A superfood is a food packed with dense nutrition that offers remarkable benefits for health and well-being. Typically, superfoods are rich in vitamins, minerals, antioxidants, and other phytonutrients known to enhance health. While the term is often overused as a marketing gimmick—sometimes to promote exotic, imported foods—local options like cranberries truly deserve the title.
Cranberries, like many local berries, are rich in anthocyanins, flavonoid molecules responsible for the red, blue, and purple hues of certain fruits and plants. According to the National Institutes of Health, anthocyanins are powerful antioxidants that may help prevent or manage conditions like cardiovascular disease, diabetes, metabolic disorders, certain cancers, inflammation, neurological conditions, and obesity.
Cranberries and their juice have long been used to prevent and treat dental and urinary infections by making it harder for bacteria to adhere to the mouth and bladder linings. Personally, I include cranberries in my diet to support vision and overall eye health.
Food as Medicine
When used regularly, nutrient-rich foods like cranberries can have a lasting positive impact on health. They’re versatile and can be enjoyed fresh as a snack, dehydrated
goods, or as a classic cranberry sauce. While cranberry sauce is a staple of festive
I keep it on hand year-round to mix with yogurt and granola, porridge or to use as a
for meats or veggie dishes. I also appreciate how well fresh cranberries store in the fridge.
Festive Cranberry and Herb Sauce
Ingredients:
- 1 bag fresh cranberries
- ½ cup orange juice
- ½ cup organic cane sugar or honey
- 1 tbsp grated fresh ginger
- 2 tbsp chopped fresh rosemary
- ¼ tsp sea salt
Instructions:
1. Gently simmer all ingredients in a medium pot for about 15 minutes, or until the
cranberries pop, stirring occasionally.
2. Let cool and serve alongside your favourite festive dishes.
A Local Treasure
Cranberries are native to Nova Scotia, where they grow along rocky shores and in bogs. Known as su’nl in Mi’kmaq, they have been a traditional food for centuries. Harvesting wild berries is deeply rooted in Nova Scotian culture, as a child growing up in Sheet Harbour, autumn always included foraging trips to Taylor Head Park to gather cranberries—a tradition passed down from my grandmother, who foraged berries near her home in Mushaboom.
In earlier times, berry picking was driven by practicality—wild berries were a crucial dietary supplement when resources were scarce. Today, wild food foraging is experiencing a resurgence, fuelled in part by growing concerns over food security, dissatisfaction with industrial agriculture, and a broader “back-to-the-land” movement that celebrates nature’s abundance.
The Cranberry Capers
The "Cranberry Capers" is a fascinating chapter in Nova Scotia's history, touching the southern and eastern shores from the late 1800s to the mid-1900s. During this time, cranberries were immensely popular, and bogs thrived, supporting community harvesting for personal use.
However, concerns arose over commercial exploitation and greed. Local groups took action to protect cranberry habitats and prevent overharvesting.
Cranberries are more than just a seasonal treat—they're a superfood with a rich history and a lasting role in our culture. Whether for health, tradition, or a festive meal, cranberries deserve a place at the table year-round.