Oregon Trail Cranberry Sauce? Quick Answer

Ever wondered why the labels on cranberry sauce cans are upside down? Here’s the science behind it

Perhaps one of Thanksgiving’s biggest mysteries is cranberry sauce — and we’re not talking about why people eat it: Why are the labels on Ocean Spray cans upside down? Aware consumers have noticed that the labels on cans of jellied cranberry sauce are flipped, meaning the rounded edge that’s typically found on the bottom of most canned foods is on the top of Ocean Spray cranberry sauce cans . According to Ocean Spray, this is intentional: It creates a seamless serving experience with the rounded edge at the top and the sharp can-like edge at the bottom to keep the jelly whole,” an Ocean Spray spokesperson told CNN Business. This creates an air pocket on the rounded side (aka than the top), allowing customers to “swipe a knife along the edge of the can to break the vacuum and the stem will slide out easily.” This process has been in use since the early 2000s. Adweek recently reported on this important can caveat reported, found that about 67 million cans were sold between Thanksgiving and Christmas According to IRI, a market research firm that tracks U.S. retail sales, the sauce is 79% available at national retailers, down from 89% over the same period equals Cranberries, said that “due to supply chain issues, consumers may at times have some availability.” can have safety problems with a variety of cranberry products”. The cooperative noted that it does not anticipate any “significant impact” on the availability of its products. CNN Business’ Danielle Wiener-Bronner contributed to this report.

Perhaps one of Thanksgiving’s biggest mysteries is cranberry sauce — and we’re not talking about why people eat it: Why are the labels on Ocean Spray cans upside down?

Observant consumers have noticed that the labels on cans of jellied cranberry sauce are flipped, meaning the rounded edge that’s typically found on the bottom of most cans is on the top of Ocean Spray cranberry sauce cans .

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According to Ocean Spray, that’s intentional: It creates a seamless serving experience.

The cans are “filled and labeled upside down, with the rounded edge at the top and the sharp can-like edge at the bottom to keep the jelly intact,” an Ocean Spray spokesperson told CNN Business. This creates an air pocket on the rounded side (aka the top) so customers “can run a knife along the edge of the can to break the vacuum and the stem will slide out easily.”

This method has been used since the early 2000s.

Adweek, which recently reported on this important can reservation, found that about 67 million cans were sold between Thanksgiving and Christmas.

But like other Thanksgiving staples, canned cranberry sauce can be hard to come by. According to IRI, a market research firm that tracks U.S. retail sales, the sauce has 79% availability at national retailers, down 89% over the same period.

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Ocean Spray, a farmers’ cooperative that makes cranberry sauce and sells cranberries in bags, said that “consumers can sometimes face availability issues in a variety of cranberry products due to supply chain issues.” The cooperative noted that it does not anticipate any “significant impact” on the availability of its products.

CNN Business’ Danielle Wiener-Bronner contributed to this report.

The Cranberry Kidney Connection

You may know cranberries as a tasty and tart little red fruit, whose consumption dates back to Native Americans and the earliest European settlers, but did you know that they’re also good for your urinary tract and kidneys? If you’re not eating cranberries yet, put them on your shopping list. Cranberries are a fall favorite and have long been a holiday staple, but their versatility means they can be eaten dried, fresh, cooked, and even juiced — it’s easy to find a “reason for every season” to include cranberries in your diet consistently the year.

Urinary Tract Infections (UTIs) are responsible for nearly 10 million doctor visits each year. A UTI occurs when bacteria (germs) enter the urinary tract (including the bladder) and multiply. The result is redness, swelling and pain in the urinary tract. Most UTIs stay in the bladder, but if not treated quickly, they can travel up the ureter and into the kidneys, causing a more serious and painful kidney infection called pyelonephritis.

About 80 to 90 percent of UTIs are caused by a single species of bacteria, E. coli. These bacteria usually live in your gut, but sometimes they get into the urinary tract and kidneys. This is where incorporating cranberries into your diet becomes important. Cranberries contain compounds that may prevent bacteria from “sticking” to the urinary tract wall, and studies in young women with frequent UTIs show that drinking a glass of cranberry juice daily can help reduce recurring or repeat UTIs. Research also suggests a similar effect from consuming other cranberry products, including dried cranberries and dietary supplements. Low-sugar cranberry products are available for those who are diabetic or diabetic. Ask your doctor if increasing cranberry consumption in your diet is right for you.

A serving of fresh cranberries is a good source of vitamin C and fiber, provides antioxidant polyphenols, and contains just 1 mg of sodium. Here are 6 tips from the National Kidney Foundation on how to incorporate cranberries into your diet.

Add some crunch. Dried cranberries are a great snack (just watch out for added sugar). Enjoy them neat or consider adding them to homemade trail mixes. Spice up your salad. Fresh and dried cranberries can be easily tossed into salads for a colorful and delicious flavor. Stay classic. A classic drink, cranberry juice is an easy way to get your fill of cranberries. Just have a glass! Some like it hot. Cranberry tea is a delicious way to drink cranberries during the cooler months. Bake a brunch spread. Fresh and dried cranberries are a great addition to oatmeal, muffins, and other baked goods as they add texture and nutrients. Color your couscous. Add a touch of colour, flavor and sweetness to your favorite couscous or pasta salad recipe. This is an easy and delicious dish to take to a pot luck party!

For more information on UTIs please visit the A-Z Guide and for some kidney friendly cranberry recipes visit the Kidney Kitchen.

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Now I dare say it’s one of my favorite and most important parts of Thanksgiving. The texture of the popped cranberries, the subtle hints of cinnamon and orange, how the spice and sweetness caress at the same time. It is great. And so easy! It’s the first thing I do on Thanksgiving, usually a few days in advance.

As a kid, all I knew about were the jellied canned cranberries, and I wanted to play with them rather than eat them. The entertaining sucking noise it made from the can, the endless fingertips I made contemplating its wiggling… that was about the extent of my cranberry sauce experience.

Cranberry sauce didn’t win me over until my friend Jess visited me for Thanksgiving many years ago and insisted we have it on the table and have to cook it homemade. Oh that girl, she changed my life. Now I always have to make extra because I sneak to the fridge to eat spoonfuls in the days leading up to Thanksgiving.

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Cranberry sauce can be made 2-3 days before serving.

© Joanne Ozug | Fifteen spatulas

© Joanne Ozug | Fifteen spatulas

Start by sorting the cranberries. You should pick out any squishy, ​​shriveled ones like this one.

© Joanne Ozug | Fifteen spatulas

I find there’s usually just a small handful of scraps in a bag.

© Joanne Ozug | Fifteen spatulas

Also, make sure you pick and discard cranberries with the stalk on.

© Joanne Ozug | Fifteen spatulas

Rinse the sorted cranberries well with cold water and drain.

© Joanne Ozug | Fifteen spatulas

As a helping friend of cranberry sauce, you need fresh citrus. Orange is way better than lemon for cranberry sauce in my opinion, and I also like to use something more interesting than a common navel orange. Some of my personal favorites are clementines, here on the left, or even better, satsumas, on the right. But let’s not get fussy here. Any orange or tangerine you like will do!

© Joanne Ozug | Fifteen spatulas

Use a zester to remove some of that fresh orange zest.

© Joanne Ozug | Fifteen spatulas

Then cut the citrus in half to squeeze out some fresh juice.

© Joanne Ozug | Fifteen spatulas

Nice!

