Plain talk about living healthy

A better cranberry sauce

November 15, 2017

It may seem odd, but one of my favorite holiday foods is cranberry sauce.

It may be due to the deep, rich red color at a time of year when it is cold and grey where I live. I certainly enjoy how cranberry sauce enhances the taste of turkey, chicken, pork, roast beef and even some forms of fish.

As a registered dietitian nutritionist,  I love the phytonutrients and vitamin C in cranberries, but the amount of added sugar typically in cranberry sauce concerns me.

Commercially prepared jellied cranberry sauce is often so loaded with added sugar you might as well be eating candy.   Whole cranberry sauce, either commercially prepared or homemade, often has the same amount of added sugar (or more) as jellied cranberry sauce.

A little experimenting in our kitchen and tweaking my grandmother’s recipe resulted in what we now use for cranberry sauce.  The recipe is below. It has all the flavor, color, and texture you would expect from cranberry sauce with only 8 grams of carbohydrate and 6 grams of sugar in a ¼ cup serving.

Cranberry Apple Sauce
Makes 2 cups

2 cups whole cranberries, washed
1 medium Cortland or McIntosh apple, peeled
1 cup water
1 tablespoon granulated sugar

Place cranberries and apple in food processor and pulse until chopped.  Place in sauce pan with water.  Cover and heat on medium-high for about 3 minutes or until it begins to boil.  Remove cover simmer at medium heat for another 3 to 5 minutes stirring occasionally.  Stir until sauce becomes smooth.  Add in sugar, stir for 1 minute.  Remove from heat and allow to cool.



Having personally struggled with weight and gut health issues, I understand how easy it is to think that food is the enemy especially with the changes our bodies undergo as we age.  It doesn’t have to be that way!

I love using my extensive education and coach approach to help people realize it is possible to feel better and be healthier while still enjoying their life and food.


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