Cranberries are a native North American fruit and a Thanksgiving staple for many families. Cranberries are potent sources of antioxidants, specifically from a subclass of flavonoids called proanthocyanidins, which are unique to and abundant in cranberries.

Whether you are getting these beneficial antioxidants from cranberry juice cocktail, from fresh, frozen, dried, or as sauce, they are the perfect addition to your diet. In fact, 8 ounces of 25% cranberry juice cocktail provides the amount of antioxidants equivalent to one and one-half cups fresh or frozen cranberries, 1 ounce sweetened dried fruit, or 1/2 cup cranberry sauce.

Health benefits

Cranberries have unique health benefits. They are valued for their ability to help prevent urinary tract infections by preventing E. coli from adhering to the cells that line the urinary tract. In addition, the antioxidants support cardiovascular health and reduce the risk for some cancers. Cranberries are naturally fat-free and have very little sodium, so adding them to a balanced diet is a delicious, refreshing, and nutritious way to meet the recommended servings of fruit daily.

Finding fresh berries

Optimum berries will yield optimum nutrients. Select fresh cranberries that are shiny, plump berries, ranging in color from bright light red to dark red. Discard shriveled berries or those with brown spots.

Unfortunately, finding fresh cranberries out of season can be a challenge, so stock up now and freeze them for up to 9 months. Wash before using but not before freezing. When you are ready to use frozen cranberries, do not thaw; just wash and follow recipe directions.

Fresh cranberries last from 2 weeks to 2 months in the refrigerator. Be sure to sort out the soft ones if you plan to store them for more than a few days. You may substitute sweetened, dried cranberries for fresh or frozen ones in baked recipes.

Cranberries add more than just zip to your meals. They are high in fiber, have just 25 calories per 1/2 cup and provide over 10% of the recommended daily allowance of vitamin C. Fresh cranberries contain no cholesterol, virtually no fat, and very little sodium.

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This is one cranberry salad even picky eaters will enjoy. Make it the day before to save time.

Cranberry Salad Recipe - Serves 8

• 1 (9 ounce) can crushed unsweetened pineapple, juice-packed
• 1 (3 ounce) box sugar-free raspberry or cherry gelatin
• 1 tablespoon lemon juice
• Sugar substitute equivalent to one-fourth cup sugar
• 3/4 to 1 cup fresh cranberries, chopped
• 1 small can mandarin oranges, drained and chopped fine
• 1 cup chopped celery
• 1/2 cup pecans or other nuts, broken into pieces

Directions:

1. Drain the juice from the pineapple; reserve. Set aside.
2. Combine pineapple juice with water to equal 2 cups of liquid.
3. Prepare the gelatin according to the directions on the package, using the juice-water mixture for the liquid. (Heat 1 cup of it and stirring in the gelatin, stir until is all dissolved add the remaining juice water)
4. Stir in the lemon juice. Chill until partially set.
5. In a separate bowl, combine the pineapple, sugar substitute, cranberries, orange, celery, and nuts.
6. Add this mixture to the partially set gelatin; stir until blended.
7. Pour into a large mold or 8 x 8-inch pan. Chill until firm.

Nutritional Information per serving:  Calories 80; Sodium 27mg; Carbohydrates 11g; Dietary Fiber 2g; Protein 1g; and Fat 3g.

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Homemade Cranberry Sauce is a sweet, tart and colorful addition to any holiday meal. And when it comes to preparing the traditional holiday meal, Homemade Cranberry Sauce has got to be the easiest, if not most colorful, dish to prepare. It only requires five ingredients and comes together in no time.  It is also a bit of fun as you hear the cranberries pop, pop, pop! I remember the first time I made this sauce from scratch and wondered what the sound was as I was washing dishes nearby. I kept returning to the stove to figure out if something was wrong with my stove or pan, until it finally dawned on me that it was the cranberries heating up. So be sure to have the kids (safely) close by so they can hear the cranberries talk!

This homemade Cranberry Sauce can be made up to 7 days ahead of time and kept refrigerated in an airtight container until ready to serve.

Easy Homemade Cranberry Sauce -               Makes about 2 1/4 cups

• 1 cup sugar
• 1/2 cup water
• 1/2 cup fresh orange juice
• 12-ounces fresh cranberries (frozen may be substituted)
• 1/4 teaspoon ground cinnamon

Directions:

1. Bring sugar, water and orange juice to a boil in a medium saucepan.
2. Add cranberries and cinnamon. Bring to a simmer and cook stirring occasionally for about 10-15 minutes, until sauce thickens.*
3. Remove from heat and allow to cool completely. Cover and refrigerate until ready to serve.

*If a smoother consistency is desired, use a potato masher or a heavy flat-bottomed glass to mash the sauce to preference.

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Cranberry Vinaigrette - Serves 6

This cranberry vinaigrette is the best way to use leftover cranberry sauce! It's bright and tangy, and great drizzled on salads, meats, and more.

• ½ cup cranberry sauce
• 2 tablespoons red wine vinegar
• ½ cup extra virgin olive oil
• 2 tablespoons diced shallot from 1 small shallot
• 1 teaspoon Dijon mustard
• ¼ teaspoon kosher salt
• freshly ground black pepper to taste

Add the cranberry sauce, vinegar, oil, shallot, mustard, salt, and pepper to a food processor, and blend until smooth. Use or chill. Use immediately or refrigerate in an airtight storage container until ready to use. To store in the fridge: This dressing will stay good for up to one week. If you notice the oil separating, shake or stir it well before using. If the oil has hardened slightly after chilling, let the vinaigrette sit at room temperature for a few minutes to loosen it up.

Note: If you use a store-bought cranberry sauce, you may need to adjust the sweetness. You can add a tablespoon or two of honey or maple syrup as desired.  Feel free to tweak the consistency. If you'd like it a bit thinner, feel free to blend a tablespoon or two of water to thin it out.

Nutritional Facts per Serving:  Calories: 200, Carbohydrates: 10g, Protein: 0.3g, Fat: 18g, Saturated Fat: 2g,  Polyunsaturated Fat: 2g, Monounsaturated Fat: 13g, Sodium: 108mg,  Potassium: 21mg,  Fiber: 0.4g, Sugar: 8g, Vitamin A: 11IU, Vitamin C: 1mg, Calcium: 3mg and Iron: 0.3mg.

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Sources for this article NC Extension Food and Nutrition educational program. For more information about the Foods and Nutrition please contact Louise L. Hinsley, Extension Agent, Family Consumer Science at the Beaufort County Center of N.C. Cooperative Extension, 155 Airport Road, Washington, 252-946-0111.