heart health, blood sugar control, weight management, gut health, and digestion. 

Cranberries are also rich in several vitamins and minerals:

● Vitamin C is one of the main antioxidants found in cranberries. It helps maintain skin, muscle, and bone tissue.

● Manganese is essential for growth and metabolism.

● Vitamin E is an essential fat-soluble antioxidant.

● Vitamin K is essential for blood clotting.

● Copper is a trace element that is known for its role in heart health.

The main nutrients in 1 cup of raw cranberries is as follows:

● Calories: 46

● Water: 87%

● Protein: 0.4 grams

● Carbs: 12.2 grams

● Sugar: 4 grams

● Fiber: 4.6 grams

● Fat: 0.1 grams

Here are some tips to try in order to incorporate cranberries into the diet:

● Make a homemade trail mix with unsalted nuts, seeds, and dried cranberries.

● Include a small handful of frozen cranberries in a fruit smoothie.

● Add dried cranberries to oatmeal or whole-grain cereal.

● Toss dried or fresh cranberries into a muffin or cookie recipe

● Add dried cranberries to a salad.

● Include fresh cranberries in an apple dessert, such as pie or cobbler, for extra flavor.

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Healthy Cranberry Sauce

Ingredients:

● 12 ounces fresh or frozen cranberries

● 1/2 cup fresh-squeezed orange juice (about 1 large orange)

● 1/4 cup grade A maple syrup 

● 1 teaspoon vanilla extract

● Optional add-ins: ½ teaspoon orange zest, cinnamon stick, 1/4 teaspoon nutmeg, chopped pecans, blueberries, etc.

Directions: 

Add all ingredients to a medium pot and bring to a boil over medium-high heat. Reduce the heat to medium and simmer for 6-8 minutes. Stir the mixture frequently to ensure nothing burns or sticks to the pan. The filling is “done” once it has thickened and most of the cranberries have popped. Use a fork or potato masher to pop the remainder of the cranberries, if desired. Let cool completely before serving as desired; leftovers will keep in the fridge for up to one week.