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Q: Aren’t cranberries loaded with antioxidants?

A: In a study of over 100 commonly consumed foods tested, provided by the Journal of Agricultural and Food Chemistry, cranberries ranked very high. Here’s the complete top 20 list — from highest to lowest in antioxidant activity — based on serving size:

• Small red beans, (dry, cooked), 1/2 cup

• Wild blueberries, 1 cup

• Red kidney beans, (dry, cooked), 1/2 cup

• Pinto beans, (dry, cooked), 1/2 cup

• Blueberries (cultivated), 1 cup

• Cranberries, 1 cup whole

• Artichokes (cooked), 1 cup hearts

• Blackberries, 1 cup

• Prunes, 1/2 cup

• Raspberries, 1 cup

• Strawberries, 1 cup

• Red delicious apples, 1

• Granny Smith apples, 1

• Pecans, 1 ounce

• Sweet cherries, 1 cup

• Black plums, 1

• Russet potato, (cooked), 1

• Black beans (dry, cooked), 1/2 cup

• Plums, 1

• Gala apples, 1

In identifying these foods, researchers cautioned their antioxidant activity in the laboratory may differ from their antioxidant activity in the body. Absorption capacity may vary, and cooking processes may affect antioxidant levels. For example, cooking increased the antioxidant content of tomatoes but decreased levels in carrots. While a food didn’t make the top 20 for antioxidant activity, it may still be a source of other health benefits.

The American Heart Association (AHA) states, “At this time, the scientific evidence supports a diet high in food sources of antioxidants and other heart-protecting nutrients, such as fruits, vegetables, whole grains and nuts instead of antioxidant supplements to reduce risk of CVD (coronary vascular disease).”

Here’s a few cranberry recipes that you may enjoy during the holidays.

Cranberry apple crisp

Makes 9 servings

5 cups pared, sliced Granny Smith apples, about 6 medium apples

1 1/2 cups fresh or frozen cranberries

1/3 cup sugar

Topping:

1/2 cup whole-wheat or all-purpose flour

1/2 cup brown sugar

1 teaspoon cinnamon

1/4 cup chilled butter, cut into small pieces

Position oven rack so crisp will bake in the middle of the oven. Preheat oven to 375 degrees. Spray a 9-inch square baking pan with nonstick cooking spray.

In a large bowl, mix the apples and cranberries with the sugar until coated. Transfer to baking pan.

Topping: Mix flour, brown sugar and cinnamon. Work in butter until light and crumbly. Sprinkle topping evenly over apples and cranberries.

Bake 45 minutes or until apples are tender. Cool on a wire rack about 15 minutes before serving. If desired, serve with a small scoop of a light ice cream or frozen yogurt.

Dried fruit snack mix

For each serving, mix:

1 tablespoon raisins

1 tablespoon dried cranberries

1 tablespoon dried tart cherries

1 tablespoon dried blueberries

1 tablespoon coarsely chopped nuts

3 tablespoons of a whole grain cereal, such as bite-size shredded wheat or round toasted oat cereal

Combine fruits, nuts and cereal. Carry individual servings in small zip-top snack bags.

Chunky cranberry spread

1 (8 oz.) package low-fat cream cheese

1-2 tablespoons low-fat milk

1/2 cup chopped dried cranberries

1/4 cup chopped blanched almonds or other nut

1/2 teaspoon orange zest, preferably fresh

Place cream cheese in a medium bowl and allow to soften at room temperature. Mash and work with a fork until texture is light enough to combine easily with other ingredients.

Gradually add just enough milk so cheese becomes soft and easy to spread.

Mix in remaining ingredients. Cover and refrigerate up to 2 days ahead. Flavors will blend and mellow if this recipe is made ahead of time and allowed to refrigerate at least a few hours before serving. Spread on slices of a whole-grain bread. Makes 16 servings, 1 tablespoon each

— Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St. She can be reached at 843-7058.