Cranberries
When you think of cranberries, your first thought may be of Thanksgiving. Every year 20 percent of the more than 400 million pounds of cranberries Americans use are consumed during the week of Thanksgiving. However, there are many surprising health benefits beyond enjoying them just one or two times a year.
Since the early 20th century, cranberry consumption has been recommended as a way to promote urinary tract health. A 1994 study by Harvard Medical School found that cranberry consumption made it more difficult for certain harmful bacteria to linger on the lining of the bladder. For women especially, research has shown a reduction in urinary tract infections (UTIs) when consuming dried cranberries every day. By 1998, another study conducted by Rutgers University had identified proanthocyanidins as the key component of cranberry that was making it more difficult for E. coli to attach to the urinary tract.
Because these proanthocyanidins can decrease bacteria in the urinary tract, there is some research indicating that cranberries may have a similar impact on the bacteria in your mouth. While more research will be necessary, if true, it could make a case for cranberries helping to decrease cavities.
Dried cranberries are a great source of fiber and hold a similar sugar content as other dried fruits.
Only five percent of cranberries are eaten as fresh fruit, with the remaining 95 percent processed into juices, jams, sauces, and other products. It takes about 4,400 berries to make a gallon of juice.
The majority of cranberries are generally available from September to December. Freezing allows accessibility throughout the year. All forms of cranberries are easy to incorporate into the diet such as in salads, yogurt, sandwiches, sauces, casseroles, and desserts.
Recipe – Holiday Carob Cranberry Peppermint Bark
Ingredients
2 cups carob chips
1 cup creamy almond butter, or cashew butter
¾ cup dried cranberries, or cherries, chopped
¾ cup sliced almonds
1-1 ½ tsp. peppermint flavoring
¼ cup shredded unsweetened coconut, or coconut flakes, for topping
Process
Melt carob chips and nut butter in a heavy-bottom saucepan. Remove from heat and stir in fruit, almonds, and peppermint flavoring. Spread unto parchment paper-lined baking sheet or casserole dish. Top with coconut shreds or flakes. Refrigerate or freeze for 20 minutes. Break into pieces. Store in a container in the freezer.