Pleasantly tangy, brilliant in color, the cranberry has long been a welcome, if predictable, standard of seasonal fare. But its uses have seldom extended beyond a few holiday months. One of only three fruits native to North America, the cranberry has been used by indigenous cultures for thousands of years to prevent and treat illnesses ranging from fever to urinary tract infection. Now, modern studies are showing that cranberries can reduce the risk of a variety of diseases, including cardiovascular disease and certain types of cancer. One reason for cranberries’ healing benefits: they’re loaded with disease-preventive antioxidants. In fact, in one study of 20 common fruits--including melons, nectarines, oranges, grapes and strawberries-- cranberries had significantly more of a class of antioxidants called phenols than any other fruit measured. Phenols are thought to be especially protective against chronic diseases. Specifically, cranberries have been shown to reduce the risk of: • Cardiovascular disease. Cranberries contain large quantities of flavonoids that have been shown to reduce the risk of atherosclerosis by inhibiting LDL cholesterol oxidation and platelet aggregation and adhesion, key factors in heart disease.

• Cancer. Cranberries contain anticancer compounds called anthocyanin and proanthocyanidin. Preliminary studies have shown that cranberries can inhibit tumor cell growth. And in one study of common fruits, cranberries had the most
phenols and the highest inhibitory effect on cancer cell proliferation. • Urinary tract infections. Cranberries contain proanthocyanidins which prevent E. coli and other bacteria from adhering to urinary tract walls. Because the anti-adhesion effect of cranberries lasts for up to 10 hours, two servings a day of cranberry juice spaced 10 hours apart may be most effective in preventing urinary tract infection.

• Ulcers. Cranberries help prevent ulcers by a similar mechanism--by blocking the adhesion of H. pylori, a bacteria associated with stomach ulcers. A compound in cranberries called high-molecular-weight nondialysable
material (NDM) appears to prevent the bacteria from adhering to stomach walls.

• Periodontal disease and cavities. In one study, the same compound (NDM) was shown to inhibit and even reverse the adhesion of bacteria that cause plaque and periodontal disease. In another study of a mouthwash containing NDM from cranberries, Streptococcus mutans bacteria--a bacteria that causes cavities-- were significantly reduced. Ready to reap the healing benefits of cranberries? Try the recipes and hints below for including this tart little fruit in meals and recipes all year long.

Baby Lima Beans with Cranberries and Hazelnuts
Serves 4 to 6
1 tablespoon olive oil
2 shallots, minced
1 16-ounce package frozen baby lima beans
1/2 cup dried cranberries
1/4 cup chopped fresh basil
1/4 cup toasted hazelnuts
White pepper
1/4 cup feta cheese (optional)

In a medium skillet, heat olive oil and sauté shallots for 1 minute. Add lima beans and 1/4 cup water; bring to a boil, reduce heat and simmer, covered, until beans are tender, 7 to 10 minutes. Stir in basil and cranberries, and cook for 1 minute longer. Stir in hazelnuts, season with salt and white pepper, and serve immediately. Top with crumbled feta cheese, if desired.

Cranberry Salsa
Makes about 2 cups
1 12-ounce bag frozen and thawed
cranberries
1/4 cup honey
1/4 cup fresh lime juice
1 small serrano pepper, seeded and minced
3 scallions, minced
1/4 cup chopped fresh cilantro

Wash cranberries and set aside. In a medium pan, bring to a boil 2 cups of water; add honey and stir to dissolve. Reduce heat, add cranberries, and simmer for 3 to 4 minutes, until cooked but firm. Drain and rinse under cold water. Coarsely chop cranberries and place in a medium bowl. Add remaining ingredients and stir to mix well. Season with salt and pepper, and serve over roasted turkey, fish, green beans, braised Swiss chard, or wilted spinach.

Butternut Squash and Spinach with Cranberries
Serves 4
1 tablespoon olive oil
1 small leek, washed well and thinly sliced (white part only)
2 garlic cloves, finely minced
3 cups peeled and cubed butternut squash
1/2 cup vegetable or organic chicken broth
1 cup whole frozen cranberries
4 cups baby spinach leaves
1/2 cup chopped pecans

In a large, heavy sauce pan, heat olive oil and sauté leek for 3 minutes. Add garlic and sauté 1 minute longer. Add squash and stir to coat with oil. Stir in broth. Bring to a boil, reduce heat, cover and cook on medium for 7 to 9 minutes, until squash is just tender. Stir in cranberries, and cook for 4 to 5 minutes longer, until just tender. Stir in spinach leaves and pecans, and cook for 1 minute, until spinach is just wilted. Season with salt and pepper, and serve immediately.

Lisa Turner is a food writer, nutrition consultant and private chef. For more details, call 303-588-8523, e-mail Lisa at
InspiredEating@aol.com or visit her website at www.InspiredEating.com.