Cranberries are one of the few fruits native to North America.
Cranberries NUTRITION Cranberries are a good source of several nutrients, such as: Antioxidants are packed in these fruits, which protect the body from aging and disease. The fresher and riper the fruit, the more antioxidants it has. Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging.
WAYS TO E AT A N D C OOK W I T H C RA N BE RRIE S Not only are they yummy as sauce at Thanksgiving, cranberries are a first-rate add-in to breakfast, lunch, or dinner! Cranberry Apple Oatmeal: Combine 2 cups water, 1 cored and chopped apple, and ½ cup fresh cranberries in a pan and bring to a boil. Cook until cranberries burst and apple is soft, about 5 minutes. Reduce heat to medium and stir in 1 cup quickcooking oats, ¼ cup brown sugar, ½ teaspoon cinnamon, ¼ teaspoon nutmeg, and a pinch of salt. Cook, stirring regularly until oatmeal has thickened, about 2-3 minutes. Top oatmeal with walnuts (optional). Cranberry Glazed Chicken: In a large, deep skillet, heat 1 tablespoon of oil over medium high heat. Add 3 tablespoons of chopped onions and cook until they begin to brown, about 2 minutes. Add 3 cups cranberries, 3/4 cup water, 1/3 cup vinegar, and 1 tablespoon honey or brown sugar. Cook until berries are soft, about 5-8 minutes. Stir often so berries cook on all sides and most of the liquid cooks away. Once soft, smash the berries with a spoon so they burst. Stir in 3/4 teaspoons ginger, 1/2 teaspoon salt, and 1/4 teaspoon cinnamon until mixture thickens. Spoon cranberry glaze over cooked chicken.
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Fruit & Vegetables: Facts, Nutrition and Recipes
Nutrition Facts Serving size
1 cup of cranberries
Amount per serving
Calories
50.6
Total Fat 0.1g
0%
Saturated Fat 0g
0%
Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g
0%
Sodium 2.2mg
0%
Potassium 93.5mg
2%
Total Carbohydrate 13.4g
4%
Dietary Fiber 5.1g
20%
Sugar 4.4g Protein 0.4g
1%
Vitamin A
1%
Vitamin C
24%
Calcium
1%
Iron
2%
Vitamin D
0%
Vitamin B6
3%
Magnesium
2%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
