Eating a Rainbow

This time of year is colorless. Yes, the pure white snow is lovely and much better than the gray and brown and dirty look of snowless winters, but I need color.


A recent article in a food magazine reflected on the color of food as a good guide for eating healthy. “Eating a rainbow” was the catch phrase. The concept is that if you eat a lot of lovely colors in your foods, you will be getting a great nutritional boost, since most fruits and vegetables are brightly colored. In addition, this article posed that the color of food is part of the attractiveness for eating and so nature has imbued many very healthy foods with especially vibrant coloring.

If the premise is true, the cranberry is surely a star. Its jewel-like crimson color is exceptionally alluring and the epitome of a superfood; it is also delicious, available, and lends itself to many uses in cooking.

Cranberries are becoming trendy because they are high in Vitamin C, fat-free, low in calories and sodium and high in fiber. They have long been known to contain components which help to prevent and cure urinary infections and now researchers have found other compounds that are cancer fighting.

I usually keep to seasonality in my ingredients and the official season is October-December, but I see no reason not to consider the cranberry an all-winter fruit. It’s true that they are at their best and cheapest in the fall, but they freeze beautifully—right in the package they come in—and they can be used right from the freezer in all recipes. I stock up when they are sold fresh for a relatively low price and freeze for use all year.

The fresh cranberries are much better than the canned varieties which are usually loaded with high fructose corn syrup and calories. The dried “craisins” are sweetened, but they are a better nutritional choice. Homemade whole cranberry sauce and jellies are so easy to make, there isn’t really much reason to buy canned. Besides, you can control the amount and type of sweetener you use.

Cranberries are indigenous to North America and were one of the foods first found by the Pilgrims in Massachusetts and whose use was shown to them by the Indians. Of course, that is why they have become a Thanksgiving Day staple; but what a shame to limit cranberries to the holidays.

Here are a few ideas for adding them into your daily menus which are very quick and easy:

Add a few to smoothies with other fruits and honey or syrup to sweeten.

Chop them coarsely with some toasted pecans and add to a whole grain pancake batter. Serve with real warm maple syrup.

Make an easy and delicious relish by pulsing in a food processor 1 sliced orange (seeded), peel intact, 4 cups fresh cranberries and 1 ½ cups sugar. Let stand for at least 2 hours; can be refrigerated for several weeks (because of the high sugar content) and used for relish for meats and added to sandwiches or wraps.

Fresh Cranberry Sauce

3/4 cup water
1 ½ cups sugar
1 12-ounce bag of fresh or frozen cranberries (about 3 cups)

Put all ingredients into a 2 quart pan. Boil gently for about ten minutes or until all the cranberries have popped open. Cool. Sauce thickens as it cools.

If you want a really delicious, light lunch, try the following salad:

Pacific Chicken Salad (adapted from Cranberry Cooking by Cappelloni)

3 cups diced cooked chicken
2 cups fresh pineapple, cut into tidbits, or 1 16-ounce can pineapple tidbits, drained
1/3 cup slivered almonds, lightly toasted
½ cup dried cranberries
2 green onions, (white and some green) finely sliced
2 Tbsp. finely chopped cilantro
1 small head romaine lettuce, chopped, torn or sliced in chiffonade

Dressing:

¼ cup rice vinegar
1 Tbsp. plus 1 tsp. dark soy sauce
1 Tbsp. sesame oil
¼ cup canola oil
1 tsp. sugar

Combine all salad ingredients except romaine in large serving bowl. Whisk together ingredients for the dressing. Toss half the dressing gently into the salad. Chill until serving time. Place romaine lettuce on plates, dividing into 4 servings. Spoon chicken salad over and pass extra dressing.

And for dessert—these are a delicious variation of a popular bar cookie

Lemon Cranberry Squares (Cranberry Cooking)

Preheat oven to 350 degrees

Crust:

1 ¼ cups flour
½ cup butter, chilled
¼ cup sugar

Topping:

4 eggs
1 cup sugar
Grated peel from 2 lemons
1/3 cup lemon juice
½ tsp. baking powder
1 cup chopped fresh or frozen cranberries
Powdered sugar for dusting on top

In a food processor combine all the ingredients until the dough holds together. (You may have to add 1 Tbsp water to help dough hold together.) Press evenly over the bottom of a well-greased 9x9 square baking dish. Bake 25-30 minutes until the crust turns a light golden brown. Take pan out of the oven and cool for 10 minutes. In an electric mixer, beat the eggs. Blend in the sugar, lemon peel, lemon juice and baking powder. Stir in the cranberries. Pour the mixture over the warm crust. Return to the oven and bake about 35 minutes or until the topping has set. Remove from the oven and cool. Sprinkle with powdered sugar. Cut into squares.