I love dried cranberries on my salads. They taste a bit like candy to me, which causes me to wonder: Can something that tastes like candy be good for me? Why, yes it can, I've just discovered. Get this: Cranberries, cranberry juice, and dried cranberries are excellent sources of antioxidants. OK, then. Good enough for me.

Here's the dirt, according to one new study: Frozen, juiced, and dried cranberries all have high levels of antioxidants. Frozen cranberries have the most, followed by dried cranberries, whole cranberry sauce (not jellied), and 100% cranberry juice. What's more, one serving of 100% cranberry juice is richer in antioxidants than a serving of Concord grape juice or red wine. Compared with other dried fruits, dried cranberries have the highest antioxidant content, followed by prunes and raisins. And dried and frozen cranberries have higher antioxidant capacities than green tea, vitamin C, and vitamin E. My salad topping is looking better and better. Read on.

One serving of cranberries provides more phenolic antioxidants than the average daily consumption of antioxidants from all fruits, says the lead study author, who reports this: "Cranberries have the highest antioxidant content among 20 commonly consumed fruits, yet they are underconsumed, ranking 16th in the US."

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If forced to choose between a snack of fresh or dried fruit, I'd go fresh. Mostly because I like fruit in its freshest state but also because I've always assumed it's the healthiest choice. But is it?

Yes, fresh fruit is healthier than dried fruit. Here's why.

When fruits are dried, they lose water and nutrients and acquire more calories and sugar. Consider apricots. One cup of the fresh stuff contains 75 calories. The dried variety: 313. Fresh apricots also have more fiber, more vitamin A and C, more beta-carotene, and more potassium.

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Need a staple in your diet that's low in fat and loaded with protein, fiber, and slow-burning carbohydrates? Then this article is for you. It's all about beans.

It seems canned beans work in a pinch but if time permits, beans prepared from scratch are the best. Here's how to get the most bang for your beans:

• Wash and pick over beans to remove small stones and other foreign matter.

• Soak beans for eight hours, or overnight, in cold water. This makes them less likely to cause gas.

• If you're short on time, cover beans with cold water, bring to a boil, and simmer for two minutes. Remove from heat and allow them to sit, covered, for one hour.

• Discard soaking water. This gets rid of the starches that cause gas.

• Store dried beans in a tightly-sealed container in a cool, dry area. Beans kept longer than 12 months lose moisture and may require longer cooking. Age never diminishes nutrient value.

• Refrigerate cooked beans for up to five days. Freeze them for up to six months.

• One cup of dried beans equals three cups of cooked beans.

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In my search to find healthy ways to satisfy cravings for sweets I've landed on dried cranberries -- and I absolutely love them! But how do they stack up to the fresh version? This article explains the differences in deep detail, but here's a simple breakdown of the differences between fresh and dried fruit:

Fresh:
Pros -- More filling, less calories per volume, more satisfying over-all.
Cons -- Less nutrients, fiber, and antioxidants per serving, shorter shelf-life.

Dried:
Pros -- Higher concentrations of nutrients, fiber, and antioxidants per serving, long shelf-life, tastes sweeter.
Cons -- Higher calories per volume, higher sugar content, less filling, less satisfying over-all.

It pretty much balances out since they both have pros and cons. So as long as you understand what you're dealing with (i.e. the higher calories in dried fruits) it's really just up to your own personal preference. I know what my favorite is, what's yours?

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