© Joanne Ozug | Fifteen spatulas

In a heavy-bottomed saucepan, combine the cranberries, orange juice, orange zest, some granulated sugar, and a cinnamon stick.

© Joanne Ozug | Fifteen spatulas

Stir it all up.

© Joanne Ozug | Fifteen spatulas

Place a lid on the pot and cook the cranberries over medium-high heat for 15 minutes. After 15 minutes, the sauce will look fluffy and runny and a deep purple grape color.

© Joanne Ozug | Fifteen spatulas

But as the cranberry sauce cools, you’ll see it clump and thicken like crazy, as you can see here.

© Joanne Ozug | Fifteen spatulas

After the sauce has completely cooled, you can add additional water to create the spiciness and thinness of your preference. This is perfect for me.

© Joanne Ozug | Fifteen spatulas

The cranberry sauce can be served chilled or at room temperature and will keep in the fridge for several days. Enjoy! And have a glorious Thanksgiving Day!

Canned cranberry sauce is delicious on its own, but there are ways you can tweak it for any meal.

Adding fruits like oranges or berries brings different flavors and acids to the sauce.

Folding in crushed nuts at the end adds variety in texture.

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A staple side dish, cranberry sauce is especially popular with holiday meals from Thanksgiving through Christmas. While there’s always an option to make cranberry sauce from scratch, many people choose to focus their energy on other, more time-consuming side dishes and opt for the ready-made canned cranberry sauce instead.

While this option can conjure up images of can-shaped cranberry jelly cylinders falling onto a bowl, there are many quick and easy ways to dress up canned cranberry sauce.

Growing up, my mom loved to spice up the canned cranberry sauce that she served with fried chicken, potatoes and, of course, Thanksgiving turkey

While I loved opening the bowl-shaped plastic tub of Ocean Spray and digging my spoon straight into the sweet, tangy cranberry sauce, my mom often had bigger plans to spice it up.

For a regular weeknight meal, she’d open a can of cranberry sauce (usually the whole cranberry variety) and just heat it up in a saucepan. Then she thawed a bag of frozen mixed berries and added them to the gooey stuff simmering on the stove. It really was that easy.

The blackberries, raspberries, strawberries, and blueberries, usually mixed in a berry medley, add their own flavor to the sauce, but they also add texture. Each berry brings something unique—strawberries retain their chunky but soft integrity, blackberries and raspberries add some seeds, and blueberries are always a welcome blast of sweetness.

While you can use fresh berries, I prefer frozen ones for several reasons. First, I only have to buy one bag of frozen mixed berries, which is usually cheaper than buying packs of four different types of fresh berries from the produce department. Second, as frozen berries thaw, the juices melt and become sauce-like on their own, allowing for easy association of the berries with the cranberry sauce.

When preparing the sauce for a holiday dinner, mom got a little more creative. Adding diced apples and a can of tangerines (with half the juice from the can) to cranberries while they cook was her first choice. She would then fold in chopped pecans for some crunch after removing the mixture from the heat.

The first and most basic step is to know how to heat canned cranberry sauce

Sure, you can just slice and serve your cranberry sauce right out of the can, but where’s the fun in that? Getty Images

It’s perfectly fine to serve cranberry sauce—whole berries or jelly—straight from the can. But in my experience, heating the canned sauce takes its flavor to the next level. In addition, it becomes a little more aesthetic.

If you are dealing with canned cranberry sauce, you can pour it into a small saucepan and bring to a boil. Once it starts to boil, I reduce the heat and let it simmer until I’m happy with the temperature and texture.

If you decide to use jellied sauce, I would recommend cutting it up into large cubes and stirring them with a wooden spoon or spatula to break up the chunks. Then you can heat it up just like the whole berry sauce.

You can use a microwave instead of a stovetop, but make sure you cover the microwaveable bowl loosely with a paper towel or a lid so the sauce doesn’t explode all over the inside of the unit. Microwave the sauce in 30-second intervals, stirring between intervals to cook evenly.

Experimenting with easy cranberry sauce mix-ins is a great way to make the dish even better

The list of possible cranberry sauce mix-ins is endless. Stephanie Frey/Getty Images

If you like ginger, you can peel and dice the root and cook it along with the sauce. The ginger adds fresh spice to the taste and a bit of bite to the texture.

Just because you bought the jellied cranberry sauce doesn’t mean you can’t add whole cranberries to it for texture and tangy flavor—although you should boil the whole berries in some water with a little sugar first.

Are there almost overripe oranges or stone fruit lying around in your kitchen? You can cut them up and throw them in the pot for a fruity touch.

Lemon, lime, or orange zest are also great sources of bright citrus flavors.

If you want to make it moist, try mixing in some champagne after letting it cool. When you put it in the simmering pot, you’re boiling off the alcohol – which is great if you want the taste of champagne but not the alcoholic aspect.

You can also mash up just about any meaty nut (pecans, walnuts, almonds, hazelnuts, and even Brazil nuts are great options) and fold in once your sauce has reached room temperature.

Enjoy your canned cranberry sauce, but make sure you taste what you mix as you cook

However, you should sample your mix regularly to ensure you’re adding the required components. If your sauce tastes too spicy, add something sweet like sugar to balance it out. If it’s too sweet, you can add lemon juice – the acidity will reduce the sweetness.

Let your creativity guide you, but also involve your taste buds. It can be all too easy to get carried away with flavors while cooking a sauce – trust me.

tips

How long does an unopened can of cranberry sauce last? The exact answer depends largely on storage conditions – to maximize shelf life, store in a cool, dry place.

How long does an unopened can of cranberry sauce keep at room temperature? Properly stored, an unopened can of cranberry sauce will generally stay at its best for about 18 to 24 months, although it’s usually safe to use after that.

Is unopened cranberry sauce safe to use past the “use by” date on the can? Yes, provided it’s stored properly and the can is undamaged – commercially packaged cranberry sauce will usually have a “best before” date, “best before” date, “best before” date or “best before” date on it, but this isn’t a safety date, it’s the manufacturer’s estimate how long the cranberry sauce stays at its peak quality.

The stated storage time is for best quality only – after this the cranberry sauce may change in texture, color or flavor but in most cases it is still safe to consume if it has been stored properly, the tin is undamaged and it shows no signs of spoilage (see below).

Discard all cranberry sauce from cans that are leaking, rusting, warped, or badly dented.

How can you tell if cranberry sauce is bad or spoiled? Best Smell and Look at the Cranberry Sauce: If the cranberry sauce develops an unpleasant smell, taste or appearance, or if mold appears, it should be discarded.

Sources: For details on data sources used for food storage information, please click here

What’s turkey without cranberry sauce? This tart, ruby-red jelly is a key garnish for a pickled and roasted turkey — after all, turkey isn’t always the most characterful of meats. Of course we know you’re going to be making your own cranberry sauce this year, especially when it’s that easy, right?

Well, yes, but that hasn’t slowed the popularity of the store-bought version, which is served in nearly three-quarters of American homes. Many Americans actually prefer it. With so many other things to prepare for the feast, sometimes homemade gravy just doesn’t cut it. So, just to be on the safe side, as insurance, you could take a can of cranberry sauce with you.

It’s not the worst idea. And canned cranberry sauce is a sort of American tradition that’s been sold for over a hundred years. The Cape Cod Cranberry Company of Massachusetts sold the first canned cranberry sauce in 1912 under the brand name Ocean Spray. The product was so successful that when the company merged with two others, they also named their co-op Ocean Spray.

