November's Dietitian Pick of the Month: Cranberries

The November Dietitian Pick of the Month is cranberries; a super food full of vitamins, antioxidants, fiber and flavor. The peak of cranberry season is October thru December so this is definitely the right time of year to purchase some delicious cranberries and make tasty recipes. Try throwing together some quinoa, olive oil, garlic, bell pepper, dried cranberries and slivered almonds for an easy and tasty side salad. Because of their tart flavor you can also pair cranberries like you would lemons: in a dish or vinaigrette; in a sauce to pour over meats; in cottage cheese or yogurt for a simple snack. Don’t forget the traditional routes of adding them to baked goods or a nutritious trail mix!

As you can see cranberries are so versatile in cooking and food preparation that it is no wonder the little colorful berries are considered a popular superfood. As November begins start adding cranberries into your snacks and meals for a boost of flavor and to enjoy the added health benefits as well.

5 Reasons to Try Cranberries

1. Cranberries naturally contain compounds which may help in preventing urinary tract infections, ulcers and gum disease.

2. Dried cranberries are a good source of fiber with 2.3g per ¼ cup serving (10% of Daily Value).

3. Single-serve packs of dried cranberries are an easy grab-and-go snack. Pair with a good source of protein, such as almonds or low-fat yogurt, for a balanced snack.

4. Cranberries boast health benefits and are versatile to enjoy year-round in various forms, including fresh, frozen, dried and canned.

5. Cranberries’ tart and slightly sweet flavor makes them a delicious and nutritious addition to salads, yogurt, cottage cheese, overnight oats or in smoothies.

Cranberry Kombucha Cocktail

Makes 1 (6.5 oz.) drink | Total Time: 10 minutes

All you need: 

2 Tbsp fresh rosemary, plus 1 sprig for garnish, divided

1 cup fresh or frozen cranberries, thawed, plus 2 Tbsp halved cranberries for garnish

1/2 navel orange, chopped

1.5 oz. vodka (1 shot)

Ice cubes

1/2 cup cranberry kombucha

All you do:

1. Place 2 Tbsp rosemary in a cocktail shaker. Use a muddler to bruise the rosemary. Add 1 cup cranberries, orange and vodka. Use muddler to crush cranberries and the orange, releasing the juices. Add about ½ cup ice to the shaker. Cover cocktail shaker and shake well to blend ingredients.

2. Fill a cocktail glass with ice. Pour cranberry mixture through cocktail shaker strainer over ice in the glass. Top with kombucha. If desired, garnish with rosemary sprig and halved cranberries.

-West Lakes Hy-Vee Dietitians Team