Incredible Cranberries

Cranberries have antibacterial effects on the body and contain plant pigments called bioflavonoids which help repair molecules damaged when the body uses up oxygen.

Text and Photography By: Füsun Atalay ~ Copyright 2004 ©

If the only image the word cranberry evokes is a sumptuous dinner table laden with a roasted regal bird, steaming vegetables and a bowl of deep ruby-red sauce shimmering under the lights, think again.

Without even knowing about its health benefits, its appearance and taste are enough to make cranberries a popular fruit. Its essential role in maintaining good health is simply an added bonus.

We are exposed daily to potential sources of free radical products, from tobacco smoke to the sun’s ultra-violet radiation. A free radical is any molecule with an odd number of electrons. These unstable molecules try to stabilize themselves by stealing an electron from another molecule. The cells in the body where this process occurs may become injured and cause cell malfunction or even malignancies.

To neutralize the free radicals produced in our system, our bodies produce antioxidants by extracting energy from the foods we eat. However, the body’s natural antioxidant production can be impaired severely under certain stressful conditions. That is when the right nutrients are of paramount importance.

Fruits and vegetables, including cranberries, provide an excellent source of additional antioxidants. The Canada Food Guide recommends eating five servings of fruit a day. One serving of cranberries is half a cup (55 grams) of whole fruit, or three quarters of a cup (180 ml) of 100 per cent juice.

Health benefits

Since 1984, cranberries have been known for a number of health benefits, the most important of which is preventing urinary tract infections (UTI) by inhibiting E. coli bacteria from attaching to the urinary tract wall.The therapeutically beneficial ingredients of cranberries are in the skin, seeds and fibre. The stringent taste of the fruit comes from the tannins that act as strong disinfectants, preventing micro-organisms from adhering to the cell lining of the urinary tract.

A 1998 study from Tel Aviv University, Israel, suggested that through the same type of anti- adhesion mechanism, compounds in cranberries may help inhibit other bacteria associated with gum disease.

Cranberries may also help slow the aging pro-cess, as certain compounds found in them promote protection against neurodegenerative diseases, and the memory and co-ordination losses often associated with aging.

Although more research is needed in this area, a preliminary study in April 2000 at the University of Western Ontario found that daily consumption cranberry products "inhibited the development of tumours in mice injected with human breast cancer cells."

Ongoing research shows that cranberries are a health mine, with the ability to decrease total cholesterol and LDL, or bad cholesterol, and increase blood flow to maintain cardiovascular health.Cranberries are rich in flavonoids, the phytonutrients that have been shown to inhibit certain types of cancer.

Keeping cranberries


Fresh cranberries can be stored in the crisper section of the refrigerator for up to a month. If I don’t plan to use them right away, I transfer them into a freezer bag before placing them in the freezer. There, they can stay frozen for up to a year; once thawed, they will become quite soft, so they should be used quickly.

Before storing, you should discard any soft, discoloured or shrivelled berries. Cranberries may look damp when they’re taken out of the refrigerator, but this doesn’t mean they’re spoiled, unless the berries are discoloured or feel sticky or tough.

Quick serving ideas

• Sprinkle dried cranberries over cold cereal or steaming oatmeal.
• Create a tangy cranberry applesauce by mixing equal parts of fresh cranberries and peeled, cored and chopped apples.
• Combine fresh cranberries with other fruits such as apples, pears or pineapple to counter their tartness. You can also achieve the same result by adding honey or maple syrup to chopped, fresh cranberries.
• The tart taste of cranberries lends itself to replacing lemon juice or vinegar in dressings for green salads. Toss the greens with a little olive oil, then add colour and zing with a handful of cranberries.
• Mix equal parts of your favourite fruit juice, unsweetened cranberry juice and sparkling water for a slightly sweetened, refreshing spritzer.
• Add colour and nutrition to quick breads, muffin recipes or baked puddings by using dried cranberries instead of raisins.
• Mix dried cranberries with lightly roasted, salted almonds, pecans or peanuts for a wholesome snack.
The popularity of cranberries has exploded within the last decade as we find them in beverages, baked goods, condiments, snacks and savoury dishes. Here are a few of my favourite recipes from off the beaten track.


