[Image: Photograph of cranberries]Cranberries or cranberry sauce usually finds a place in your holiday meals or recipes. Cranberries should be a part of your diet not only during the holidays but year round. Recent research has shown that cranberries are beneficial in preventing urinary tract infections, certain types of cancer, and even heart disease. What makes cranberries so healthy? Cranberries, because of their dark red color, contain powerful antioxidants and flavonoids that help lower LDL “bad” cholesterol levels and protect us against harmful free radical cells that can cause cancer.
A serving of whole fresh or frozen cranberries is 1 cup and only contains 55 calories. Cranberries are high in vitamins A and C and contain no fat. Cranberries have a natural tartness, so many juices and sauces have added sugar to make them taste better. If you are diabetic, just watch out for those added sugars, which could affect your blood sugar.
Ways to Add Cranberries in Your Diet
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Add fresh cranberries to your salads.
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Dip cranberries in dark or white melted chocolate for a sweet treat!
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Make dessert pizza with brie cheese, cranberries and toasted walnuts.
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Add dried cranberries to your holiday cakes, cookies or pies.
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Make cranberry muffins to enjoy as a snack or for breakfast.
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Top your oatmeal or cereal with fresh or dried cranberries.
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Be creative and use your imagination with adding cranberries to your favorite recipes.
Cranberry Whole Wheat Muffins
Ingredients:
2¼ cups all-purpose flour
½ cup whole wheat flour
⅓ cup sugar
1 tablespoon baking powder
2 teaspoons ground ginger
½ teaspoon orange peel
¼ teaspoon salt
1¼ cups milk
5 tablespoons butter, melted
1 egg
1 cup fresh or frozen, sliced cranberries
Preheat oven to 350°F. Grease a muffin pan. Mix flours, sugar, baking powder, ginger, orange peel and salt in a medium bowl; set aside. Blend milk, melted butter and egg in a separate bowl. Add wet ingredients to dry ingredients and mix just until blended. Do not over mix. Stir in cranberries until evenly distributed. Divide batter among muffin cups. Bake at 350°F for 15-18 minutes or until lightly browned.
For more information contact Mandy G. Armentor, LDN, RD, Asst. Extension Agent (FCS-Nutrition), in the Vermilion Parish LSU AgCenter Office at 1105 W. Port St. in Abbeville or call 898-4335.
Source: American Dietetic Association and Cranberry Health News.