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Healthy Tip – Cranberries

Did you know?

The Cranberry is one of only three native North American fruits that was an important source of food long before the Pilgrims arrived. Native Americans, who referred to cranberries as sassamanash, recognized their healthy giving properties. Cranberries were recognized by the 2015-2020 Dietary Guidelines for Americans as a nutrient-dense fruit. University of Maine Cooperative Extension Service.

Contrary to popular belief, cranberries do not grow in water; cranberries grow on low running vines in sandy bogs and marshes. Because cranberries float, marshes are flooded when the fruit is ready for harvesting as indicated in the photo above. Cranberry harvest in Jonesboro, Maine, October 17, 2016. Photo courtesy of T. Look.

Contrary to popular belief, cranberries do not grow in water; cranberries grow on low running vines in sandy bogs and marshes. Because cranberries float, marshes are flooded when the fruit is ready for harvesting as indicated in the photo above.
Cranberry harvest in Jonesboro, Maine, October 17, 2016. Photo courtesy of T. Look.

Historians believe Cranberries were part of our first Thanksgiving.

Historians believe Cranberries were part of our first Thanksgiving.
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Nutrition Label

Nutrition Label

Cranberry Recipes

Cranberry Chicken Salad on Flatbread

Ingredients:

Cranberry Chicken Salad on Flatbread

Cranberry Chicken Salad on Flatbread

1 cup dried cranberries
1/3 cup 100% cranberry juice
1/2 cup reduced-fat mayonnaise
1/3 cup reduced-fat poppy seed dressing
8 oz grilled white chicken meat, diced
1 cup sliced celery
3/4 cup thinly sliced scallions
2 cups shredded fresh spinach
8 flatbread rolls, split

Instructions:

  • Place cranberries and cranberry juice in a saucepan and heat slightly.
  • Remove from heat, cool to room temperature.
  • Cranberries will absorb all liquid. Hold.
  • In a bowl, whisk together mayonnaise and dressing.
  • Stir in diced chicken, celery and scallions. Toss well to coat.
  • Stir in reserved cranberries and mix well.
  • Cover and refrigerate at least 4 hours before serving.

To Serve:

For each serving, place 1/4 cup spinach onto flatbread roll and portion 1/2 cup salad on top of spinach. Replace top and serve.

Variations:

Use additional fruits, including fresh mango, pineapple, melon, blueberries, peaches, pears, etc. in salad.

Cranberry Finger Sandwiches

Makes 48 Sandwiches

Cranberry Finger Sandwiches

Cranberry Finger Sandwiches

Ingredients:

2 sheets puff pastry dough
1 egg
1 teaspoon rosemary
½ teaspoon thyme
1 cup cream cheese
1 cup ricotta cheese
1 cup goat cheese
½ teaspoon jalapeno
¼ teaspoon Salt
¼ teaspoon Black pepper
2 tablespoons cornstarch
3 tablespoons Water
3 cups frozen cranberries
¼ cup granulated sugar
1 teaspoon Orange zest

Instructions:

  • Preheat oven to 400 °F
  • Thaw puff pastry in the box at room temperature for 40 minutes.
  • Preheat the oven.
  • Line a baking sheet with parchment paper.
  • Unfold the sheets of puff pastry and cut each sheet into 4 strips.
  • Cut each strip into 3 squares, then each square into two right angle triangles, making a total of 48 triangles.
  • Place triangles on the parchment-lined baking sheet.
  • In a custard cup, beat one egg with a fork.
  • Use a pastry brush to egg wash each puff pastry triangle (on one side only).
  • Place puff pastry in oven and bake for 15 minutes, until golden brown.
  • Very finely chop the rosemary and thyme. Set aside.
  • Microwave the cream cheese in a dish for 30 seconds to soften.
  • In a large bowl, combine the cream cheese, ricotta, and goat cheese using an electric hand mixer. Mix on low speed for 30 seconds or until combined.
  • Remove the seeds from the jalapeno and finely dice.
  • Add the jalapeno, rosemary, thyme, salt, and black pepper to the cheese mixture.
  • Mix with the electric hand mixer until all ingredients are evenly dispersed. Set aside.
  • In a custard cup, combine the cornstarch and water to make a slurry.
  • Use a spoon to stir. Set aside.
  • Add cranberries to a 2-quart saucepan and cook over medium heat.
  • After 3-5 minutes, add the sugar to the saucepan.
  • Stir on medium low heat for 3 minutes.
  • Add in 2 tablespoons of the cornstarch slurry and stir to combine.
  • Continue to stir and cook over medium-low heat until all cranberries have broken down.
  • Wash the orange and zest with a micro plane or box grater.
  • Add zest to the cranberries and stir on low heat for 1 minute.
  • Remove saucepan from the heat. Set aside.
  • Once puff pastry triangles are cooled, cut in half to form a top slice and a bottom slice.
  • Spread herbed cheese mixture on the bottom slice and spread thin layer of the cranberry mixture on the top slice.
  • Put top and bottom together to form a sandwich.
  • Repeat until all puff pastry triangles are filled.

Recipe by: Lauren Boisvert, Madeline Fulton, Nicole Legler

Recipes

Cranberry Sauce

Cranberry Sauce

Cranberry Sauce

Ingredients:

12 ounces cranberries
1 cup white sugar
1 cup orange juice

Directions:

  • In a medium sized saucepan over medium heat, dissolve the sugar in the orange juice. Stir in the cranberries and cook until the cranberries start to pop (about 10 minutes). Remove from heat and place sauce in a bowl.
  • Cranberry sauce will thicken as it cools.

ALL RIGHTS RESERVED © 2019 Allrecipes.com
Printed From Allrecipes.com 10/22/2019

 

Delicious casserole with turkey, gravy and stuffing with cranberry sauce on the side

Cranberry & Turkey Stuffing Casserole

Ingredients:

Delicious casserole with turkey, gravy and stuffing with cranberry sauce on the side

1 T vegetable oil
¾ cup minced yellow onion
¾ cup minced celery
½ tsp. poultry seasoning
⅛ tsp. ground black pepper
¾ cup low-fat, reduced sodium chicken broth
3 cups whole grain bread, cut into 1-in. pieces
12 oz. cooked, diced turkey
1 cup prepared turkey gravy
1 ½ cups cranberry sauce
Steamed broccoli spears, optional

Instructions:

  • In a large skillet, heat oil over medium-high heat; add onions and celery and cook 2 minutes.
  • Mix in poultry seasoning and pepper and continue to cook 30 seconds.
  • Pour in hot broth and heat through.
  • Stir in bread pieces and mix to combine.
  • Cook until stuffing mixture is moist and heated through.
  • Remove from heat and hold.
  • Combine turkey and gravy and spread evenly in the bottom of a 2-qt casserole dish. Next, spoon half of the cranberry sauce (¾ cup) on top of the turkey-gravy layer.
  • Gently spread the reserved stuffing mixture evenly on top of cranberry sauce.
  • Bake in a 350°F oven for 30-35 minutes or until heated through and firm.
  • Top will be slightly crunchy.
  • Scoop a 1-cup portion of casserole onto a plate and serve with an additional 2 Tbsp. of cranberry sauce on the side.

Recipes

If this document didn’t answer your questions, please contact HGIC at hgic@clemson.edu or 1-888-656-9988.

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