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Energetic Health Institute
1. Check out the health-boosting vitamins, antioxidants, and beneficial compounds found in your cranberries.
2. Learn how to choose the freshest cranberries and best practices for storing them to maximize their shelf life.
3. Check out both a sweet and savory dish for this year’s cranberry haul.
Hey, Amazing Humans! Did you know cranberries aren’t just for decking out your holiday table? These vibrant little berries are total nutrient powerhouses, bringing some serious health perks to your diet all year round—if you’re not sensitive to them, that is. Not sure? Maybe consider a delayed food allergy test to see what’s good for you!
Here’s a fun fact: When cranberries are ripe, they bounce! Yep, they’ve even been nicknamed bounceberries because of this quirky trait—I only found this out while digging into some cranberry facts for this article, lol! In this guide, we’ll dive into the nutritional benefits of cranberries, share some tips on how to pick and store them, and even throw in some recipes that go way beyond the same old cranberry sauce (though if that’s your thing, do you, boo boo!).
Join me as we discover how these small but mighty cranberries can not only add a pop of color and flavor to your meals but also boost your health during the holiday season and throughout the year. Let’s get bouncing with bounceberries and make our food connections richer and more flavorful! (1)
These vibrant berries are packed with essential vitamins such as vitamin C, fiber, manganese, and vitamin K. Historically, sailors relied on cranberries to ward off scurvy during long voyages due to their high vitamin C content. They’re also fantastic at fighting off free radicals, supporting cellular health, and reducing the risk of heart disease.
Cranberries are loaded with unique compounds called proanthocyanidins—pronounced pro-an-tho-SIGH-an-i-dins. These powerful elements prevent bacteria like E. coli, which are known to be responsible for 80-90% of urinary tract infections, from adhering to the walls of our urinary tract. Even a small amount, such as 1.5 ounces of dried cranberries, can make a significant difference! Additionally, cranberries are effective against foodborne pathogens like Listeria and can reduce bacteria responsible for tooth decay.
Recent studies suggest that cranberries might also block viruses in ways similar to their bacterial prevention capabilities. This exciting potential means cranberries could help reduce the risk of viral infections by preventing viruses from attaching to our cells, similar to how they prevent the adhesion of bacteria on the bladder walls. There’s even research suggesting that cranberries could help in preventing the herpes type 2 virus.
These small but mighty berries can help prevent kidney stones by inhibiting the aggregation of crystals that form stones and have been used historically as a natural poultice to help wounds heal, thanks to their high tannin content. So, next time you snack on some cranberries or add them to your meal, think about all the incredible ways they’re boosting your health. Let’s keep embracing these natural wonders and enhancing our wellness with every delicious berry! (2)(3)(4)(5)
Check for Brightness: Look for cranberries with a vibrant, bright red color. This indicates they are fresh and ripe.
Test for Firmness: Fresh cranberries should be firm to the touch. Avoid berries that feel soft or mushy, as they may be overripe or spoiled.
Inspect for Damage: Examine the berries for any soft spots, wrinkles, or signs of spoilage. Discard any that appear damaged.
Remember the Bounce Test: Ripe cranberries are known as ‘bounceberries’ because they can bounce, but it’s best to keep them on the shelf rather than testing their acrobatics at the store!
Chill Out: Fresh cranberries love the cold. Stash them in your fridge right when you get home, but first, pick out and toss any berries that look soft or rotten. Don’t wash them until you’re ready to use them; this helps them stay fresher longer.
Freezing: If you want to keep your cranberries around for a good while, freezing is your best bet. Just wash and dry them thoroughly, spread them out on a cookie sheet to freeze individually, and then pop them into a freezer bag. Label with the date because they’ll stay good for about a year. Just remember, once thawed, they’ll get pretty soft, so use them quickly or in recipes where a little mush doesn’t matter.
Drying: Dried cranberries are great for snacking or tossing in salads and baking. If you dry them yourself, store them in an airtight container—they’ll last for several weeks.
Cranberry Rosemary Chicken Skillet
Ingredients:
Instructions:
Do recipes sometimes feel like too much and you just want simple, easy ways to add cranberries to your meals right now? Me too! I got you. Here are some quick ideas to sprinkle a little cranberry goodness into your day.
Oatmeal: Stir in cranberries to wake up your morning oatmeal. (6)
Smoothies: Add cranberries for a tart kick in your next smoothie. (7)
Salads: Toss in some dried cranberries for a touch of sweetness. (8)
Yogurt Parfait: Layer cranberries for a colorful parfait. (9)
Trail Mix: Mix in cranberries for a tangy twist on your snack.(10)
Baked Goods: Fold cranberries into your mix for a fruity flavor. (11)
Cheese Board: Dot cranberries among your cheese selections for a pop of color. (12)
Rice Pilaf: Sprinkle cranberries to sweeten up your side dish. (13)
Roasted Vegetables: Add cranberries in the last few minutes for a zesty zing. (14)
Pancakes or Waffles: Drop cranberries into your batter for a festive flair. (15) (16)
Tea: Infuse cranberries for a tangy tea variation. (17)
Sandwiches or Wraps: Include cranberries for a sweet crunch. (18) (19)
Dips: Mix cranberries into dips for a unique taste. (20)
Stuffing: Add cranberries for a festive touch in your stuffing. (21)
Cereal: Sprinkle cranberries to brighten up your bowl.
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