Judy E. Buss

The limelight shines on cranberries during the winter holiday season. However, there is no reason why you can’t enjoy their goodness year-round! These culinary jewels are studded with high levels of vitamins, minerals, and a number of powerful antioxidants. The later are natural weapons that help prevent cancer, urinary tract infections, are anti-inflammatory; promote cardiovascular health, and more.

Consuming whole cranberries rather than the juice, drink, or dead-on-arrival canned cranberry sauce is, by far, more beneficial. Individuals taking a blood thinning medication or those who are at risk of oxalate kidney stone formations should consult their doctor before eating cranberries.

Buy extra bags of cranberries during their short October – December season. Freeze the cranberries in sealed and dated plastic bags, and enjoy them at any time of the year. Here are some yummtastic tips and recipes for you to try:

* Use home-cooked cranberry sauce in a sandwich with sliced roasted chicken or turkey

and Romaine lettuce leaves on whole grain bread, (see recipe below).

* For a delicious snack or as part of your breakfast, mix a tablespoon of home-cooked

cranberry sauce with a serving of low-fat plain yogurt.

* Add a handful of dried sweetened cranberries to your breakfast oatmeal instead of raisins.

* When baking muffins, quick bread loaves, scones, or cookies, include dried or chopped raw

cranberries.

EASY CRANBERRY SAUCE

Yield: about 4 cups

1 (12-ounce) bag fresh or frozen cranberries, thawed if frozen
1 cup water
3/4 cup raisins
1/4 teaspoon ground cloves
1/4 teaspoon ground allspice
1/2 teaspoon ground cinnamon
1 tablespoon finely grated orange zest
1 teaspoon honey

1. Pick through the cranberries and discard any overripe ones and debris. Rinse the cranberries in a colander under running water. Drain.

2. In a medium saucepan, combine the water, raisins, and cranberries. Cover and bring to a boil over medium-high heat. Reduce the heat to low, and cook slowly until all of the berries have popped (about 10 minutes), stirring occasionally.

3. Mix in the cloves, allspice, and cinnamon, and cook 2 more minutes. Remove from the stove and mix in the orange zest and honey. Cool completely and refrigerate in an airtight container for at least 24 hours before serving to allow the sauce to congeal.

RICE PILAF WITH CRANBERRIES AND NUTS

4 servings

2 cups uncooked brown rice, or 1-1/3 cups uncooked brown rice and 2/3 cup uncooked wild rice
1 cup roasted, coarsely chopped walnuts
4 tablespoons olive oil (not extra virgin)
1 large yellow onion, coarsely chopped
1/2 cup dried sweetened cranberries, chopped
2 teaspoons finely grated orange zest
1/4 cup orange juice

1. Combine the 2 kinds of rice if using both. Rinse the rice in a fine-mesh strainer. Drain. Place in a medium saucepan and add 4 cups water. Cover and bring to a boil over high heat. Reduce the heat to low, and cook slowly about 45 minutes, until all the water has been absorbed. Remove the rice from the stove and let cool.

2. Meanwhile, heat the oil in a large skillet over medium heat. Stir in the onion, cover, reduce the heat to low, and cook slowly about 12 minutes, until the onion is translucent, stirring once or twice. Add the cranberries and orange zest. Mix well. Cover and cook slowly 1 minute. Add the juice and stir the onion mixture and nuts into the rice.

3. TO ROAST THE NUTS: Heat a large, ungreased skillet over medium heat. Add the nuts single layered. Toss frequently to prevent them from burning. Roast uncovered, until the nuts are fragrant and very slightly browned, about 7 minutes. Promptly transfer them to a plate and let cool.

Serve hot or cold.

TIP: Wild rice is available in most supermarkets, located next to other types of rice and grains. You can also find it in health food stores.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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