That evocative brand name and popular image of cranberries floating around might give the impression that cranberries are aquatic. In fact, flooding is just an efficient way to harvest the fruit from the sandy, peaty vines in the swamps where it grows because it floats to the surface and can be skimmed. These “wet-picked” cranberries are used in products containing cranberries, while whole cranberries are dry-picked with a mechanical picker. For more information on the history and harvest of cranberries, visit our Know Your Sweets section on the subject.

Harvested cranberries are boiled in water in huge cauldrons. A sweetener is added and the cranberries are boiled again and then canned and chilled in a water bath. Nothing else needs to be added as the natural pectin in the cranberries will set the sauce in the can. That’s why cranberry sauce takes on the same ribbed shape as the can it’s sold in!

Canned cranberry sauce on a silver platter!. Robert S. Donovan on Flickr

What should you look for when buying a can of cranberry sauce? The main variation you’re likely to encounter is “whole berry” versus “jellied”. The only difference between them is that the jelly sauce is cooked until the berries are completely disintegrated. Both slide out of the can as a wobbly red cylinder.

Canned cranberry sauce is usually sweetened with high fructose corn syrup. Some varieties contain lemon juice or added fruit pectin. In a 2010 taste test, we named Ocean Spray our winner – it has an ideal balance of sweet and tart cranberry flavor and a pleasantly smooth texture, although there are no discernible whole cranberry bits to pick out.

If you decide to make your own cranberry sauce this year, you might be left with an extra can of backup sauce. You could keep it for the next year or use it up in some other way.

Half a cup of cranberry sauce adds moisture and flavor to any cake or scone. You can also stir it into batter for sweet and savory pancakes or waffles, or mix it into the filling for a pie, envelope or tart. Jelly Cranberry Sauce is a genius filling for donuts. Check out the Cranberry Sauce Jelly Donuts recipe! It is a useful ingredient for savory dishes; Stir it into salsa or sauce for a flavorful kick, mix it into ground beef for tasty burgers or meatballs, or use it as a glaze on a roast.

You can already use cranberry sauce in leftover turkey sandwiches; It pairs just as well with other cold cuts, and you can change the flavor by stirring it in mayonnaise. Or shake or whisk cranberry sauce vigorously with ice and liqueur (whisky, rum, or tequila work well), add a squeeze of lime or a slice of orange, top up with some soda water or ginger ale and it’s a fantastic holiday cocktail .

Perhaps the best suggestion of all is to serve it with cheese. Canned cranberry sauce is very similar in composition to membrillo, the Spanish quince jelly served with hard cheeses such as manchego. The tart flavor of cranberries makes it a perfect substitute. Whatever you make with your canned cranberry sauce, you certainly won’t regret having it in the pantry.

Especially if you forget to make your own.

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Once you realize how easy and delicious homemade cranberry sauce is, you’ll never go back to the store-bought canned kind! You only need 4 ingredients to make this easy cranberry sauce.

This homemade cranberry sauce is so versatile and adaptable that you can make it your own!

It’s almost forgiven if you forget the cranberry sauce, but Thanksgiving and cranberry sauce just go together! I love cranberry sauce, and the deliciously sweet and tart flavor and bright red color of cranberry sauce add a positively festive feel to any Thanksgiving spread! Plus, the perfect homemade cranberry sauce is ridiculously easy and quick to make.

I’ve never really been a sweet sauce and fried meat girl, and I’m always leaning towards the sauce. I’m not sure why, because I usually love the sweet and spicy combination. But I’ll make an exception for Easy Homemade Cranberry Sauce!

Truly versatile and adaptable, this delicious homemade cranberry sauce comes together quickly and is infinitely better than the store-bought canned sauce. You can add more flavors, switch ingredients and make it your own!

I like my cranberry sauce a little on the chunky side, rather than a puree. Most recipes call for cooking about 3/4 of the cranberries with the sugar and adding the rest when the sauce is almost done. I don’t like doing this because I prefer soft, whole cranberries in the sauce. If I add the remaining cranberries at the end, they won’t cook long enough to soften.

So instead I make a nice simple syrup first, with flavors in the syrup, THEN I add all the cranberries in at once. This cooks all of the cranberries until they are soft but still chunky. Anyway, this homemade cranberry sauce is hard to screw up.

I made the sauce with orange and chilli flakes/crushed red pepper. This adds another layer of flavor and I particularly like how you get a hint of spiciness and spice right after the tart sweetness of cranberries. If you like it milder, you can omit the chili flakes.

Here are some other ways to make this easy sauce your own!

If you don’t have orange juice, you can simply substitute it with water.

OR you could also add pomegranate juice instead, which complements the cranberry flavor really well.

which complements the cranberry flavor very well. You can also substitute red wine for the orange juice/water for a more adult-friendly version of this homemade cranberry sauce.

Spices you can add to this sauce

In place of/OR in addition to the orange zest, feel free to add about 1 tsp grated ginger for a nice tangy, warming kick!

You can add some chopped red onion along with the cranberries for a tastier flavor profile.

along with the cranberries for a more savory flavor profile. If you don’t like your cranberry sauce too sweet, you can easily adjust the amount of sugar you add. But I would recommend adding at least 1/2 cup (100g) of sugar along with 3/4 cup of liquid.

But I would recommend adding at least 1/2 cup (100g) of sugar along with 3/4 cup of liquid. You can halve the amount of water and substitute honey for the sugar for a healthier homemade cranberry sauce without refined sugar.

When cooking this sauce, be careful not to overcook it or too much water will evaporate and the sauce will harden as it cools. You want a delicious sauce-like consistency, of course, so it’s important that the sauce holds its consistency as it cools. However, if this happens to you, it’s also easy to fix. Simply heat the sauce with a little extra water until you get the consistency you want.

I guarantee, once you make this easy, versatile, and adaptable Homemade Cranberry Sauce, you’ll never go back to the store-bought kind! 🙂 I love using leftovers to make PBJ sandwiches the next day, and the sauce is also perfect on these cranberry turkey filo rolls to use up Thanksgiving leftovers.

If you enjoyed this easy homemade cranberry sauce recipe, don’t forget to subscribe to new (and free) recipes by entering your email address in the sidebar (and get all of those recipes delivered straight to your inbox) , so you don’t miss anything. You can also find me on FACEBOOK, TWITTER, INSTAGRAM, PINTEREST, YOU TUBE and GOOGLE-PLUS.

Tools I used for this recipe (affiliate links)

Zester – I love using this to get the zest out of all my citrus. Perfect for preserving the zest of the oranges for this recipe.

A heatproof mixing spoon – to stir the sauce hot!

Measuring cups – I prefer to use cups most of the time to measure out all the liquid ingredients. I absolutely LOVE my colorful beaker measuring set, and I love my pyrex measuring cups too.

Looking for more recipes? Sign up for my free recipe newsletter to get new recipes in your inbox every week! Find me to share more inspiration on Pinterest and Instagram. 5 out of 1 vote Easy Cranberry Sauce Author: Dini K. Cuisine: American A simple, versatile and adaptable homemade cranberry sauce made with just 4 ingredients. Preparation: 10 minutes Cooking: 15 minutes Total time: 25 minutes Servings: 6-8 people

Print Ingredients: ▢ 1 cup sugar or honey (SEE RECIPE NOTES) white or brown sugar

▢ ½ cup water

▢ ½ cup fresh orange juice

▢ Generous pinch of salt

▢ Orange zest of half an orange

▢ 12 oz bag of fresh cranberries Instructions: Place sugar, water and orange juice in a saucepan. Heat over medium-high heat and bring to a boil, stirring frequently. Reduce the heat to medium and let it simmer for a few minutes.

