Whole Food Spotlight – Cranberries

Whole Food Spotlight – Cranberries

“One cannot think well, love well, sleep well if one has not dined well” – Virginia Woolf

It is in this spirit that we present re:iimmune’s new blog series “Whole Foods Spotlight” where we will focus in on a specific whole food, its nutritional benefits and provide you with a few links to some tasty recipes that may inspire you to add more of that particular food into your diet. After all, good health begins with good nutrition! This week we’re looking forward to the holidays ahead and cranberries on our table!

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Cranberries are a group of evergreen dwarf shrubs or trailing vines common to Canada and the northern United States thanks to the receding glaciers of the Ice Age which carved out bogs perfect for their growth. Native Americans of the region used cranberries as wound medicine, as a dye and of course as a source of food, including pemmican. Algonquin peoples called the red berries Sassamanash and it’s thought they may have introduced the starving English settlers of Massachusetts to the berry. Sometimes called “bearberries” as bears feast on them regularly, it was the early English and European settlers who began calling them “craneberries” as they thought the expanding flower, stem, calyx and petals of the plant looked like the neck, head and bill of a crane. The word then morphed into cranberry.

Cranberries most widely believed benefit is in the treatment and prevention of urinary tract infections. However, don’t reach for the juice as studies are showing that cranberry capsules may be more effective. That beautiful ruby red color of the cranberry comes from anthocyanin. Anthocyanins are a class of naturally occurring pigments in plants responsible for rich reds and purples in berries, eggplant, blood oranges and cranberries. A number of studies suggest that anthocyanins help improve sharpness of vision, reduce the risk of cataracts and macular degeneration and that they may also be beneficial in fighting cancer, diabetes and some neurological diseases. Interestingly enough, it is the way cranberries are harvested that gives them such great concentrations of anthocyanins. According to “The World’s Healthiest Foods”,

Many cranberries are water-harvested. Water-harvesting means that the cranberries are grown in bogs and floated in water to allow for easy harvesting. For many years, water-harvesting of cranberries has been looked upon as an industry convenience. It’s simply easier to harvest berries that are floating on the surface. However, recent research has shown that the anthocyanin content of cranberries (the phytonutrients that give the berries their amazing red color) is increased in direct proportion to the amount of natural sunlight striking the berry. If berries floating on top of water get exposed to increased amounts of natural sunlight (in comparison to other growing and harvesting conditions), they are likely to develop greater concentrations of anthocyanins. These greater concentrations of anthocyanins are likely to provide us with stronger health benefits. In other words, water-harvesting may turn out to provide more than just harvest convenience. If it can expose cranberries to greater amounts of natural sunlight, it can increase phytonutrient health benefits that involve the unique antioxidant and anti-inflammatory properties of anthocyanins.

Unfortunately, fresh cranberries are a fruit with a short season. They are harvested between Labor Day and Halloween, appearing at the market from October through December. Fortunately, cranberries freeze well and can be kept for several years. To freeze them, spread them out on a cookie sheet and place in the freezer. Wait a couple of hours and then transfer the frozen berries to a freezer bag. They will be soft once thawed and should be used immediately. To select quality cranberries, look for ones that are deep red in color, plump and firm to the touch.

Cranberry Apple Quinoa Salad

Honey Roasted Butternut Squash with Cranberries and Feta

Holiday Cranberry Sauce

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