by Olivia Wagstaff, ETSU Dietetic Intern & Elizabeth Hall, MS, RDN, LDN, Food City Registered Dietitian

Did you know that cranberries are one of the few fruits native to North America? Cranberries are the perfect fall fruit to incorporate into your holiday meals.

Cranberries have a good reputation for their bacteria-blocking power that helps with stomach ulcers, prevents urinary tract infections, and promotes dental health. The antioxidants in cranberries also help reduce bad cholesterol and inflammation related to chronic disease and aging. Cranberries have these health benefits because they contain proanthocyanidins (PACs), which keep harmful bacteria from attaching to the urinary tract walls, stomach lining, and gums. PACs are one of many phytochemicals in cranberries that help protect your health, but they are also responsible for cranberries’ dark red color.

Cranberries are sold frozen, dried, juiced, and jellied all year, but fresh ones are best in November! These are sold in 12-ounce plastic bags. When shopping for fresh cranberries, choose a bag of mostly firm, unblemished berries that are dark or light red in color. These can be stored in the refrigerator for up to 1 month, and frozen for up to 1 year.

Cranberries are so nutrient-rich that it only takes 1 ½ cups of fresh or frozen cranberries to get these benefits! There are endless ways to include cranberries in your eating pattern. Cranberry sauce is a long-time holiday meal tradition, and it pairs great with meats and cheeses. Try it fresh this year with this delicious recipe:

Homemade Cranberry Sauce
Ingredients
-    12 oz. fresh cranberries
-    Zest of 1 orange
-    1/4 cup orange juice
-    1/2 cup maple syrup
-    1 teaspoon cinnamon
-    1/4 teaspoon nutmeg
-    1/4 teaspoon allspice

Instructions
-    Empty cranberries into a saucepan.
-    Add maple syrup, orange juice, orange zest, and spices to the pan and cook over low heat. Stir occasionally for about 10 minutes, until the cranberries are soft.
-    Increase the heat to medium, cook until the cranberries burst.
-    For a smoother sauce, cook for about 5 more minutes, stirring occasionally.
-    Transfer to a bowl and let cool completely before serving. Sauce can be stored in the refrigerator for 1 week.