While the syrup is simmering, add the orange zest, cranberries, and salt. Stir in everything and cook for 10 minutes, stirring frequently so the cranberries don’t stick to the bottom of the pan.

After 10 minutes (or when the cranberries have reached the desired consistency), remove from the heat and allow to cool. Surcharge. Tips & Tricks Recipe Variations If you don’t like orange in your cranberry sauce, simply substitute water for it.

Or you can substitute pomegranate juice for the orange juice.

Substitute red wine for the orange juice or water for a more adult-friendly version of this homemade cranberry sauce.

for a more adult-friendly version of this homemade cranberry sauce. Add 1 tsp grated ginger for a warming, flavorful kick!

Add about 1/4 cup of a chopped red onion along with the cranberries for a tastier flavor profile.

along with the cranberries for a more savory flavor profile. You can easily adjust the amount of sugar you add. But I would recommend adding at least 1/2 cup (100g) of sugar along with 3/4 cup of liquid.

But I would recommend adding at least 1/2 cup (100g) of sugar along with 3/4 cup of liquid. For a REFINED SUGAR FREE VERSION – substitute honey for the sugar for a healthier homemade cranberry sauce, but also remember to reduce the water to 1/4 cup. “This website provides approximate nutritional information for convenience and courtesy only. Nutritional data is collected primarily from the USDA Food Composition Database, where available, or other online calculators.”

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what is that you say You’ve only had canned cranberry sauce before? Sorry friends, you missed something. Nothing beats the bright red hue and sweet and tangy taste of homemade cranberry sauce. Yes, canned stuff comes in handy, but cranberry sauce is easy to make at home — and you can (and should) make it ahead of time so you can focus on your other Thanksgiving dishes during crunch time. For those of you thinking outside the can this year, here are four possible cranberry sauce pitfalls and how to fix them.

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Recipe Shown: The Best Homemade Cranberry Sauce

Mistake #1 to avoid: Cranberry sauce that’s too thick

Thick or thin cranberry sauce is really a matter of texture—there’s no right or wrong here. Those who prefer the kind that slides cleanly out of a can might not mind a semi-solid cranberry sauce, but if you prefer a fluffier sauce and have something more like jello, you’ll need to do some troubleshooting. If your cranberry sauce is too thick, it is most likely overcooked. When you cook cranberries (or any other berry), they pop and release pectin — a natural thickening agent. The key to perfect consistency is popping some, but not all, of the cranberries—something you can achieve with less time on the stovetop. Cranberry sauce is also best served after it has cooled, which further thickens it. If your cranberry sauce is too thick on the stovetop, it will be way too thick when served. To fix a cranberry sauce that’s too thick for your liking, add a splash of water or orange juice to fluff it up before removing it from the heat — it’s that simple!

Mistake #2 to avoid: Your sauce is too runny

On the other end of the spectrum, you might end up with a cranberry sauce that doesn’t thicken. No one really wants to eat cranberry soup, so you need to cook it more to release that all-important pectin to combat this problem. But you’ve been cooking it for ages and it’s still not right? You may have added too much liquid to the cranberries. In addition to pectin, cranberries also contain water, so you only need to add a splash of liquid to get the cooking process going. Add too much and you’ll be stirring on the stovetop much longer than expected. Again, more time on the stove will fix this problem. Another possible mistake that can cause cranberry sauce to be too thin is using too little sugar. Sugar helps with the thickening process, and while it’s nice to try not to make your cranberry sauce too sugary, you need at least some sugar for it to work well (about 1/2 cup sugar per 12-ounce bag of cranberries). .

Mistake #3 to avoid: Don’t prep your cranberry sauce

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Recipe shown: Cranberry Relish

The turkey is resting and you’re almost through Thanksgiving dinner only to realize you forgot — you guessed it — the cranberry sauce. You have 15 minutes. Pull out a pot and start cooking? You could, but how many steaming pots of hot cranberry sauce have you seen lately? Not many. Cranberry sauce tastes best when it’s chilled, which takes about two hours, unless you live in the arctic. Instead, you can make cranberry sauce ahead of time and save yourself the last-minute panic. Cranberry sauce can be stored in the fridge for over a week, so you can fix it and forget about it (hopefully by dinner time). But back to our original scenario, what should you do? You can make a cranberry relish instead. Think of it like raw cranberry sauce—no cooking required. A food processor can do all the chopping quickly. Let the cranberries macerate with some sugar and voilà! They’ve got cranberry sauce(ish).

Mistake #4 to avoid: Your cranberry sauce is just blah

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Cranberries are naturally tart and vibrant, so it would be a stretch to ever call cranberry sauce boring, but let’s face it: we all get into a rut sometimes. Like the rest of your Thanksgiving side dishes, your cranberry sauce can (and will!) cause a stir if you know how to spice it up. A stripped-down cranberry sauce has just three ingredients: cranberries, water, and sugar. Of course, we can’t lose the cranberries, but you can swap out the water for orange juice, apple cider, or red wine. The sugar, although necessary, need not be granulated sugar. Maple syrup, brown sugar, and even honey can add dynamism to your cranberry sauce. And don’t forget the spices! Cinnamon sticks, whole cloves, citrus zest, and star anise all pair well with cranberries and can be added while the sauce is cooking to add flavor to your sauce. And one last overlooked remedy for one-dimensional cranberry sauce: a pinch of salt. While you won’t taste it, salt will help balance the sweet and tart flavor of your cranberry sauce, making it a better pairing for the rest of your savory side dishes and, of course, the turkey.

Where can I buy products made with Wisconsin Cranberries?

Wisconsin cranberries are used as an ingredient in many juices, sauces, and foods that use sweetened dried cranberries such as granola, granola, and more. Although many processed foods in your grocery store don’t specifically state where the cranberries come from, you can be sure you’re buying Wisconsin cranberries when you see the “Made With Wisconsin Cranberries” label or when you’re buying directly from a Wisconsin grower or retailer .

Why can’t I find fresh cranberries all year round?

Fresh cranberries are harvested in the fall and are typically only available at your local grocery store from October through December. Luckily, cranberries can be frozen for up to a year, so make sure to stock up on an extra bag or two around the holidays to use year-round. Additionally, some grocery stores now carry frozen cranberries year-round, so check the frozen section of your local supermarket as well.

What is the best way to store cranberries?

Fresh cranberries should be stored in their original plastic bag in the fridge for up to a month. Cranberries also freeze well for up to a year. For storage of other packaged cranberry products, including juices, dried cranberries, or cranberry sauce, please check the label or contact the manufacturer.

Can I Freeze Fresh Cranberries?

Yes! Fresh cranberries freeze well for up to a year. When cooking with frozen cranberries, do not thaw before using.

Can I substitute sweetened dried cranberries in recipes that call for fresh cranberries?

Yes, sweetened dried cranberries work well in baked goods; However, there is a ¼ cup difference in measurement. If a recipe calls for 1 cup fresh or frozen cranberries, use ¾ cup sweetened dried cranberries. Sweetened dried cranberries should not be used in cooked sauces.

Where else are cranberries grown?

Cranberries are also grown in Massachusetts, New Jersey, Washington, Oregon and several areas of Canada and Chile.

Where can I find cranberry recipes?

