December's Super Food- Cranberries

For the month of December, let us shift our focus to Cranberries:

  • We all know that cranberry sauce is a staple at the holidays, but cranberries are a superfood that you should enjoy all year round. In fall and winter, you can buy them fresh, but they are available frozen year round. Fresh cranberries tend to be hard, sour and bitter. Did you know about 95% of cranberries are processed and used to make cranberry juice and sauce? They are easy to add to cereal, muffins and make a great compliment to chicken and pork dishes. The United States is the world’s leading producer of cranberries, about 399,000 tons per year.
  • Cranberries are filled with both vitamin C and fiber. They also contain a great amount of antioxidants. Blueberries are the only berries with more antioxidant properties then cranberries.
  • Per cup, cranberries have 45 calories, 12 grams of carbohydrate, 5 grams of fiber and 16% of your recommended daily intake of vitamin C.

Cranberry Orange Bran Muffins

Ingredientscranberry muffins

  • 2 cups wheat bran
  • ½ cup sugar
  • 2 ½ cups flour (½ white and ½ wheat)
  • 2 ½ tsp. baking soda
  • 1 tsp. salt
  • 1/3 cup fresh squeezed orange juice (approximately)
  • 1 2/3 cup low-fat milk (approximately)
  • 1-2 Tbsp. orange zest
  • ½ cup applesauce
  • 1 tsp. vanilla
  • 2 eggs beaten
  • ¾ cup dried cranberries

Directions

  1. Combine dry ingredients in a large bowl
  2. In a separate bowl, squeeze orange juice from orange(s) and combine with enough low-fat milk to make 2 cups total. Add zest from orange(s). Mix in applesauce, vanilla and eggs. Add wet ingredient mixture to dry ingredients and mix well by hand. Stir in cranberries.
  3. Divide between muffin tins, and bake at 350 degrees F for 18-20 minutes.

Apple-Cranberry Salad

Ingredients

  • 1 tsp. stone-ground mustardCranberry apple salad
  • 2 Tbsp. balsamic vinegar
  • ¼ cup olive oil
  • 1 apple, diced
  • 1 pear, diced
  • ¼ cup dried cranberries
  • 1 (10 oz.) package of mixed baby greens
  • ¼ cup crumbled blue cheese
  • 2 Tbsp. chopped walnuts

Directions:

  1. Whisk the mustard and vinegar together in a small bowl. Drizzle in the olive oil while whisking to create a dressing; set aside.
  2. Place the apple, pear, cranberries, baby greens, blue cheese and walnuts into a large salad bowl. Toss gently to mix, then pour on the dressing and toss to coat.