By Anne Palumbo
Despite its deep roots in Thanksgiving history, cranberry sauce is one of the least-liked Thanksgiving dishes.
If you’re thinking “Oh, poor cranberries,” think again: we Americans like our cranberries both juiced and dried—two products that provide many of the same nutritional benefits as fresh and frozen.
Thanks to their rich nutrient and antioxidant content, cranberries are considered a “superfood” by nutritionists and health experts. In fact, research has linked the nutrients and unique plant compounds in cranberries to a lower risk of urinary tract infection (UTI), certain cancers and heart disease.
By now, most of us have heard about cranberries and UTI infections, and for good reason: cranberries contain beneficial compounds called proanthocyanidins (PACs) that inhibit the adhesion of bacteria, like E. coli, to the urinary system. Less adhesion means less chance for an infection to take hold, hence the benefit of consuming cranberries or cranberry juice at the first hint of a UTI.
These same powerhouse compounds may also boost gut health. A growing body of research suggests that cranberries prevent H. pylori from sticking to the lining of the stomach. The bacterium H. pylori is a major cause of peptic ulcers, gastritis, and gastric cancer.
Your oral health benefits from cranberries’ PACS, too. Not only do they lessen the amount of acid in your mouth, but they also prevent harmful bacteria from sticking to teeth and gums. Several studies have shown that cranberries can help ward off cavities, gum disease, tooth decay, and even oral cancer.
Another reason to eat this beneficial berry: Cranberries are surprisingly good for hearts.
Research suggests that the antioxidants found in cranberries (the same ones linked to cardiovascular benefits in dark leafy greens, some teas and dark chocolate), may protect hearts by lowering blood pressure, increasing levels of good cholesterol while lowering bad, and decreasing stiffness in blood vessels among people with heart disease.
Of course, the nutritional content varies greatly with how the cranberries are processed. Fresh or frozen whole berries are the least processed and provide the most fiber, vitamins and antioxidants with the least sugar. Some dried cranberries, on the other hand, can have more calories due to added sugars. And pure cranberry juice—often fortified with vitamins like C, many Bs, calcium, and some minerals—can be a nutritious choice for many.
Helpful Tips
Read labels carefully when using processed cranberries. Choose 100% cranberry juice and dried cranberries with no or reduced sugar. To boost consumption, add a handful of fresh or frozen cranberries to smoothies, dice fresh cranberries and toss into a salad, or add unsweetened dried cranberries to cereal, yogurt, or trail mix.
Cranberry Muffins with Walnuts
Serves 12
Ingredients
▪ 2 cups flour: 1 cup all-purpose; 1 cup white whole wheat
▪ ¾ cup sugar (or less if preferred)
▪ 1½ teaspoons baking powder
▪ ½ teaspoon baking soda
▪ ½ teaspoon salt
▪ ½ teaspoon cinnamon (or more if preferred)
▪ ¼ cup vegetable oil
▪ 1 large egg
▪ 1 cup 2% milk
▪ 1½ teaspoons vanilla extract
▪ 2 cups fresh or frozen cranberries (halve large ones)
▪ ½ cup coarsely chopped walnuts
▪ coarse sugar for sprinkling (optional)
Instructions
1. Preheat oven to 350 degrees F and line a muffin tin with liners.
2. In a large mixing bowl, whisk together the flour, sugar, baking powder, baking soda, salt, and cinnamon.
3. In a smaller mixing bowl, whisk together the oil, egg, milk, and vanilla until well blended.
4. Add the liquid mixture to the dry mixture and gently stir or whisk until well blended. Stir in nuts.
5. Add the cranberries and fold to combine.
6. Divide the batter into the muffin tins and sprinkle top with sugar, if using. Bake for 25 minutes until tops are golden brown and a toothpick inserted in center comes out clean.
7. Allow to cool in muffin tins before removing.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.