We have a wide range of cranberry recipes here. For more recipes, see the Ocean Spray recipe archives and the Cranberry Marketing Committee USA.

Can I tour a cranberry swamp in Wisconsin?

Yes! For information on the Wisconsin Cranberry Marshes that offer public tours, see our Marsh Tour section. You may also be interested in learning more about visiting the Wisconsin Cranberry Discovery Center, driving the Cranberry Highway, or attending one of the many cranberry festivals during the harvest months.

Can I grow cranberries in my garden?

Growing cranberries at home is very different from commercial cranberry production. We recommend contacting your local nursery for growing tips.

Cranberry sauce is a popular dish for holiday gatherings, but we should enjoy the health benefits of cranberries year-round. Learn how to make the healthiest, most delicious cranberry sauce recipe you can enjoy every day.

Most people would agree that cranberry sauce is a decadent way to top off your plate at Thanksgiving or other holiday gatherings. After all, the sweet and tart wrinkle sauce goes just as well with tofurky, stuffing and potatoes as it does with apple or pumpkin pie or even Brussels sprouts. It has a magical way of making everything it touches taste a little bit better.

But if you only eat it on holidays, you’re missing out on many of the important health benefits of cranberries. Cranberry sauce is one of the healthiest foods you can eat, not just during the holidays but all year round. Here’s why and how to enjoy it until next fall.

It’s surprisingly healthy

You probably know that berries are good for you because of their antioxidants, but many don’t realize that cranberries belong in the same category and therefore have the same and even more health benefits. They are one of the most important sources of polyphenols, important plant compounds with far-reaching benefits for almost every aspect of your health.

Cranberry sauce is packed with antioxidants

The antioxidants in cranberries act as free radical scavengers, protecting the DNA in cells from damage that can lead to cancer. In addition, various compounds in cranberries have been shown to have anti-tumor effects. Both laboratory and animal studies suggest that cranberries have anti-cancer effects in 17 different types of cancer. Some cancer sites are stomach, prostate, colon, breast, esophagus, bladder, glioblastoma, and lymphoma.[1]

Cranberries can reduce insulin resistance

Several laboratory, animal, and human studies in people with diabetes and insulin resistance have found that cranberries have beneficial effects on insulin and blood sugar.

Eating them with a meal, even if they’re sweetened like cranberry sauce, causes less of a spike in blood sugar than eating the same meal without cranberries. The effect may be due to certain polyphenols in cranberries that have been shown to improve insulin sensitivity in people at risk of diabetes.[2,3,4,5]

Cranberries can reduce inflammation

These polyphenols may also help reduce inflammation by blocking inflammatory pathways throughout the body. A large study of more than 10,000 adults found that cranberry juice drinkers had lower levels of the inflammatory marker C-reactive protein, which is associated with heart disease.[6] In addition, researchers have found decreased markers of disease activity in women with rheumatoid arthritis after drinking low-calorie cranberry juice.[7]

Cranberries can actually prevent a UTI

Yes, there is truth behind this folk remedy. One of the most studied groups of compounds in cranberries are the proanthocyanidin compounds (PACs). They prevent harmful bacteria like E. coli from sticking to the lining of the bladder wall, so eating more cranberries may reduce the risk of a UTI. Cranberry consumption seems to work best for people who are at risk for recurrent UTIs.[8,9]

Cranberries may promote a healthier gut

All plant-based foods help nourish your gut microbiome, but eating more cranberries might make your healthy bacteria even happier because they contain prebiotic fiber — an essential fuel source for probiotics. Adding cranberry (in powdered extract form) to a typically American, meat-based diet helps increase the production of short-chain fatty acids, which promote a healthier gut. Cranberries also help minimize some of the adverse effects of an animal-based diet that contribute to colon cancer risk.[10]

How to make healthy cranberry sauce

Whether you prefer your sauce cooked or raw, the good news is that the polyphenolic compounds are heat stable, so you can reap all of their health benefits either way.

One important thing to remember about cranberries is that in the US they are only harvested in the fall, so stock up when you see them. Cranberries freeze beautifully and last until next year’s harvest. Just keep them in their original packaging and don’t wash them. They won’t have the same firmness once thawed, but your cranberry sauce won’t tell the difference.

Cranberries are naturally very low in sugar, making them an ideal choice for a low-carb diet. Unfortunately, they’re also very tart, but that doesn’t mean you have to load up on sugar. Try replacing the water with fruit juice when cooking, or add some honey, maple syrup, or a non-nutritive sweetener like erythritol (Swerve® or Lakanto®).

Healthy Cranberry Sauce Recipes

How to Make Healthy Cooked Cranberry Sauce:

Combine 1 cup fresh or frozen cranberries with 2/3 cup water or fruit juice.

Bring the cranberries to a boil, then reduce the heat to medium-low.

Simmer for about 10 minutes or until they burst (they release their pectin and start to thicken).

Add sweetener to taste.

As the sauce cools, it will thicken.

If you want a flavored sauce, stir in 1 teaspoon of almond, orange, or vanilla extract while cooking. You can also add fresh or dried herbs for a savory sauce. Try a few sprigs of thyme, rosemary, or some cumin and lime zest for a southwestern flavor.

How to Prepare a Healthy Raw Cranberry Relish:

Cranberry Relish is uncooked and packed with flavor and a fresh, crunchy texture. If you’ve never tried it, pull out the food processor and give it a whirl.

Combine 1 cup raw or frozen cranberries and about 1 cup of any fruit in a food processor fitted with the cleaver blade. Delicious dishes include 1 whole, unpeeled orange, 1 pitted apple or pear, or 1 cup of mixed berries.

Add 1/3 cup unsalted nuts (almonds, walnuts, pecans)

Pulse to chop the relish to desired consistency.

Add sweetener to taste.

Do you have leftovers? Here’s how to use them

Forget the leftover Tofurky. It’s way too dry. Leftover cranberry sauce (or relish) is where it belongs! And there’s a little secret to making it even healthier for you – stir up a gel pack of your favorite Healthycell multivitamin.

If you’re a plant-based eater, use Vegan Essentials for the ultimate vegan cranberry sauce, or add Bioactive Multi to a few tablespoons of your leftover cranberry sauce for a full spectrum of nutrients.

The delicious mango-peach flavor of Vegan Essentials or the mixed berry flavor of Bioactive Multi are a perfect complement to cranberries, and the nutrients in Vegan Essentials and Bioactive Multi enhance the nutrients found in cranberries. How to use them:

Make Mango Peach Cranberry Salsa: Add a Healthycell Vegan Essentials gel pack (or Bioactive Multi), 1 teaspoon chopped jalapenos, and a handful of chopped cilantro. Serve with chips.

Mix one Healthycell Vegan Essentials or Bioactive Multi gel pack with ¼ cup cold cranberry sauce or relish and stir into overnight oats or cooked oatmeal after cooking. No sweetener or additional fruit required.

Use a few tablespoons of leftover cranberry sauce and a gel pack of Vegan Essentials or Bioactive Multi as a smoothie base. Add milk and a handful of nuts or seeds for some protein and healthy fats and mix.

Make Cranberry Orange Mango Vinaigrette Salad Dressing to flavor veggies and a winter citrus salad. Combine 2 tablespoons of leftover cranberry sauce, a gel pack of Vegan Essentials (or Bioactive Multi), and ¼ cup each of olive oil and balsamic or apple cider vinegar. Shake or blend.

If using Healthycell Vegan Essentials or Bioactive Multi with cranberry sauce (or other foods), make sure to add it after cooking as it is not heat stable.

