How to Eat Cranberries

If the bright color of fresh cranberries has caught your eye, learn how to include them in your diet. Fresh cranberries are low in calories, high in soluble fiber, full of vitamin C, and they have cancer-fighting antioxidants. You can also get some of these health benefits from dried cranberries but look for fruit that doesn't have additional sweeteners or oils. With a few tasty suggestions, you'll soon be eating cranberries throughout your day!

Method 1

Method 1 of 3:

Using Fresh Cranberries

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1
Cook cranberries into a sauce. Instead of opening a can of cranberry sauce, simmer a 12 oz (340 g) bag of fresh cranberries with 2/3 to 1 cup (150 to 200 g) of sugar and 1 cup (240 ml) of water or orange juice. Stir and heat the mixture for about 15 minutes over medium heat. Then, let the sauce cool before you serve it.^{[1]XResearch source}
- If you like smoother cranberry sauce, let it cool completely and then blend it until it's as smooth as you like.
- You can also mix in 1/4 teaspoon (0.5 g) of ground cinnamon and the zest of an orange for additional flavor.
Variation: To make cranberry jam, keep cooking the sauce for an extra 5 minutes or until it's very thick. Then, strain the jam through a fine-mesh strainer to remove the seeds.
2
Add fresh cranberries to your favorite baked goods. Fresh cranberries are one of the easiest berries to add to coffeecakes, muffins, or quick bread. Just stir 1/2 to 1 cup (50 to 100 g) of fresh cranberries into your batter and then bake the food as directed. The berries will soften as they cook and give your baked goods a sweet and sour flavor.
- You can also add fresh cranberries to pies or tarts. For example, add a handful of berries to your favorite apple pie or pear tart.
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3
Blend cranberries into a vinaigrette to drizzle over salad. You've probably seen raspberry vinaigrette at restaurants, but cranberry vinaigrette makes a nice change. Combine 4 cups (400 g) of fresh cranberries in a blender with 4 cloves of garlic, ¹⁄₂ cup (120 ml) of balsamic vinegar, 1 cup (240 ml) of olive oil, and 1 tablespoon (12 g) of sugar. Then, blend the vinaigrette until the berries are completely smooth.^{[2]XResearch source}
- Play around with other flavors in the vinaigrette. For example, blend in fresh mango or orange juice.
4
Create a brilliant red cocktail or punch. It's really easy to customize a cocktail by substituting cranberry juice for the fruit juice called for in the recipe. For example, make a whiskey sour with cranberry juice instead of lemon-lime juice. You could also substitute cranberry juice in your favorite punch recipe, especially in recipes that call for slightly sour pineapple juice.^{[3]XResearch source}
- Classic cocktails that use cranberry juice, include the cosmopolitan, sea breeze, sex on the beach, and cape cod.
5
Blend cranberries with fruit to make a tangy smoothie. Enjoy even more nutrients in your usual smoothie by adding 1/2 cup (50 g) of fresh cranberries to the blender along with your fruit. For a creamy smoothie, include yogurt and then blend the mixture until the cranberries are completely blended. To make a basic cranberry smoothie, combine:^{[4]XResearch source}
- 1 cup (240 ml) of yogurt, milk, or almond milk
- 1/2 cup (50 g) of fresh cranberries
- 1 fresh or frozen banana
- 1/2 cup (50 g) of fruit, such as strawberries, peaches, or blueberries
6
Coat the cranberries in sugar to make a sparkly garnish. You've probably seen glittery cranberries on top of cakes or cupcakes. To make your own, coat the fresh berries in a simple syrup and let them dry for about 1 hour. Then, roll the cranberries in granulated sugar and let them dry for another hour.^{[5]XResearch source}
- The frosted cranberries will last up to 2 to 3 days at room temperature.

Method 2

Method 2 of 3:

Eating Dried Cranberries

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1
Toss a few handfuls of dried cranberries into granola or trail mix. Instead of using raisins, add flavorful dried cranberries to your granola or mix! Dried cranberries work well with toasted oats, nuts, and chocolate chips.^{[6]XResearch source}
- For a slight citrus flavor, add the zest of an orange to the granola or trail mix.
2
Stir dried cranberries into porridge or oatmeal. Switch up your morning breakfast by adding dried cranberries to your bowl of cooked grains. If you'd like chewy cranberries, add them just before serving, but if you'd like them to plump up and soften, add them to the liquid when you cook the porridge or oatmeal.
- Drizzle a little maple syrup or honey over the grains and scatter chopped pecans for a little crunch.
Did You Know? Each 1/2 cup (60 g) serving of dried cranberries contains 2.3 g of fiber.
3
Scatter dried cranberries over a leafy green salad. If you're tired of the usual salad bar offerings, add a few dried cranberries to give your salad a tangy zip. Use leafy spring greens, romaine lettuce, or baby spinach as a base for your salad. Then, add the dried cranberries along with diced apples, pepitas, and feta cheese.^{[7]XResearch source}
- To round out the salad, scatter fresh goat cheese, toasted walnuts, and cranberry vinaigrette over the top.
4
Stir dried cranberries into couscous, quinoa, or rice. Prepare your favorite grains and then fold about 1/4 to 1/2 cup (30 to 60 g) of dried cranberries into them. For extra crunch, you could add toasted almonds, walnuts, or pine nuts. Then, squirt a little lemon juice over the dish just before serving.
- For an extra cranberry flavor, spoon fresh cranberry vinaigrette over the grains.
5
Mix dried cranberries into chicken salad to give it a bright flavor. Toss together shredded or chopped cooked chicken with mayonnaise, diced onion, chopped celery, and salt. Then, stir in about 1/2 cup (60 g) of dried cranberries and taste the salad. Try adding fresh lemon juice or mint to lift the flavor.^{[8]XResearch source}
- You can also add dried cranberries to tuna salad or turkey salad.

Method 3

Method 3 of 3:

Buying and Storing Cranberries

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1
Choose firm, smooth berries that are brightly colored. Look for fresh cranberries that are pink or bright red. They shouldn't look wrinkled or black, which could mean that they're spoiling.^{[9]XResearch source}
- Turn the bag of cranberries upside down and don't buy it if there's liquid collecting in the bottom of the bag.
2
Refrigerate fresh cranberries for up to 3 to 4 weeks. If the cranberries didn't come in a plastic bag, transfer them to a sealable bag and put them into the refrigerator. Store them for up to 3 to 4 weeks.^{[10]XResearch source}
- Discard any fresh cranberries that become wrinkled, dry, or soggy.
3
Freeze cranberries for up to 10 to 12 months. If you bought fresh cranberries that came in plastic bags, you can just toss them directly into the freezer. If the cranberries came in bulk or loose packaging, transfer them to freezer bags before you put them in the freezer. Store the berries for up to 10 to 12 months.^{[11]XResearch source}
- You can also freeze-dried cranberries in an airtight container for up to 12 to 18 months.
Tip: When you're ready to use frozen cranberries, you don't need to defrost them before cooking or baking with them.
4
Keep dried cranberries in an airtight container for up to 6 to 12 months. You can put them in the refrigerator or leave the dried cranberries in the pantry at room temperature. Either way, they'll be good for up to 6 to 12 months.^{[12]XResearch source}
- It's a good idea to refrigerate the dried cranberries if you live in a hot, humid climate.

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Tips

You can also decorate with fresh cranberries. For example, fill decorative jars with the fresh berries or string them together to make a festive garland.
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Warnings

If you have a urinary tract infection, eating cranberries won't clear up the infection so it's important to see your doctor. They'll prescribe antibiotics to treat the UTI.
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