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 Pub date
2008-01-02

Easy and Healthy Fresh Cranberry Recipes

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Cranberry Recipes-Easy and Healthy Fresh Cranberry Recipes

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.

Make Cranberries Part of Your 5 A Day Plan

. Add dried cranberries to your favorite hot or cold cereal for a tangy twist on breakfast.
. As an easy way to include cranberry in your diet, drink 100% juice blends that include cranberry juice.
. Sneak a few cranberries into your blueberry muffins to add color and flavor.
. Cranberries are not only for turkey. Top chicken or pork with a cranberry relish for a nice change.

Cranberry Recipes

Cranberry Vegetable Risotto Recipe
Makes 4 servings

Each serving equals two 5 A Day servings

2 Tbsp butter
1 small onion, diced
. cup Arborio rice
1 cup low-sodium vegetable broth
1 cup sliced portabella mushrooms
1 cup diced asparagus
. 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 285, protein 5g, fat 5g, percent
calories from fat 15%, cholesterol 10mg, carbohydrates 55g, fiber 4g,
sodium 199mg

Cranberry Apple Crisp Recipe
Makes 9 servings

Each serving equals one and a half 5 A Day servings

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

Photo of cranberriesPreheat 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 173, protein 1g, fat 4g, percent
calories from fat 19%, cholesterol 9mg, carbohydrates 36g, fiber 2g, sodium
5mg

Cranberry Pie Recipe
Makes 8 servings

Each serving equals one 5 A Day serving

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, percent
calories from fat 5%, cholesterol 0mg, carbohydrates 36g, fiber 2g, sodium
13mg

Cranberry Turkey Salad Recipe
Makes 4 servings

Each serving equals two 5 A Day servings

10oz 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)
. 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
. 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 213, protein 15g, fat 4g, percent
calories from fat 18%, cholesterol 31mg, carbohydrates 30g, fiber 7g,
sodium 446mg

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

4 oz 100% cranberry juice blend
1. cups diced tomatoes
1 cup fresh cranberries, sliced
thin*
. cup ripe medium avocado, diced
. cup pineapple, diced
. cup scallions (including green
tops), sliced thinly
2 Tbsps. lemon juice
. 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.

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

Nutrition information per serving: calories 39, protein 1g, fat 1g, percent
calories from fat 19%, cholesterol 0mg, carbohydrates 8g, fiber 2g, sodium
7mg



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