Each Vegan Essentials gel pack contains over 30 vitamins, minerals and other nutrients essential to a plant-based diet.

Each Bioactive Multi-Gel Pack provides a broad spectrum of essential vitamins, minerals and other vital nutrients.

The MICROGELTM technology ensures maximum absorption of the ingredients.

Both MICROGEL supplements support your brain, muscles, strong bones, shiny hair, glowing skin, healthy nails, immunity and energy levels – something we could all use more of during the holiday season and throughout the year.

For your health,

Anne Danahy MS RDN

PS Looking to enjoy healthy cranberry sauce and indulgence all year round? Use code CRAN at checkout to save 30% on your first order of Vegan Essentials or Bioactive Multi.

Cranberry juice is a popular drink with a sweet and tart taste. Like most juices, it’s high in sugar, which can be a problem for people with diabetes. This article explains if cranberry juice is a good option if you have diabetes. Share on Pinterest Handmade Pictures/Getty Images

Cranberry Juice vs. Cranberry Cocktail Cranberry juice and cranberry cocktail are often confused with one another. Pure cranberry juice is made from the pressed juice of cranberries and contains no other ingredients. One cup (236 mL) contains about 30 grams of naturally occurring sugars, as well as nutrients like potassium and vitamins C and K (1). In addition, it contains disease-fighting antioxidants such as proanthocyanidin and anthocyanin. These have been linked to reduced levels of inflammation, reduced risk of chronic disease, and reduced incidence of urinary tract infections (UTIs) (2, 3). Cranberry cocktails, on the other hand, contain additional ingredients such as colorings, flavorings and sugar – for example in the form of high-fructose corn syrup or cane sugar. Still, the total sugar content is similar to that of pure cranberry juice at around 30 grams per cup (236 mL) (4). While cranberry juice and cocktail contain similar amounts of carbohydrates from sugar, plain, unsweetened cranberry juice is a better option because it contains more nutrients and fewer additives. Summary Both cranberry juice and cranberry cocktail contain about 30 grams of sugar per cup (236 ml). Pure cranberry juice contains more nutrients and fewer added ingredients.

Cranberry juice and diabetes If you have diabetes, you can still enjoy most foods—as long as you watch your carb intake and portion sizes. Although cranberry juice is high in nutrients, it lacks fiber. This means that when you enjoy a refreshing glass of this drink, the sugar is quickly absorbed by your body, which can lead to a rapid rise in blood sugar levels (5). In general, it’s best to consume whole fruits instead of fruit juices. Whole fruits contain more nutrients and fiber, which means they affect your blood sugar levels to a lesser extent. If you want to enjoy some pure cranberry juice, stick to no more than 1/2 cup (125 ml). According to the Diabetes Food Exchange List, this counts as a single serving and provides about 15 grams of carbs from sugar (6). Alternatively, opt for light cranberry juice as it typically has about half the calories and sugar of regular cranberry juice. It’s usually made with artificial sweeteners like sucralose, and it may raise your blood sugar to a lesser extent (7). However, each person may tolerate cranberry juice differently. If you have diabetes and have drunk a glass of cranberry juice, you should carefully monitor your blood sugar levels. Talk to your healthcare team if you have concerns about controlling your blood sugar levels. Summary When it comes to enjoying cranberry juice, opt for plain, unsweetened cranberry juice or a diet version. Stick to a 1/2 cup (125mL) glass, which provides about 1 serving of carbs.

Read This Before You Eat Canned Cranberry Sauce

Perhaps one of the most controversial elements of a Thanksgiving dinner is the cranberry sauce: Are you eating it out of a can? Self-made? Are there other fruits or spices in it? Are you using your grandmother’s recipe that has been passed down for generations? While it might seem like a particularly harmless side dish, some Thanksgiving fanatics are very ritualistic when it comes to how they like their cranberry sauce.

We seem to only eat cranberry sauce this one time of year, so it would make sense for people to be very specific about how to consume it. Grocery stores are also reflecting the rarity of this niche dish, as fresh cranberries are really only found in the fall and winter season.

It’s no secret that you have a lot of decisions to make this Thanksgiving: what gravy boat to use, when to put the turkey in the oven, how to break the news to Grandma that we won’t be coming this year. But we hope to make things a little easier for you this season by helping you decide what kind of cranberry sauce to serve!

While we encourage whatever form of cranberry sauce makes you happiest, food experts say you might want to give canned cranberry sauce a hard go.

Cranberries belong to the heather family and are related to bilberries, blueberries, and cranberries. The most commonly grown species is the North American cranberry (Vaccinium macrocarpon), but other species also occur naturally. Because of their very pungent and sour taste, cranberries are rarely eaten raw. In fact, they are most commonly consumed as a juice, which is usually sweetened and mixed with other fruit juices. Other cranberry-based products include sauces, dried cranberries, and powders and extracts used in dietary supplements. Cranberries are rich in various healthy vitamins and botanicals, some of which have been shown to be effective against urinary tract infections (UTIs). In this article, you’ll learn everything you need to know about cranberries, including their nutritional information and health benefits. Share on Pinterest

Nutritional Information Fresh cranberries are almost 90% water, but the rest is mostly carbohydrates and fiber. The key nutrients in 1 cup (100 grams) of raw, unsweetened cranberries are (1): Calories: 46

46 water: 87%

87% protein: 0.4 grams

0.4 grams of carbohydrates: 12.2 grams

12.2 grams of sugar: 4 grams

4 grams of fiber: 4.6 grams

4.6 grams of fat: 0.1 grams of carbohydrates and fiber Cranberries are mainly composed of carbohydrates and fiber (1). These are mostly simple sugars like sucrose, glucose, and fructose (2). The rest is insoluble fiber — like pectin, cellulose, and hemicellulose — which passes through your gut almost intact. Cranberries also contain soluble fiber. Because of this, eating too much cranberries can cause digestive symptoms like diarrhea. On the other hand, cranberry juice contains virtually no fiber and is usually diluted with other fruit juices — and sweetened with added sugar (3). Vitamins and Minerals Cranberries are a rich source of various vitamins and minerals, most notably vitamin C. Vitamin C. Vitamin C, also known as ascorbic acid, is one of the predominant antioxidants in cranberries. It is important for maintaining your skin, muscles and bones.

Also known as ascorbic acid, vitamin C is one of the predominant antioxidants in cranberries. It is important for maintaining your skin, muscles and bones. Manganese. Found in most foods, manganese is essential for your body’s growth, metabolism, and antioxidant system.

Found in most foods, manganese is essential for your body’s growth, metabolism, and antioxidant system. Vitamin E. A class of essential fat-soluble antioxidants.

A class of essential fat-soluble antioxidants. Vitamin K1. Vitamin K1, also known as phylloquinone, is essential for blood clotting.

Vitamin K1, also known as phylloquinone, is essential for blood clotting. Copper. A trace element that is often low in Western diets. Inadequate copper intake can have negative effects on heart health (4). SUMMARY Cranberries are primarily made up of carbohydrates and fiber. They also contain several vitamins and minerals, including manganese, copper, and vitamins C, E, and K1. Keep in mind that cranberry juice contains almost no fiber.

Other botanicals Cranberries are very rich in bioactive botanicals and antioxidants — particularly flavonol polyphenols (2, 5, 7). Many of these botanicals are concentrated in the skin — and greatly reduced in cranberry juice (3). quercetin. The most abundant antioxidant polyphenol in cranberries. In fact, cranberries are among the top fruit sources of quercetin (6, 8, 9).

