Crazy for Cranberries

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Misty L. Trepke

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Crazy for Cranberries

 

Did you know that cranberries were once a symbol of peace? This North

American berry, once considered an important food and medicine for

native Americans, is a rich source of antioxidants. Research has

revealed more about this little package of nutrients.

 

Cranberries were named for the appearance of the plant's bud and

flower, which look like the neck, head and bill of the cranes that

trampled through the berry bogs. Over time, it changed from " crane

berry " to " cranberry " .

 

Native American Indians used the fruit for food, but they also used

it as a preservative for dried meat. The salt-dried game was pounded

with cranberries and melted fat, then shaped and stored in animal

skins.

 

The versatile berries were used for treating wounds and dying

fabrics. Cranberries were even sweetened with maple sap, creating the

first cranberry sauce. After the colonists arrived, they eventually

began incorporating the tart little berry into their own dishes.

 

One cup of cranberries is packed with 14 mg of vitamin C, 50 IU of

vitamin A, 71 mg of potassium, and only 12 grams of carbohydrates.

The acidity is also helpful for a low carb diet; acid containing

foods help to lower the glycemic value of food, helping to control

your insulin.

 

The juice of the cranberry has been used for centuries to treat

urinary tract infections. Once believed to acidify the urine, a 1994

Harvard study found that cranberries actually contain tannins that

reduce the bacteria responsible for the infections. This is important

information, for about 25% of the women in the United States have at

least one urinary tract infection in their lifetime.

 

The tannins in cranberries prevent E. coli, the main bacteria for

these infections, from sticking to the walls of the bladder and

kidney. This same bioactivity has also been found in similar

substances in blueberries.

 

When shopping for cranberry juice, be sure to read the labels. Some

" juices " are loaded with sugar or are simply used as an addition to

other juices.

 

Look for the pure, undiluted or reconstituted juice, unsweetened or

sweetened with alternatives like fructose or Splenda (never high

fructose corn syrup).

 

Straight, unsweetened cranberry juice is really tart. I drink mine

mixed with grapefruit or a splash of orange juice to help it go down

easier. Unsweetened apple juice is also a good low glycemic mixer

It is always better to mix it yourself, so that you are in control,

not the manufacturer. It is helpful to drink the juice at least a

few times a week as a preventive if you are prone to such infections

and also for the added nutritional benefits.

 

When cooking with cranberries, here are some helpful things to know:

 

Fresh, chopped cranberries can be sprinkled into salads as a colorful

addition.

 

Cranberries can be pureed in a blender with oranges or tangerines as

a base for relish. Add your own sweeteners and nuts to finish!

 

Cranberries can be baked in the oven. Just add about half as much

water as cranberries, sweeten and spice to taste, cover and bake

about an hour at 350 degrees.

 

Dried cranberries are an easy addition to muffins, salads, slaws and

anywhere you want a tartly sweet flavor. The dehydrated berries can

be softened by soaking in cranberry, orange or lemon juice. Cover and

store for a few hours or overnight in your refrigerator until ready

to use.