Cranberries are native to North America and have a naturally tart taste. To make them more palatable when dried, they are often sweetened, resulting in dried cranberries having a delightful balance of sweet and tangy flavors. These dried fruits are popular in baked goods, salads, and trail mixes and are known for their vibrant color and health benefits.
Nutritional Information (per 100g): (Note: Nutritional values can vary based on the specific variety and processing method. Many dried cranberries are sweetened, which affects their sugar content. The following are approximate average values for sweetened dried cranberries.)
- Energy: 325 kcal
- Protein: 0.4g
- Carbohydrates: 82g
- Sugars: 65g
- Fat: 1.4g
- Fiber: 6.1g
Ingredients: Cranberries, sugar (for sweetened varieties), and sometimes sunflower oil (to prevent sticking).
What it is good for:
- Provides a burst of flavor to dishes.
- Rich in antioxidants, especially proanthocyanidins, which are known for urinary tract health benefits.
- A source of vitamins, especially vitamin C.
- Contains dietary fiber beneficial for digestive health.
- May support cardiovascular health.
How to Use: Dried cranberries can be eaten as a snack, added to oatmeal or cereals, incorporated into baked goods, mixed into salads, or combined with nuts and other dried fruits to make a trail mix. They can also be rehydrated by soaking in water or juice to use in various recipes.
Recipe Idea – Cranberry Almond Salad: Ingredients:
- Mixed salad greens (e.g., spinach, arugula, romaine)
- 1/2 cup dried cranberries
- 1/4 cup sliced almonds, toasted
- 1/4 cup feta or goat cheese, crumbled
- 1/4 cup balsamic vinaigrette dressing
Instructions:
- In a large bowl, combine the salad greens, dried cranberries, toasted almonds, and crumbled cheese.
- Just before serving, drizzle with balsamic vinaigrette and toss to combine. Serve immediately.
Diets it fits into:
- Vegan (check if any animal-derived ingredients are used)
- Vegetarian
- Gluten-Free (ensure they weren’t processed in facilities that handle gluten-containing products)
Note: Due to the added sugars in many dried cranberry products, they can be high in calories and carbohydrates. It’s essential to check the label when purchasing and consume in moderation, especially for individuals monitoring their sugar intake. Unsweetened varieties are also available for those looking to reduce sugar consumption.