The most abundant antioxidant polyphenol in cranberries. In fact, cranberries are among the top fruit sources of quercetin ( , , ). myricetin. Myricetin is a key antioxidant polyphenol found in cranberries and may have a number of health benefits (9, 10).

Myricetin is an important antioxidant polyphenol in cranberries and may have a number of beneficial health effects ( , ). peonidine. Along with cyanidin, peonidin is responsible for the rich red color of cranberries and some of their health effects. Cranberries are among the richest dietary sources of peonidin (6, 8).

Along with cyanidin, peonidin is responsible for the rich red color of cranberries and some of their health effects. Cranberries are among the richest dietary sources of peonidin ( , ). ursolic acid. Accumulated in the skin, ursolic acid is a triterpene compound. It is a component of many traditional herbal medicines and has powerful anti-inflammatory effects (11, 12).

Accumulated in the skin, ursolic acid is a triterpene compound. It is a component of many traditional herbal medicines and has powerful anti-inflammatory effects ( , ). A-type proanthocyanidins. Also known as condensed tannins, these polyphenols are believed to be effective against UTIs (8, 13, 14). SUMMARY Cranberries are a rich source of various bioactive plant compounds. Some of these, like type A proanthocyanidins, may help prevent UTIs.

Prevention of UTIs UTIs are among the most common bacterial infections—particularly in women (15). They are most commonly caused by the gut bacterium Escherichia coli (E. coli) attaching itself to the inner surface of your bladder and urinary tract. Cranberries contain unique phytonutrients known as type A proanthocyanidins, or condensed tannins. A-type proanthocyanidins prevent E. coli from attaching to the lining of your bladder and urinary tract, making cranberries a potential preventive measure for UTIs (13, 16, 17, 18, 19). In fact, cranberries are among the richest fruit sources of proanthocyanidins — particularly of the A type (14, 20). A number of human studies indicate that drinking cranberry juice or taking cranberry supplements may reduce the risk of UTIs in both children and adults (22, 23, 24, 25, 26, 27, 28) . Systematic reviews and meta-analyses support these findings, particularly for women with recurrent UTIs (29, 30, 31). In contrast, some studies have found no significant benefits (32, 33, 34). Not all cranberry products are effective for UTIs. In fact, proanthocyanidins can be lost during processing, making them undetectable in many products (35). On the other hand, cranberry supplements — which contain adequate amounts of A-type proanthocyanidins — can be a useful preventative strategy. If you suspect you have a urinary tract infection, talk to your doctor. The primary treatment should be antibiotics. Keep in mind that cranberries are not effective in treating infections. You just reduce your risk of getting them in the first place. SUMMARY Cranberry juice and supplements may reduce the risk of UTIs. However, they do not treat this infection.

Other Potential Benefits Cranberries may have a number of other beneficial health effects. Prevention of gastric cancer and gastric ulcers Gastric cancer is a leading cause of cancer-related death worldwide (36). Infection by the bacterium Helicobacter pylori (H. pylori) is considered the main cause of gastric cancer, gastritis, and ulcers (37, 38, 39, 40). Cranberries contain unique plant compounds known as A-type proanthocyanidins, which may lower your risk of stomach cancer by preventing H. pylori from attaching to the lining of your stomach (41, 42, 43, 44). A study of 189 adults suggested that drinking 2.1 cups (500 mL) of cranberry juice daily can significantly reduce H. pylori infections ( 45Trusted Source ). Another study involving 295 children found that consuming cranberry juice daily for 3 weeks suppressed H. pylori growth in about 17% of those infected (41). Heart health Heart disease is the leading cause of death worldwide. Cranberries contain various antioxidants that may be beneficial for heart health. These include anthocyanins, proanthocyanidins, and quercetin (46, 47, 48, 49). In human studies, cranberry juice or extracts have been shown to be beneficial for various heart disease risk factors. Cranberry products may help by (50, 51, 52, 53, 54, 55): Raising your HDL (good) cholesterol levels

Lowering LDL cholesterol (bad cholesterol) levels in diabetics

Protection of LDL (bad) cholesterol from oxidation

Reducing the stiffness of blood vessels in people with heart disease

Lowering blood pressure

Reducing the level of homocysteine ​​in the blood, which reduces the risk of inflammation in the blood vessels However, not all studies found similar results. SUMMARY Cranberries, or cranberry juice, may reduce the risk of stomach cancer when consumed regularly. The juice and extract also improve several risk factors for heart disease, including cholesterol levels and blood pressure.

Safety and Side Effects Cranberries and cranberry products are generally safe for most people when consumed in moderation. However, overconsumption can cause stomach upset and diarrhea — and also increase the risk of kidney stones in predisposed individuals. Kidney Stones Kidney stones form when certain minerals in your urine reach high levels. It is often very painful. You can minimize your risk through your diet. Most kidney stones are made up of calcium oxalate, so having an excessive amount of oxalate in your urine is one of the top risk factors (56). Cranberries – especially concentrated cranberry extracts – can contain high levels of oxalates. For this reason, they are considered a risk factor for kidney stones when consumed in high amounts (57, 58, 59). However, human studies have provided conflicting results and the issue warrants further research (57, 59). Susceptibility to developing kidney stones varies from person to person. For most people, cranberries probably don’t have a significant impact on kidney stone formation. However, if you’re prone to kidney stones, it may make sense to limit your consumption of cranberries and other foods high in oxalates. SUMMARY High consumption of cranberries may increase the risk of kidney stones in predisposed individuals.

A small bowl of cranberry sauce. Credit: marekuliasz/iStock/Getty Images

Cranberry sauce is higher in calories than fresh cranberries, but still contains several nutrients that support overall health and protect you from health problems. Cranberry sauce is available canned, but making your own from fresh berries gives you more control over what ingredients you use to prepare it, which could make it a healthier choice. However you eat it, cranberry sauce offers many health benefits.

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fiber

A 1/2 cup of cranberry sauce contains 1g of fiber. Increasing your fiber intake helps relieve constipation and symptoms of irritable bowel syndrome. Eating fiber foods promotes healthy cholesterol levels, which reduce the risk of heart disease. Women should aim for 21-25g of fiber daily, men 30-38g.

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vitamin C

Vitamin C is a nutrient that helps your immune system work efficiently and help prevent disease. It also supports wound healing and protects the health of gums and teeth. A 1/2 cup of cranberry sauce contributes 4 percent of your daily vitamin C needs.

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Less fat

While commercial cranberry sauce is relatively high in calories at 210 per 1/2 cup serving, it is low in fat at just 1 g per 1/2 cup. A low-fat diet protects you from weight gain, heart disease and diabetes. Use cranberry sauce when making marinades or dressings to reduce the amount of oil you use. Cranberry sauce contains no saturated or trans fats, both of which have been linked to an increased risk of heart problems, including high cholesterol.

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antioxidants

Cranberries are a good source of antioxidants, plant compounds that help protect you from free radical damage caused by exposure to environmental toxins. You still get these benefits when you eat cranberry sauce. A diet rich in antioxidants protects you from developing cancer and heart disease. Both whole berry and jellied cranberry sauces offer similar antioxidant benefits.

Cranberry sauce is a popular dish for holiday gatherings, but we should enjoy the health benefits of cranberries year-round. Learn how to make the healthiest, most delicious cranberry sauce recipe you can enjoy every day.

