Four yummy ways to eat cranberries

In fact, the same amount of antioxidants are found in an eight-ounce glass of cranberry juice cocktail, 1.5 cups fresh or frozen cranberries, one ounce sweetened dried cranberries or a half cup of cranberry sauce, according to The Cranberry Institute.

"The problem is, cranberries are bitter," said Sheila Amir, a nutrition consultant in Casper. "Baking them helps, and mixing them with other things helps."

When it comes to cranberry juice, pick 100 percent juice over cranberry juice cocktail, Amir said. And don't over do it. Adults only need four ounces of cranberry juice three times a week to maintain health. Those drinking cranberry juice for urinary tract infections should consult their doctors.

Dried cranberries can also be part of a healthy diet; just don't eat too many in one sitting.

With so many options available, it's easy to include cranberries in your diet. You can drink them, bake with them, cook with them or snack on them.

Here are some recipes for getting started:

Cranberry Pumpkin Muffins

(makes 12 muffins)

Ingredients:

2 cups flour

3/4 cups sugar

3 teaspoons baking powder

1/2 teaspoon salt

1/2 teaspoon cinnamon

3/4 teaspoon allspice

1/3 cup vegetable oil

1 large egg

3/4 cups canned pumpkin

2 cups cranberries (fresh or frozen chopped)

Instructions: Preheat the oven to 400 F. Sift together the dry ingredients and set them aside. Beat oil, egg and pumpkin together until well blended. Add the pumpkin mixture to the dry ingredients all at once. Stir until moistened. Fold in chopped cranberries. Spoon batter into paper-lined muffin cups. Bake 15 to 30 minutes at 400 degrees.

Recipe courtesy of the University of Massachusetts, Extension Nutrition Education Program, via recipefinder.nal.usda.gov.

Slow-Cooker Cranberry Chicken

(serves six)

Ingredients:

2 1/2 to 3 pounds chicken thighs and/or drumsticks, skinned

1 16-ounce can whole cranberry sauce

2 tablespoons dry onion soup mix

2 tablespoons quick-cooking tapioca or flour

3 cups hot, cooked rice

Instructions: Place chicken pieces in a one and a half to four-quart slow cooker. In a small bowl, stir together cranberry sauce, dry soup mix and tapioca. Pour over chicken pieces. Cover and cook on the low-heat setting for five or six hours or on the high-heat setting for two and a half to three hours. Serve chicken and sauce over hot, cooked rice.

Recipe courtesy of the U.S. Cranberry Marketing Committee, www.uscranberries.com.

Mixed Greens Salad with Cranberries, Goat Cheese and Walnuts

(serves six)

Ingredients:

2 tablespoons fresh lemon juice

2 tablespoons 100 percent cranberry juice

2 tablespoons honey

3/4 cup mild-flavored goat cheese (1/4 cup for the vinaigrette and 1/2 cup to crumble over the salad)

1/4 teaspoon salt

1/4 teaspoon black pepper

6 tablespoons extra-virgin olive oil

9 cups mixed greens

1 cup dried cranberries

1 cup toasted, chopped walnuts

Instructions: First, make the vinaigrette: Combine the lemon juice, cranberry juice, honey, 1/4 cup of the goat cheese, salt and pepper in a blender and blend until smooth. While it's still blending, gradually add in the olive oil. The vinaigrette can be stored in an airtight container in the refrigerator for two to three days. Then, preheat the oven to 350 F and toast the chopped walnuts in a shallow baking dish for eight to 10 minutes. A few minutes before serving the salad, toss the greens with the vinaigrette. Garnish it with cranberries, toasted walnuts and crumbled goat cheese.

Recipe courtesy of the U.S. Cranberry Marketing Committee, www.uscranberries.com.

Swiss Breakfast

(serves one)

Ingredients:

1 cup rolled oats

1/4 teaspoon cinnamon

2 tablespoons raisins

2 tablespoons sliced almonds

2 tablespoons chopped, dried apricots

2 tablespoons sunflower seeds

1 chopped date

1 tablespoon dried cranberries

Instructions: Mix all ingredients together. Bring two cups of water to a boil. Add the mixed ingredients. Turn the heat to low and cook uncovered, stirring occasionally until all the water is absorbed, about seven minutes. Cover and let sit for about two minutes before serving. Serve with low-fat milk or dairy-free milk. This dish can be served hot or cold.

Recipe courtesy of The World's Healthiest Foods, www.whfoods.com.