Super Fruits!
I planted an Amber Sweet Orange tree three years ago when we moved into our current home and a Pummelo the year after. They both produced quantities of fruit this winter. The orange (pictured in front of the vase of sesanquas) is easy to peel, very sweet and juicy.
Pummelos are related to grapefruit, but are much larger and have a sweeter, less acidic flavor. The sections are delicious, peeled and eaten out of hand - my children love them!
This also happens to be the season for cranberries. Because of their tartness, these amazing berries are rarely consumed except in sugar-filled sauces and baked goods.
Did you know that cranberries contain one of the highest concentrations of antioxidants of any fruit? Research conducted at the University of Scranton, Pa, found cranberries to contain the highest level of phenol antioxidants when compared to 19 other common fruits, including apples, grapes, strawberries, pineapples, citrus, and bananas.
Antioxidant Power
Antioxidants are premier disease-fighters and anti-aging agents. Cranberry phenols have been found to be protective against cancers, brain damage that occurs after a stroke, and urinary tract infections.
They also protect against free radical activity that is responsible for oxidizing cholesterol, which makes it harmful to arteries and the heart. In doing so, the berries help prevent atherosclerosis - the buildup of cholesterol, fat, and plaque in the arteries. They also help elevate healthy HDL cholesterol.
Protect Against Urinary Tract Infections
Researchers at Rutgers and Yale universities confirm that cranberries are able to reduce the incidence of UTI’s. They are rich in proanthocyanidins, which protect against the E. coli bacteria that cause the majority of these painful and common infections.
Recent analyses of several studies show that cranberries can reduce the recurrence rate of urinary tract infections for a year by 35%. Because the antioxidant compounds in these berries attach to and remove (rather than kill) the harmful bacteria, E. coli is less likely to build up a resistance. Here’s a study conducted at the Centers for Nephrology/Dialysis in Germany concerning cranberries’ ability to prevent docking of bacteria on host tissues.
Other Benefits
Additionally, cranberries contain malic acid which can stave off diarrhea and kidney stones. Other organic acids and the antioxidant, quercetin, are involved in the berries’ ability to inhibit cancer promotion.
Experiment with adding cranberries to your cooking. Being very tart, they go great with baked goods and anywhere a little sweet/tart taste can sparkle. They make a great addition to winter squash and sweet potato dishes. Here’s a recipe I recently enjoyed at a church potluck.
Cranberry Apple Sweet Potatoes
2 large sweet potatoes, cut up
4 apples, chopped
1 cup walnuts
2 cups cranberries
3 tbsp honey mixed with 2 tbsp olive oil
Combine all ingredients and place in greased casserole.
Bake covered at 350 for about 11/2 hours or until potatoes are done.
