Skip to content
My WebMD Sign In, Sign Up

Weight Loss & Diet Plans

Font Size

Cranberries: Rich in Antioxidants

The festive winter fruit may help fight cancer, improve cholesterol levels, even combat cavities.
By
WebMD the Magazine - Feature

Feeling bogged down in the kitchen? Jump-start meals with a handful of tart, bright cranberries. This tangy treat is not only naturally low in fat but also bursting with powerful nutrients. One cup of whole fresh berries has 81 grams of potassium, 12.6 milligrams of vitamin C (20% daily value), and 34 micrograms of beta carotene -- for just 44 calories. The festive winter fruit is rich in antioxidants, which may help fight cancer and improve cholesterol levels. Plus it may also help combat dental cavities. A recent study found that a leading bacterium responsible for tooth decay was weakened when exposed to two cranberry antioxidants. Fresh cranberries, at their peak October through December, can be stored in your fridge for several months, so stock up now.

Berry Good, Too

Also bursting with antioxidants, potassium, and vitamin C are huckleberries, raspberries, and blueberries.

Recipe

Holiday Angel Cake

Makes 8 large servings
1 cup cake flour
1 cup granulated sugar
1/2 cup Splenda (sugar substitute)
12 egg whites
1 1/2 teaspoon vanilla extract
1 1/2 teaspoon cream of tartar
1/2 teaspoon salt
1 cup fresh cranberries or
1/2 cup dried cranberries
1 tbsp finely chopped orange zest (or substitute lemon zest)

1. Preheat oven to 375 degrees. Clean and dry a tube pan. (Trace amounts of oil can cause whipped egg whites to deflate.)
2. Stir flour, 1/4 cup of the sugar, and Splenda together in a medium bowl and set aside.
3. In a large bowl, whip the egg whites with the vanilla, cream of tartar, and salt with mixer until medium-stiff peaks form. Gradually add the remaining 3/4 cup sugar while continuing to whip to stiff peaks. When you think the egg whites have reached maximum volume, gradually fold in the flour mixture, one-third at a time.
4. Stir in cranberries and orange zest.
5. Pour the angel food batter into the pan and bake 40-45 minutes or until the cake springs back when touched.
6. Balance the pan upside down on the top of a bottle to prevent decompression while cooling. When cool, run a knife around the edge of the pan and invert onto a serving plate.

Per serving: 171 calories, 7.5 g protein, 36 g carbohydrate, 0.1 g fat, 0 g saturated fat, 0 mg cholesterol, 0.8 g fiber, 216 mg sodium. Calories from fat: 1%.

Published November 2006.

Today on WebMD

vegetables
Video
Woman trying clothes / dress
Assessment
 
Woman looking at reflection in mirror
Article
Hot cup of coffee
Quiz
 
woman shopping fresh produce
Video
butter curl on knife
Quiz
 
eating out healthy
Article
Smiling woman, red hair
Article
 
6-Week Challenges
Want to know more?
Chill Out and Charge Up Challenge – How to help your tribe de-stress and energize.
Spark Change Challenge - Ready for a healthy change? Get some major motivation.
I have read and agreed to WebMD's Privacy Policy.
Enter cell phone number
- -
Entering your cell phone number and pressing submit indicates you agree to receive text messages from WebMD related to this challenge. WebMD is utilizing a 3rd party vendor, CellTrust, to provide the messages. You can opt out at any time.
Standard text rates apply
thumbnail_woman_tossing_spinach
Video
lunchbox
Article
 
What Girls Need To Know About Eating Disorders
Article
teen squeezing into jeans
fitfor Teens
 

Special Sections