Have a Plant: Fruits & Veggies for Better Health

Crazy for Cranberries!

Insider's Viewpoint: Heidi Diller, Corporate Nutritionist, Albertsons

During the holiday season, many special foods come to mind, and one in particular is — the colorful cranberry. Nutritionally, cranberries are a good source of vitamin C and fiber. But the real nutritional story has to do with its powerful phytochemicals. This fruit’s deep red pigment gives the cranberry its rich color and contains important nutrients that may play a role in preventing heart disease, cancer and age related mental decline. And if that isn’t enough, cranberries also contain unique compounds that inhibit bacteria from causing bladder infections, and in the same way, can protect us from stomach ulcers.

Selection
Good, ripe cranberries will bounce. They should be shiny and plump and range in color from bright light red to dark red.

Storage
Store fresh cranberries in a tightly-sealed plastic bag in the refrigerator for up to two months. Cooked cranberries can last up to one month in a covered container in the refrigerator. Washed cranberries may be frozen for up to one year in airtight bags.

Cranberry Blueberry Sauce
(This is a wonderful, lower calorie, cranberry sauce that goes well as a side dish or as a topping for poultry or pork roast.)
Serves 8

Ingredients:
1 (12 oz) package of fresh cranberries
1 cup water
¼ cup sugar
¼ cup Splenda granular
1 tsp ground cinnamon
¼ tsp ground nutmeg
Pinch of allspice
1 pint fresh blueberries

Directions:
Wash cranberries and place in a medium saucepan with water and sugar and Splenda.
Bring to a boil, reduce heat, stir and simmer for 10 minutes or until cranberries burst. Slightly mash with the back of a wooden spoon.
Add the rest of the spices. Mix well. Remove from heat and mix in blueberries (don’t be afraid to break a few but don’t over stir them either). The sauce will thicken as it cools.
Transfer to a bowl, cool slightly and cover and chill.
Best if made a day ahead.

 
Nutrition Information per serving:
Calories 96, Carbohydrate 24 gms

Heidi Diller, RD
Corporate Nutritionist
Albertsons

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