Wednesday, October 28, 2015

In Season: Cranberries For the Holidays

It's that holiday season and time to prepare for all the yummy holiday meals ahead. Today we are focusing on fresh cranberries. They are in season late October and November. Today we are sharing a Couscous with dried cranberries, pine nuts (or pecans), and fresh mint recipe to get you excited about using this deliciously healthy fruit.

Couscous with Dried Cranberries, Pine Nuts and Fresh Mint
Servings: 6

Ingredients:
1 12 oz. package couscous
1 14 oz. can chicken or vegetable broth
Pinch of salt
3 tablespoons walnut, almond or olive oil
1 teaspoon fresh lemon juice
3/4 cup dried cranberries
1/3 cup pine nuts
1/3 cup fresh mint leaves



Directions:
Cook the couscous according to the package directions, using broth. Add salt to the broth. While the couscous is cooking, roast the pine nuts in a skillet until lightly browned. Wash and finely chop the mint leaves. When the couscous has finished cooking, drain any excess liquid. Pour the couscous into a serving bowl. Add the oil and the lemon juice. Stir well to coat all the grains. Add the cranberries, pine nuts and mint leaves. Stir to combine all the ingredients. Serve immediately.

One serving typically includes around  362 calories, 10.2 g protein, and 4 g of fiber.

Did you know..  The cranberry is one of North America's only three native fruits that are commercially grown. 

1/2 cup of cranberries has 30 calories.

Selection
Choose berries that are firm.

Storage
Cranberries may be stored in the fridge up to 2 months or frozen for up to a year.

Health Benefits
They contain no cholesterol, are non-fat, and low in sodium. Cranberries are a good source of vitamin C and fiber. In addition to their urinary tract health benefits, they also contain antioxidants that may reduce cancer, heart disease, and other degenerative diseases.

Enjoy!- Melissa




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