Cranberry Brie Appetizer Bites ~ Source: Ocean Spray

3/4 cup whole berry cranberry sauce
1 tsp. lemon juice
1/2 tsp. finely grated lemon peel
24 (approx 10 cm by 10 cm) wonton wrappers
1 - 225-gram brie round

Place 3/4 cup whole berry cranberry sauce in a saucepan. Cook over medium heat until hot, stirring occasionally. Remove from heat; stir in lemon juice and lemon peel.

Meanwhile, heat oven to 350 F. Spray 24 miniature muffin cups with nonstick cooking spray. Press 1 wonton wrapper gently into each sprayed cup, allowing ends to extend above cups. Spray edges of wonton wrappers with nonstick cooking spray. Bake for 12 to 14 minutes or until bottoms of cups are beginning to brown; remove from oven.

If desired, remove rind from brie. Cut brie into 24 cubes, about 2 centimetres each. Place 1 cube in each cup; place sheet of aluminum foil over each pan to prevent excessive browning.

Return to oven. Bake 3 to 5 minutes longer or until brie is soft. Remove from oven; top each with about 1 teaspoon of cranberry mixture. Yields 24 appetizers.


Cranberry Chicken Bake ~ Serves 6

1- 1/2 cups fresh or frozen cranberries
1/4 cup margarine
3 lbs. chicken, cut up and skin removed
1 small onion, chopped
2 Tbsp. butter
2/3 cup ketchup
1/2 cup brown sugar
2 Tbsp. vinegar
1 tsp. dry mustard

In a roasting pan, melt the margarine. Add chicken and bake at 375 F for 30 minutes. While chicken is baking, saute onion in butter until soft. Stir in the rest of the ingredients and bring to a boil. Simmer 15 minutes uncovered.

Spoon over chicken and bake 30 minutes longer, turning it several times. Serve over Basmati rice.


Cranberry Apple Coffee Cake
This recipe, inspired by Robin Hood Flour, can be made year round using dried cranberries.

Topping:
2 cups apples, peeled and thinly sliced
1/4 cup brown sugar, packed
1 Tbsp. fresh lemon juice
3/4 tsp. cinnamon
1/2 cup dried cranberries

Cake:
1 cup flour
1/2 tsp. baking soda
1/2 tsp. salt
2 Tbsp butter, at room temperature
1/3 cup granulated sugar
1 tsp. vanilla
1 tsp. almond extract
1/2 cup plain low-fat yogurt
1/4 cup slivered toasted almonds, optional

Combine all topping ingredients in a saucepan and cook over medium heat, stirring often for 5 to 7 minutes. Combine flour, baking soda and salt; set aside. Cream butter with sugar, add egg and extracts, beating until smooth. Add flour mixture and yogurt, alternately mixing after each addition. Spread batter evenly in a 20-cm greased square pan.

Arrange apple-cranberry mixture decoratively on top. (Don’t use all of the liquid rendered in cooking the apples). Sprinkle with toasted slivered almonds, if desired. Bake in preheated 350 F oven for 23 to 25 minutes or until the cake starts pulling away from the sides of the pan. Cool 10 minutes before serving.

Copyrighted Material ~ Copyright 2004 © ~ All Rights belong to Füsun Atalay

Bittersweet Truth about Chocolate

Text and Photos By: FÜSUN ATALAY © 2006

Chocolate has been hailed as a health food with flavonoid-rich substances and powerful antioxidants that possibly protect the cardiovascular system and resist cell damage against free radicals. Studies carried out at the Cleaveland Clinic of Health state, " The cocoa butter in chocolate is comprised of equal amounts of oleic acid (a heart-healthy monounsaturated fat found in olive oil), stearic and palmitic acids. Stearic and palmitic acids are forms of saturated fats linked to increases in LDL-cholesterol and risk for heart disease".

Cocoa, known as Theobroma Cacao, is a rain forest herb used for thousands of years by indigenous South and Central American tribes to fight parasites, to counteract the effects of snakebites, and as a general antiseptic; yet only recently Western researchers are beginning to recognize the powerful healing properties of nature’s gift, the cocoa bean

Scientists who have been studying the chemical components of chocolate are finding that it possesses the same kinds of health-enhancing antioxidants which have already been found in red wine and green tea—and that dark chocolate contains almost five times the flavonol content of apples !

