RECIPES

Make a Superfood-Filled Holiday Cranberry Sauce

Cranberries have amazing health benefits, but the one downside to cranberries is that they are hard to eat without sugar. Just a ¼ cup of jellied cranberry sauce has 24 grams of sugar in it. Worse yet, it will be in the form of high fructose corn syrup! Even if your family celebrates with a secret homemade family recipe, it almost always will have too much white, granulated sugar in it to make it a healthy choice.

You have to replace the processed, white granulated sugar (that is now proven to cause many health problems and is addictive) with a healthy natural sweetener. One major 15-year study in 2014 found that participants who took in 25% or more of their daily calories as sugar were more than twice as likely to die from heart disease as those whose diets included less than 10% added sugar. The scary part? The participants’ weight and activity level did not matter. The risk of eating sugar effects everyone equally.

We can’t eat doughnuts and sugary cereal for breakfast and then hope to fix everything by loading up on a salad at lunch, dropping a few superfoods into an afternoon shake, or hitting the gym after work. Sugar is a quick fix with the same addictive qualities as cocaine that steals all the important vitamins and minerals and nutrients we need to live a SuperLife.

You can still create a cranberry dish in the spirit of the holidays that is fun and delicious to eat – and gives your body a superfood boost! Here’s one of my favorite recipes for superfood-filled cranberry sauce.


Gluten-Free, Dairy-Free, Soy-Free, Vegan, Vegetarian

Makes 6-8 Servings (1 serving = 1/4 cup)

KITCHEN UTENSILS
  • Small Pan
  • Spoon
  • Grater
  • Lemon Squeezer (optional)
  • Bowl or jar with an air-tight lid

WHOLESOME INGREDIENTS

(Note: Use all organic, fresh ingredients if possible)

2 cups frozen or fresh cranberries

1/2 cup goji berries (soak in water for a half hour before making sauce)

Juice of 1 medium orange

1 tbsp GROUND organic chia seeds

1 tbsp raw, unprocessed honey – Adding refined honey is just adding sugar.

Topping:

1-2 tbsp orange zest

STEPS TO SOMETHING DELICIOUS

Place the goji berries in enough water to cover them, and soak for a 1/2 hour. Once the goji berries are soft and rehydrated you can begin preparing the sauce. Cut the orange in half. Using a lemon squeezer or your hand, squeeze the juice into a small saucepan over medium heat. Add the cranberries, goji berries, and raw honey. Gently stir and bring mixture to a boil (about 2 minutes or so). Once the mixture is boiling reduce the heat to a simmer and cook for 6 minutes, until the cranberries are soft and bursting open. Stir in the ground chia seeds (it is essential for them to be ground if you want the sauce to be smooth) and remove from heat. Stir until the mixture is thickened. Cool and store in the refrigerator in an airtight container for up to 1 week. It tastes the best if the sauce is allowed to sit in the refrigerator for at least 2 hours before serving to allow the flavors and textures to merge. Top with a generous portion of orange zest upon serving (it really enhances the flavor, don’t skip it!). Delicious!

Join the Conversation

If you try the recipe, let me know what you think! If you have any tips for how to make a healthy cranberry sauce, share them as well.

Resources

http://www.ncbi.nlm.nih.gov/pubmed/20943032

http://www.oceanspray.com/Products/Sauce/Jellied-Cranberry-Sauce-(1).aspx

http://www.health.harvard.edu/blog/eating-too-much-added-sugar-increases-the-risk-of-dying-with-heart-disease-201402067021

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=112

Comments

  1. Bob Hansen

    Darin, is this really just 1 serving?

    Reply
    1. Risa Lynch

      The recipe says 6-8 servings, one serving is a 1/4 cup

      Reply

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