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One cup of fresh cranberries provides close to 50 calories, is an excellent source of the antioxidant vitamin C (supplying 22% of the recommended daily amount) and a good source of fiber and manganese. The gorgeously hued berries also contain numerous flavonoids, including anthocyanins, which may play a role in fighting cancers of the breast, lung and colon.
How to Use Fresh Cranberries
These tart marble-size berries work well in baked goodies like muffins, scones, tarts and pies. They also make for a great sauce, chutney or salsa. The berries complement poultry and meat fantastically, especially when combined with sweeter fruit. Other ideas:
- Make an easy cranberry salsa, perfect for a weeknight chicken or turkey dinner.
- Bake delicious Apple-Pear-Cranberry Tarts.
- Make your own Apricot and Cranberry Jelly for an autumnal spin on PB & J.
- Jazz up pumpkin bread by tossing in a handful into the batter.
- It doesn’t need to be Thanksgiving to reap the benefits of this Perfect Cranberry Sauce.
Bought too many fresh ones? Wrap loose cranberries in plastic wrap or store them in an unopened bag in the refrigerator for up to 2 months. They can also be frozen for up to 1 year. Do not rinse before storing.
Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »
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