Then, isn't it time to stop taunting chocolate as junk food, and start viewing it as a whole food?

Not unless we are more knowledgeable and selective about what forms of chocolate would be ideal over others for our health; because, be all that as it may, most of the chocolate on the market is not much more than sweetened confectionary enhanced by fillers and artificial flavoring. As such, it is more detrimental to health than it is beneficial.

When cocoa is processed into chocolate products, it goes through several steps to reduce its naturally pungent taste which is provided by flavonoids (polyphenols). The more chocolate is processed through fermentation, alkalizing or roasting, the more flavonoids are lost

Flavonoids provide important protective benefits to plants, such as in repairing damage and shielding from environmental toxins. When we consume plant-based foods rich in flavonoids, it appears that we also benefit from this "antioxidant" power.

Antioxidants are believed to help the body’s cells resist damage caused by free radicals found in environmental contaminants such as cigarette smoke. When the body has inadequate levels of antioxidants, it is vulnerable to free radical damage such as increases in LDL-cholesterol, oxidation and plaque formation on arterial walls.

In addition to their antioxidant capabilities, flavonoids are also thought to affect relaxation capabilities of blood vessels and help balance of eicosanoids, which are believed to play a role in cardiovascular health
The amount of cacao in finished chocolate ranges from 7 percent to 35 percent in milk chocolate; and 30 percent to 80 percent in dark chocolate.

Your best chocolate choice is dark with at least 65% cocoa, because chocolate’s health benefits come from cocoa; the higher the percentage of cocoa, the more beneficial is the chocolate. A higher cocoa content indicates that less sugar has been added. Dark chocolate appears to retain the highest level of flavonoids; therefore it seems wise to choose dark chocolate over milk chocolate.

The culprit in most chocolate products are the additional fat and calories from other ingredients such as nuts, marshmallows, coconut and caramel.

Currently there is no established serving of chocolate to reap its cardiovascular benefits. What is known is that one no longer needs to feel guilty for enjoying a small piece of dark chocolate occasionally, while keeping in mind that there are other flavonoid-rich foods like apples

Chocolate also contains psychoactive compounds which create genuine chemical addictions while substantially altering the mood of those who eat it. Thus, those who say they're addicted to chocolate are, in fact, right.

If one really wanted the anti-cancer benefits of cocoa , one would have to find chocolate bars made with pure cocoa, and without any sugars or artificial sweeteners. That being not a very palatable choice, it would be smart not to rely on chocolate to replace other anti-oxidant rich foods, such as fruits, nuts and vegetables, which are also endowed with other health benefits.

One thing is certain though. Chocolate isn't just for fanciful desserts or luscious snacks ; it has been a key ingredient for many main dishes in Aztec and Mexican cooking. Here is one recipe that uses native chiles, nuts, spices, dry fruits and chocolate with chicken in a savoury ‘mole’ (pronounced Moh-lay) sauce

Mole Poblano de Pollo Serves 6

Mole poblano is a popular sauce in Mexican cuisine. Its name comes from the Mexican state of Puebla.

2- 1/2 to 3 lb chicken, cut into 10-12 pieces
1/4 cup olive oil
3 Tbsps raisins
3 cloves garlic, minced
1/2 tsp cumin
1/4 tsp nutmeg
1/4 tsp ground cloves
1 onion, chopped
1/4 tsp cinnamon
1 green or orange bell pepper, chopped
1/2 tsp sea salt
½ tsp black pepper
1 tsp honey
2 pimentos, chopped
2 chipotle chiles in adobo sauce, chopped
3 tomatoes, peeled, seeded and chopped
2 squares unsweetened chocolate, chopped
2-3 Tbsp chili powder
2 1/2 cup chicken broth
1/4 cup ground almonds
cilantro, chopped for garnish

In casserole, heat oil and saute onion and garlic. Brown chicken and remove.
In remaining fat, cook bell pepper, pimento, and tomatoes over gentle heat for 10 minutes. To onion mixture, add chili powder, blend well. Add broth, almonds, raisins and seasonings. Simmer, covered, 30 minutes longer. Add chocolate, stirring until melted.

Return chicken, nestle into the sauce. Bake, covered, at 350 degrees for 1 hour, or until chicken is tender. Sprinkle with chopped cilantro and serve with rice.

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