In our online feature, In Season, we highlight seasonal fruits and vegetables throughout the year. What they are, the different varieties, their health properties, and how to incorporate them into your cooking.
CRANBERRIES
What: These crimson red autumn berries are a staple on the Thanksgiving table, in the form of a tart sauce that matches perfectly with turkey and stuffing. But if your only cranberry consumption is during the holidays, you’re missing out. Cranberries are full of nutrients and antioxidants, and when sweetened they’re great in baked goods, as a compote on yogurt, or dried and mixed into granola. As a sauce, try it on sandwiches, or on pork or chicken.
Varieties: The type of cranberry grown across most of North America is also referred to as ‘large cranberry,’ ‘American cranberry,’ or ‘bearberry.’ There are several other species of cranberry, grown in northern Europe and Asia. White cranberries are simply regular red cranberries picked after the fruit is mature but before it has changed colour.
Health properties: Full of vitamins and antioxidants, cranberries are considered a superfood. They contain vitamin C, fibre, and manganese. Raw cranberries also contain polyphenol antioxidants, which are believed to benefit the immune and cardiovascular systems. Cranberries contain proanthocyanidins (PACs) that can prevent unfriendly bacteria (such as E. coli) from adhering to the urinary tract, which is why you’ll often see natural cranberry supplements that claim to assist in the prevention of UTIs.
Plays well with: Other berries, chocolate (dark and white), turkey, chicken, pork, quinoa and other grains, sweet potato, orange, lemon.
Simple ways to use: Dried cranberries (while generally sweetened) can be added to a myriad of items, from oatmeal, granola and other cereals, to salads, to baked goods. Cranberry sauce is easily made – generally requiring little more than the addition of sugar and a short amount of time over the stove (when the cranberries start to pop, you’re nearly there) – and can be a great condiment on sandwiches, and alongside poultry and pork.
Storage: Fresh cranberries last quite a while – up to two months in the refrigerator. Store them in their plastic bag in your vegetable crisper.
Get cooking with cranberries!
Stephanie Joanne’s cranberry quinoa stuffing
Spiced quinoa, sweet potato, broccoli & cranberry salad
Grandma’s Christmas cranberry squares
Festive cranberry pepper jelly
Cranberry, pecan and Swiss chard-stuffed turkey breast
Flourless chocolate torte with fresh cranberry sauce
Cranberry, Brussels sprout, and chestnut bread pudding
White chocolate, cranberry pistachio bark
Orange, dried cranberry and cornmeal muffins with millet
Lemon, cranberry and thyme scones
What’s your favourite cranberry recipe? Let us know in the comments below!