The fields have been flooded and the red seas of cranberries have been harvested. This month, bags of fresh Canadian berries will show up in the produce section of the grocery store, as well as at farmer's markets and festivals alike. While cranberry sauce is an excellent complement to a Thanksgiving turkey, there are many other ways and reasons to enjoy cranberries this season.

Truly a Canadian berry, the cranberry was first used by Natives as a food, fabric dye and healing agent. In fact, cranberries were already widely used when the American settlers arrived, which may explain why the berries became a traditional part of the Thanksgiving dinner. Nutritionally, one cup of cranberries provides 14 mg of vitamin C, which is why North American whalers and mariners carried them on their voyages to prevent scurvy. Low in calories and high in fibre, cranberries also contain key nutrients such as B vitamins, calcium, iron and magnesium.

The bright red colour tells us that cranberries are abundant in phytochemicals. They contain many of the most recently discovered nutrients such as anthocyanins, lutein, proanthocyanidins, quercetin beta-carotene and ellagic acid. These nutrients have been studied for their help in resisting disease and preventing cancer.

Once used by medicine men as a poultice for treating arrow wounds, today the cranberry is best known for its ability to help prevent and heal urinary tract infections. For many years, folk medicine practitioners theorized that the juice made the urine so acidic  bacteria would not grow. Today we know through modern research that the properties of cranberries can actually keep bacteria from attaching to urinary tract walls, which is a significant contributing factor in the majority of kidney and bladder infections.

This healing berry is also an effective natural treatment for symptoms or conditions related to: ammonia odours in urine, bed wetting, yeast overgrowth (candidiasis), eye disorders such as night blindness and macular degeneration, gout, incontinence, premenstrual syndrome, pregnancy, prostatitis and vaginal infection.

When buying cranberries, be sure they are bright red and firm. They can be stored for up to a month in the refrigerator and for a full year in the freezer. When washing berries, do so quickly, in cold water, so they don't become water logged (the berries are more than 80 per cent water already).

If you buy cranberry juice, choose a variety that does not contain sugar or other additives. Be sure to make your own sauce, by simply cooking and crushing fresh berries, since canned sauce offers significantly less nutrition, especially when it comes to vitamin C.

Beyond Thanksgiving and Christmas
While the tart, firm cranberry is not a pop-it-in-your-mouth-and-eat-it kind of treat, it is quite versatile. Use your imagination and enjoy the taste and nutrition that these seasonal favourites have to offer. Try some of the following ideas:

• Chop raw cranberries and add colour, nutrition and taste to green salads.

• Add to meat loafs and turkey casseroles.

• Add to desert loafs, muffins, cakes and breads.

• Add to pancakes and waffles.

• Mix cranberry juice with orange juice or add it to salad dressings.

• Dried cranberries turn pasta and rice into gourmet dishes.

• Make cranberry jam, preserves or compote.

• Cranberry sauce is wonderful with white fish, chicken and even on a sandwich.

Cranberry-Orange Muffins
1 + 3/4 (435 ml) cup whole wheat (or spelt) flour
2 tsp (10 ml) baking powder
1/2 tsp sea salt
1/2 cup (125 m l) organic coconut oil
1/2 cup (125 ml) unpasteurized honey
1/2 cup (125 ml) orange juice
1 egg, beaten
1 tsp (5 ml) grated organic orange rind
1 + 1/2 cups (375 ml) whole cranberries

Mix dry ingredients together. Mix wet ingredients together. Stir (don't beat) dry ingredients into wet until smooth, and then stir in cranberries. Fill muffin cups 3/4 full. Bake in pre-heated 350 F oven for about 20 minutes or until brown on tops and baked in the centres.

Sandra Tonn is a Registered Holistic Nutritionist, freelance writer and natural health educator in Vancouver, BC. Visit www.sandratonn.com to read more articles about whole food.

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