“Historically, the health-promoting properties of cranberries have been based on folkloric remedies, which have existed for centuries. The healthy giving properties of this fruit were recognized by Native American Indians, and early New England sailors are said to have eaten the vitamin C-rich wild cranberries to prevent scurvy.”–Massachusetts Cranberries website
“Cranberries are one of just three fruits native to the United States.”–The Humble Gardener website
I couldn’t help but notice all of the ongoing fresh cranberry offerings and deals that have been found lately in the local grocery stores; therefore, I purchased a 12 ounce bag for myself. Those inviting, bright crimson berries have often reminded me of mini Christmas baubles hanging from an evergreen branch. Curiosity began to get the best of me, and I decided that I needed to learn more about these tiny ruby orbs. Afterall, a fruit full of that much color had to have some redeeming qualities, and boy-oh-boy do they ever!
One of the first facts I noticed was that numerous medical and nutritional-based websites consider cranberries to be a so-called, “super-food,” due to their overall nutritional benefits. Part of this designation is due to cranberries’ high levels of anthocyanins, a powerful antioxidant, that give cranberries their bright red color. (I knew that bright red color was important!) In addition to being consumed in its various forms as part of the treatment for and prevention of UTIs, research has also linked cranberries to improving the function of the immune system as well as decreasing blood pressure. Additionally, there are several promising studies indicating cranberries may be helpful in slowing down the growth of cancer cells, particularly in certain types of tumorous growths.
Several websites describe cranberries’ high levels of polyphenols may play a role in reducing the risk of cardiovascular disease. Studies have also found that consuming cranberries, as part of a whole-foods healthy diet, regularly promotes the health of gums and teeth. Cranberries are also believed to decrease inflammation associated with both chronic disease and aging, and these tiny powerhouse fruits offer numerous benefits to one’s gut health and microbiota. Additionally, the naturally low-sugar, high fiber berries possess anti-inflammatory properties. Plus, like other berries, cranberries are high antioxidants, vitamin C, and vitamin K.
Cranberries are typically in season and widely available throughout the fall and into the early winter months. They can be stored in a refrigerator for up to two months, and frozen for several more months for later consumption. When choosing fresh cranberries, look for smooth skin that is firm to the touch and unwrinkled.
Of course, cranberries are typically part of a traditional Thanksgiving meal, however, they are quite a versatile food that can be used in a wide array of recipes. Add them to oatmeal, yogurt, fruit salads, and even dark, leafy green salads. Cook them down into a sauce on the stove with some maple syrup, honey, or sugar, add a bit of cinnamon, and perhaps the zest or juice of an orange or a drop of orange extract. Use this sauce as a condiment for toast, sandwiches, oatmeal, yogurt parfaits, or even in muffins. Stir in fresh, or dried, cranberries into muffins, cakes, breads, and even cookie recipes. The ways in which to use cranberries are only as endless as your imagination.
Below is a recipe I created based upon one I found in an old Betty Crocker cookbook. Betty Crocker cookbooks have been a mainstay for the members of my family, a tradition handed down to me and my siblings from both my mother and grandmother as Betty Crocker recipes are fairly easy to follow/create and typically use simple ingredients. This recipe I adjusted to make it both gluten free and plant-based. I added a few extras to it in order to, as my Grandmother Helen used to say, “doctor it up.”
Both my daughter and husband tried these plump muffins of goodness, despite the fact that they do not, per se, like cranberries. To their surprise, they both really liked this recipe. It is moist, but springy–like a good muffin should be. The sparkling sugar adds a thin crusting effect to the muffin tops. Plus, a large portion of the berries burst open into the batter during the baking process creating a just the right amount of tang and sweet. Enjoy these muffins slightly cooled, but still warm, from the oven or warmed over in the microwave. Share the goodness of these muffins, chock full of healthful benefits, with someone you love, and be sure to store the uneaten muffins in an airtight container or bag in the fridge or freeze them for quick morning or a snack time reheat on the run.
From my home to yours, I wish you homemade, happy, and healthy meals.
Pumpkin Cranberry Muffins
2 cups (I use a gluten-free variation.)
¾ cup sugar (Can use a sugar substitute, such as Swerve.)
3 teaspoon baking powder
1 teaspoon cinnamon
½ teaspoon ginger
¼ teaspoon salt
1 can (15 ounce) of pure pumpkin
½ teaspoon orange extract
½ cup apple sauce (Can substitute ½ cup oil if preferred.)
2 eggs or “flegg” equivalent (2 tablespoons ground flax seed + 5 tablespoons water, allow to sit in the fridge for 5-10 minutes.)
2 cups cranberries
½ chopped pecans or walnuts, optional
White sparkling sugar (If you do not have this on-hand, simply use regular sugar.)
**Note: if using egg replacement, “flegg,” please make first and set aside in refrigerator until ready to use.
Preheat oven to 375 degrees
Line muffin tins with parchment paper or lightly grease.
In a large bowl, mix together flour, sugar, baking powder, cinnamon, ginger, and salt. Stir in pumpkin, orange extract, apple sauce, and eggs. Until just mixed–careful not to over mix. Gently fold in cranberries and nuts if using.
Using an ice cream scoop or spoon, divide batter evenly among muffin cups and sprinkle with sugar. Before sprinkling with sugar, you can also top with a few cranberries, a bit of pumpkin seeds, or a bit of oats.
Bake for 25-30 minutes or until a toothpick inserted comes out clean. Allow muffins to cool on a rack. Serve warm.
Makes 12 muffins that can be stored in the refrigerator for up to six days or frozen for up to 3 months.