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Cranberries are harvested between early September and late October, with the peak market period from October until the end of December.
Quick cranberry sauce
Simmer 3 cups (425 grams) of cranberries in 3/4 cup (170 ml) water and mash when soft. Add 1 1/2 cups (340 grams) sugar, simmer for 10 more minutes, stirring occasionally, and refrigerate.
Juicy juice
To make your own cranberry juice, cover berries with water and simmer for 40 minutes. Purée and sweeten to taste with sugar or a nonsugar sweetener like stevia extract.
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 color 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.
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.
Cranberries, 1 cup (whole) (95g)
Calories: 44
Protein: 0g
Carbohydrate: 12g
Total Fat: 0g
Fiber: 4g
*Excellent source of: Vitamin C (12.64mg)
*Good source of: Manganese (0.34mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
