Cranberries

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.

Cranberries contain proanthocyanidins (PACs) that can prevent the adhesion of certain of bacteria, including E. coli, associated with urinary tract infections. It is also thought that the anti-adhesion properties of cranberries may inhibit the bacteria associated with gum disease and stomach ulcers. 

Cranberries also contain quinic acid which helps prevent kidney stones. In patients who have had recurrent kidney stones, cranberry juice has been shown to reduce the amount of ionized calcium in their urine by more than 50 percent.

Cranberries also help in lowering cholesterol levels and are a good source of dietary fiber and vitamin C.

How to choose

Good, ripe cranberries will actually bounce when dropped, which is why they are often nicknamed "bounceberries." Healthy, ripe cranberries 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, as should unripe cranberries as they don't ripen after harvest.

How to store

Fresh cranberries should be stored 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. So 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 two 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 one year in airtight bags.

Cranberries are often too tart to be eaten raw and so need be cooked before they are eaten. No matter what preparation method you choose, cook cranberries only until they pop because overcooking will give them a bitter taste. To help neutralize the acid, try adding ¼ teaspoon of baking soda during cooking.

As cranberries are almost 90 percent water, do not thaw frozen cranberries before cooking them. Thawing will cause the fruit to break down, 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. You can even use them in place of raisins in most recipes. They are also good chopped with oranges to make a relish.

For recipe ideas, see the CalorieKing.com recipe library or click on the links below.

• Add dried cranberries to your favorite hot or cold cereal for a tangy twist on breakfast

• As an easy way to include cranberries in your diet, drink 100% juice blends that include cranberry juice

• Sneak a few cranberries into your blueberry muffins to add color and flavor

• Add dried cranberries to scones and baked goods

• Top chicken or pork with a cranberry relish for a nice change

• Spread cranberry relish in your sandwiches