Recipe: Fruit Compote with Cranberries

Crazy For Cranberries
From the American Institute for Cancer Research

Many of us look forward to the appearance of fresh cranberries to make our favorite cranberry sauce for Thanksgiving feasts. But apart from the holidays, we tend to forget these shiny, scarlet gems and the many ways they can be used. While they're at their peak, why not add sparkle to other winter meals with these festive berries?

Adding cranberries to your repertoire will brighten up your dishes, open you up to new taste experiences and improve your health as well. Studies show that eating a variety of colorful fruits and vegetables every day is key to better health. Cranberries are rich in fiber, vitamin C, flavonoids and other substances that help protect against health problems like urinary tract infections, and chronic diseases like cancer.

Fresh cranberries are usually sold in 12-ounce bags, which makes about three cups when chopped. Select bags with cranberries that look plump and unblemished. You can refrigerate bagged cranberries, tightly wrapped, for two months or freeze them, unopened, for up to nine months. (If a recipe calls for frozen cranberries, thaw the fruit just before using, to retain crispiness.) Before cooking, rinse cranberries in cold water and remove stems and any bruised fruit.

Once cooked with some sugar to offset their tartness, cranberries can be added to many dishes, from quick breads, salads, salsas and chutneys, to soups, grain-based entr es and desserts. Just a handful will add texture and a bright accent to an otherwise bland or uninteresting dish.

Add a half-cup of chopped cranberries to your favorite banana bread or apple muffin recipe. Sprinkle some over your leafy green salad, or toss a handful into a pilaf or stuffing. Before baking apples, fill the cored center with cranberries, then sprinkle with sugar and cinnamon.

This artful fruit compote is colorful and versatile. It can be served "as is" for family meals; as a topping on angel food, sponge, or pound cake for company; or for those favorite winter comfort foods, rice and tapioca pudding.

Fruit Compote

1/2 cup sugar
1 1/2 cups water
1-inch piece fresh ginger, peeled and very thinly slivered
1 cup dried fruit mix
2 cups fresh or frozen cranberries
1 orange, peeled and sectioned
1 Granny Smith apple, peeled, cored and cut into small, thin wedges

In large saucepan, combine sugar, water and ginger. Bring to a boil over high heat. Add dried fruit mix. Bring back to a boil and immediately reduce heat to low simmer. Cook, uncovered, until fruit is not quite tender, about 5 minutes.

Add cranberries and simmer, stirring occasionally, until cranberries pop. Stir in orange and apple. Remove from heat and allow to cool down. Serve warm or at room temperature.

Makes 6 servings.
Per serving: 161 calories, less than 1 g. total fat (0 g. saturated fat), 42 g. carbohydrate, 1 g. protein, 4 g. dietary fiber, 5 mg. sodium.