Most people would agree that cranberry sauce is a decadent way to top off your plate at Thanksgiving or other holiday gatherings. After all, the sweet and tart wrinkle sauce goes just as well with tofurky, stuffing and potatoes as it does with apple or pumpkin pie or even Brussels sprouts. It has a magical way of making everything it touches taste a little bit better.

But if you only eat it on holidays, you’re missing out on many of the important health benefits of cranberries. Cranberry sauce is one of the healthiest foods you can eat, not just during the holidays but all year round. Here’s why and how to enjoy it until next fall.

It’s surprisingly healthy

You probably know that berries are good for you because of their antioxidants, but many don’t realize that cranberries belong in the same category and therefore have the same and even more health benefits. They are one of the most important sources of polyphenols, important plant compounds with far-reaching benefits for almost every aspect of your health.

Cranberry sauce is packed with antioxidants

The antioxidants in cranberries act as free radical scavengers, protecting the DNA in cells from damage that can lead to cancer. In addition, various compounds in cranberries have been shown to have anti-tumor effects. Both laboratory and animal studies suggest that cranberries have anti-cancer effects in 17 different types of cancer. Some cancer sites are stomach, prostate, colon, breast, esophagus, bladder, glioblastoma, and lymphoma.[1]

Cranberries can reduce insulin resistance

Several laboratory, animal, and human studies in people with diabetes and insulin resistance have found that cranberries have beneficial effects on insulin and blood sugar.

Eating them with a meal, even if they’re sweetened like cranberry sauce, causes less of a spike in blood sugar than eating the same meal without cranberries. The effect may be due to certain polyphenols in cranberries that have been shown to improve insulin sensitivity in people at risk of diabetes.[2,3,4,5]

Cranberries can reduce inflammation

These polyphenols may also help reduce inflammation by blocking inflammatory pathways throughout the body. A large study of more than 10,000 adults found that cranberry juice drinkers had lower levels of the inflammatory marker C-reactive protein, which is associated with heart disease.[6] In addition, researchers have found decreased markers of disease activity in women with rheumatoid arthritis after drinking low-calorie cranberry juice.[7]

Cranberries can actually prevent a UTI

Yes, there is truth behind this folk remedy. One of the most studied groups of compounds in cranberries are the proanthocyanidin compounds (PACs). They prevent harmful bacteria like E. coli from sticking to the lining of the bladder wall, so eating more cranberries may reduce the risk of a UTI. Cranberry consumption seems to work best for people who are at risk for recurrent UTIs.[8,9]

Cranberries may promote a healthier gut

All plant-based foods help nourish your gut microbiome, but eating more cranberries might make your healthy bacteria even happier because they contain prebiotic fiber — an essential fuel source for probiotics. Adding cranberry (in powdered extract form) to a typically American, meat-based diet helps increase the production of short-chain fatty acids, which promote a healthier gut. Cranberries also help minimize some of the adverse effects of an animal-based diet that contribute to colon cancer risk.[10]

How to make healthy cranberry sauce

Whether you prefer your sauce cooked or raw, the good news is that the polyphenolic compounds are heat stable, so you can reap all of their health benefits either way.

One important thing to remember about cranberries is that in the US they are only harvested in the fall, so stock up when you see them. Cranberries freeze beautifully and last until next year’s harvest. Just keep them in their original packaging and don’t wash them. They won’t have the same firmness once thawed, but your cranberry sauce won’t tell the difference.

Cranberries are naturally very low in sugar, making them an ideal choice for a low-carb diet. Unfortunately, they’re also very tart, but that doesn’t mean you have to load up on sugar. Try replacing the water with fruit juice when cooking, or add some honey, maple syrup, or a non-nutritive sweetener like erythritol (Swerve® or Lakanto®).

Healthy Cranberry Sauce Recipes

How to Make Healthy Cooked Cranberry Sauce:

Combine 1 cup fresh or frozen cranberries with 2/3 cup water or fruit juice.

Bring the cranberries to a boil, then reduce the heat to medium-low.

Simmer for about 10 minutes or until they burst (they release their pectin and start to thicken).

Add sweetener to taste.

As the sauce cools, it will thicken.

If you want a flavored sauce, stir in 1 teaspoon of almond, orange, or vanilla extract while cooking. You can also add fresh or dried herbs for a savory sauce. Try a few sprigs of thyme, rosemary, or some cumin and lime zest for a southwestern flavor.

How to Prepare a Healthy Raw Cranberry Relish:

Cranberry Relish is uncooked and packed with flavor and a fresh, crunchy texture. If you’ve never tried it, pull out the food processor and give it a whirl.

Combine 1 cup raw or frozen cranberries and about 1 cup of any fruit in a food processor fitted with the cleaver blade. Delicious dishes include 1 whole, unpeeled orange, 1 pitted apple or pear, or 1 cup of mixed berries.

Add 1/3 cup unsalted nuts (almonds, walnuts, pecans)

Pulse to chop the relish to desired consistency.

Add sweetener to taste.

Do you have leftovers? Here’s how to use them

Forget the leftover Tofurky. It’s way too dry. Leftover cranberry sauce (or relish) is where it belongs! And there’s a little secret to making it even healthier for you – stir up a gel pack of your favorite Healthycell multivitamin.

If you’re a plant-based eater, use Vegan Essentials for the ultimate vegan cranberry sauce, or add Bioactive Multi to a few tablespoons of your leftover cranberry sauce for a full spectrum of nutrients.

The delicious mango-peach flavor of Vegan Essentials or the mixed berry flavor of Bioactive Multi are a perfect complement to cranberries, and the nutrients in Vegan Essentials and Bioactive Multi enhance the nutrients found in cranberries. How to use them:

Make Mango Peach Cranberry Salsa: Add a Healthycell Vegan Essentials gel pack (or Bioactive Multi), 1 teaspoon chopped jalapenos, and a handful of chopped cilantro. Serve with chips.

Mix one Healthycell Vegan Essentials or Bioactive Multi gel pack with ¼ cup cold cranberry sauce or relish and stir into overnight oats or cooked oatmeal after cooking. No sweetener or additional fruit required.

Use a few tablespoons of leftover cranberry sauce and a gel pack of Vegan Essentials or Bioactive Multi as a smoothie base. Add milk and a handful of nuts or seeds for some protein and healthy fats and mix.

Make Cranberry Orange Mango Vinaigrette Salad Dressing to flavor veggies and a winter citrus salad. Combine 2 tablespoons of leftover cranberry sauce, a gel pack of Vegan Essentials (or Bioactive Multi), and ¼ cup each of olive oil and balsamic or apple cider vinegar. Shake or blend.

If using Healthycell Vegan Essentials or Bioactive Multi with cranberry sauce (or other foods), make sure to add it after cooking as it is not heat stable.

Each Vegan Essentials gel pack contains over 30 vitamins, minerals and other nutrients essential to a plant-based diet.

Each Bioactive Multi-Gel Pack provides a broad spectrum of essential vitamins, minerals and other vital nutrients.

The MICROGELTM technology ensures maximum absorption of the ingredients.

Both MICROGEL supplements support your brain, muscles, strong bones, shiny hair, glowing skin, healthy nails, immunity and energy levels – something we could all use more of during the holiday season and throughout the year.

For your health,

Anne Danahy MS RDN

PS Looking to enjoy healthy cranberry sauce and indulgence all year round? Use code CRAN at checkout to save 30% on your first order of Vegan Essentials or Bioactive Multi.