Cranberries:
Now Enjoying Superfood Status

Cranberries were once best known as a weapon against urinary tract infections. Now, they’re touted as a superfood thanks to their power to help fight cardiovascular disease, cancer, and viruses.

“Due to their high concentration of antioxidants and other related phytochemicals, cranberries provide a variety of health benefits, especially for the heart,” says Martin Starr, PhD, who directs research at the Cranberry Institute in East Wareham, Massachusetts.

Research has shown that cranberries contain stellar concentrations of flavonoids, which, like red wine, can help promote circulation and prevent cardiovascular disease. In fact, an eight-ounce glass of cranberry juice contains more procyanidins—the chemical that promotes cardiovascular health—than a standard serving of red wine.

“Emerging science also indicates that cranberries can promote HDL [‘good’ cholesterol], and its phenols may help prevent the oxidation of low-density lipoproteins [‘bad’ cholesterol]. Research also shows that cranberries help lower blood pressure and prevent the formation of blood clots, which can cause stroke,” says Starr.

Another exciting development is the discovery that cranberry juice is a proven fighter against bad bacteria in the stomach, including providing helpful treatment for Helicobacter pylori, a common cause of stomach ulcers.

— Michele Deppe

Cranberry Squash

Serves 4

1 tablespoon butter
1 shallot, very thinly sliced
1⁄2 cup orange juice
1⁄2 cup brown sugar
3⁄4 cup dried cranberries
2 teaspoons cinnamon
2 acorn squash, halved lengthwise and seeded
1⁄4 cup chopped pecans

Preheat oven to 400˚F.

In a small saucepan, melt the butter over medium heat. Add the shallot slices and cook for 2 to 3 minutes, until tender. Add the orange juice, brown sugar, and the cranberries and cook for 5 minutes, until most of the liquid has been absorbed. Stir in the cinnamon.

Place the squash halves on a large baking pan or sheet. If necessary, slice part of the bottom off of each half so that it remains upright in the pan. Divide the cranberry mixture among each squash shell.

Bake for about 45 minutes, then sprinkle the pecans evenly over the cranberry mixture. Return to the oven and cook for about 15 minutes more until the flesh of the squash is tender when pierced with a fork.

TD&N Nutrient Analysis: Calories: 355; Total Fat: 9 g; Saturated Fat: 2 g; Polyunsaturated Fat: 2 g; Monounsaturated Fat: 4 g; Cholesterol: 8 mg; Sodium: 16 mg; Carbohydrates: 71 g; Fiber: 5 g; Protein: 3 g

Cranberry Orange Tart

Serves 6

6 puff pastry dough shells
1⁄2 cup sugar
1⁄2 cup orange juice
One 12-ounce package of fresh or frozen cranberries
One 15-ounce can mandarin oranges, drained
1⁄3 cup finely chopped walnuts
Mint, for garnish

Preheat the oven to 400˚F.

In a medium saucepan, bring the sugar and orange juice to a boil, stirring until the sugar has dissolved. Add the cranberries and return to a boil. Reduce the heat to low, cover, and simmer until the mixture thickens, about 20 minutes. Remove from the heat and let cool for at least 10 minutes. 

In the meantime, place pastry shells top side up on an ungreased baking sheet and bake for 20 to 25 minutes, or until they begin to brown. Remove from the oven and place on a cooling rack.

Using a paring knife, carefully cut the top of each shell and set aside.

Place each shell on a serving plate. Spoon the cranberry mixture into each. Top with several slices of mandarin oranges and sprinkle with chopped walnuts.

Place the shell tops on top of each tart and garnish with mint and any remaining mandarin orange.

TD&N Nutrient Analysis: Calories: 352; Total Fat: 16 g; Saturated Fat: 3 g; Polyunsaturated Fat: 5 g; Monounsaturated Fat: 7 g; Cholesterol: 0 mg; Sodium: 78 mg; Carbohydrates: 49 g; Fiber: 3 g; Protein: 4 g

Cranberry Couscous

Serves 4 as an entrée or 6 as a side dish

1 tablespoon olive oil, plus more to drizzle
11⁄2 cups Israeli couscous
2 cups water (or broth)
1⁄4 cup dried cranberries
1⁄4 cup dried apricots, chopped
1⁄4 cup slivered almonds

In a medium pot, heat the oil on medium heat. Add the couscous and stir continuously for several minutes, until it becomes a toasty brown.

Add broth, watching for splattering as you pour the water (or broth) into the pot. Bring to a boil, cover tightly, and turn the heat down. Simmer for about 10 minutes.

Stir in the cranberries, apricots, and slivered almonds and, if desired, a drizzle of olive oil. Serve hot or cold.

TD&N Nutrient Analysis (based on 6 servings): Calories: 238; Total Fat: 5 g; Saturated Fat: 1 g; Polyunsaturated Fat: 1 g; Monounsaturated Fat: 3 g; Cholesterol: 0 mg; Sodium: 8 mg; Carbohydrates: 42 g; Fiber: 3 g; Protein: 7 g

— Kate Jackson