Fruit of the Month

Cranberries grow on vines in boggy areas. Cranberries were first cultivated in Massachusetts around 1815 and are only one of three major native North American fruits. Some cranberry beds have been around for over 100 years.
Most of the U.S. cranberry crop is grown in only five states: Massachusetts, Wisconsin, New Jersey, Oregon, and Washington. Each year, more than 110,000 metric tons of cranberries are produced in the United States. Most cranberries are harvested by machine, but machines damage the berry. Damaged berries are not suitable to sell fresh but work well for juices, jellies, and other products. More than one-third of the cranberries grown in the United States are made into juice. Fresh whole berries may be purchased, but are often expensive because they have to be hand-picked to avoid the damage caused by machine-picking.
Native Americans used cranberries for both their medicinal and natural preservative powers. They brewed cranberry mixtures to draw poison from arrow wounds. They also pounded cranberries into a paste and mixed the paste with dried meat to extend the life of the meat.
The name cranberry was given to this plant because the Pilgrims believed the plant looked like the head of a sandhill crane and was originally named “craneberry.” Over time, the “e” was dropped.

Selection

Good, ripe cranberries will bounce, which is why they are nicknamed “bounceberries.” They should be shiny and plump and range in color from bright light red to dark red. Shriveled berries or those with brown spots should be avoided. Cranberries do not ripen after harvest..

Storage

Store fresh cranberries in a tightly-sealed plastic bag in the refrigerator. As with all berries, if one starts getting soft and decaying, the others will quickly soften and decay also. Be sure to sort out the soft ones if you plan to store them for more than a few days. Fresh cranberries may last up to 2 months in the refrigerator. Cooked cranberries can last up to a month in a covered container in the refrigerator. Washed cranberries may be frozen for up to 1 year in airtight bags.

Preparation

Cranberries are often too tart to be eaten raw. Most cranberries need be cooked before they are eaten. No matter what preparation method you choose, cook cranberries only until they pop because overcooking gives them a bitter taste.

Since cranberries are almost 90% water, do not thaw frozen cranberries before cooking them. Thawing, will cause the fruit to breakdown, resulting in soft cranberries.

Cranberries may be baked with a sweetener to make a topping or sauce, or they can added to baked goods, such as muffins. They are also good chopped with oranges to make a relish.

Varieties

There are four major varieties of cranberries: European, American, Mountain, and Highbush.

American
This variety is the most common in the United States. The U.S. Department of Agriculture uses this variety as the standard for fresh cranberries and cranberries used for juice. This variety is bright red.

European
This variety is smaller than the American and is eaten less often than other varieties. It is primarily ornamental.

Mountain
This variety is approximately ¼ to ½ inch in diameter and is bright red to dark red. It is occasionally found in markets.

Highbush
This variety is primarily used for jellies, jams, and sauces. It is also used as an ornamental fruit.
 

Recipes

Cranberry Vegetable Risotto
Makes 4 servings. Each serving equals two 5 A Day servings.

Ingredients

2 Tbsp butter
1 small onion, diced
¾ cup Arborio rice
1 cup low-sodium vegetable broth
1 cup sliced portabella mushrooms
1 cup diced asparagus
¾ cup sweetened dried cranberries
2 Tbsp minced fresh basil
1 Tbsp Parmesan cheese

Preheat oven to 425ºF. Grease a medium casserole dish.

Melt butter in a large saucepan. Add onion and cook over medium heat until soft. Add rice; cook for 2 minutes. Add broth; bring to a boil for 2 minutes. Stir in remaining ingredients, except Parmesan cheese.

Pour mixture into casserole dish. Cover and bake for 30 minutes. Stir in cheese. Serve immediately.

Nutritional analysis per serving:  Calories 323, Protein 8g, Fat 7g, Calories From Fat 20%, Carbohydrates 57g, Cholesterol 17mg, Fiber 4g, Sodium 233mg.

Cranberry Apple Crisp
Makes 9 servings. Each serving equals one and a half 5 A Day servings.

Ingredients

5 cups pared, sliced tart apples (about 6 medium apples)
1½ cups fresh or frozen cranberries
1/3 cup sugar
½ cup all-purpose flour
½ cup brown sugar
1 tsp cinnamon
¼ cup butter

Preheat oven to 375ºF. Lightly grease a 9-inch square baking pan.

Layer apples and cranberries in pan sprinkling with sugar as you layer.

Topping: Mix flour, brown sugar and cinnamon. Work in butter until light and crumbly. Sprinkle topping evenly over apples and cranberries.

Bake 45 minutes or until apples are tender.

Nutritional analysis per serving: Calories 210, Protein 1g, Fat 6g, Calories From Fat 25%, Carbohydrates 39g, Cholesterol 15mg, Fiber 3g, Sodium 64mg.

Cranberry Pie
Makes 8 servings. Each serving equals one 5 A Day serving.

Ingredients

2 cups cranberries, whole
2 cups blueberries
1 cup sugar
3 Tbsp flour
1 9” ready-to-bake pie crust

Mix berries. Combine sugar and cornstarch. Stir into mixed berries. Spread mixture into ready-to-bake pie shell. Bake at 425ºF for 1 hour.

Nutrition information per serving:  Calories 150, Protein 1g, Fat 1g, Calories From Fat 6%, Carbohydrate 45g, Cholesterol 0mg, Fiber 2g, Sodium 105mg.

Cranberry Turkey Salad
Serves 4. Each serving equals two 5 A Day servings.

Ingredients

2 cups cooked turkey breast, cubed
4 cups romaine lettuce, torn into small pieces
1 large red apple, cored and cut into small pieces
1 orange peeled and segmented (or use a small can of mandarin oranges)
¼ cup dried cranberries
3 Tbsp walnuts, coarsely chopped
3 kiwi fruit, peeled and sliced

In a medium bowl, combine turkey, apple pieces, cranberries, orange, and walnuts.

Dressing:
1 cup jellied whole-berry cranberry sauce
¼ cup frozen orange juice concentrate, thawed

In a small bowl, mix cranberry sauce and orange juice concentrate. Arrange lettuce leaves among four plates. Just before serving gently toss turkey mixture with dressing. Garnish with kiwi slices.

Nutrition information per serving: Calories 398, Protein 31g, Fat 5g, Percentage Of Calories From Fat 11%, Carbohydrates 59g, Cholesterol 70mg, Fiber 6g, Sodium 84mg.

Cranberry Salsa
Makes 8 servings. Each serving equals one 5 A Day serving.

Ingredients

4 oz 100% cranberry juice blend
1½ cups diced tomatoes
1 cup fresh cranberries, sliced thin¹
¼ cup ripe medium avocado, diced
½ cup pineapple, diced
½ cup scallions (including green tops), sliced thinly
2 Tbsps. lemon juice
¼ cup jalapeno peppers, chopped fine
2 cloves crushed garlic (1 tsp.)
Fresh ground pepper, as desired

Place juice into a saucepan. Boil for about 5 minutes until reduced to about 1 Tbsp of syrup. Place the reduced juice and all remaining ingredients into a medium bowl and stir until incorporated. Chill and serve immediately with favorite chips and vegetables.

¹Fresh cranberries may be stored in your freezer for up to 1 year.

Nutrition information per serving: Calories 40, Protein 0g, Fat 0g, Calories From Fat 0, Carbohydrates 8g, Cholesterol 0mg, Fiber 1g, Sodium 76mg.

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This page last updated October 20, 2004

United States Department of Health and Human Services
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity