Clean Eating Cranberry Sauce Recipe (2024)

FAQs

What is the healthiest way to eat cranberries? ›

There are lots of ways to add this fruit to your diet. Some varieties, such as dried cranberries, cranberry juice, and canned cranberry sauce, are available year-round. The healthiest way to enjoy cranberries is to eat them fresh. Raw cranberries take about 16 months to fully mature and are gathered in early fall.

Health Benefits

Cranberries are also rich in vitamin C and fiber, as well as the metabolism-boosting mineral manganese. And yes, you reap all these benefits whether the cranberry sauce on your holiday table is homemade or canned, jellied or whole-berry.

Homemade cranberry sauce will last in the fridge for 10 to 14 days. Canned cranberry sauce that has been opened will last up to a week in the fridge. We hear you: After a long day of cooking, hosting, and celebrating, something's bound to get overlooked.

It's perfectly fine to serve up cranberry sauce — whole berry or jelled — straight out of the can. But in my experience, heating the canned sauce up takes its flavor to the next level. Plus, it becomes a little more aesthetically pleasing.

Is it safe to eat cranberries raw? Cranberries are generally considered safe whether they are cooked or raw. However, because of their notoriously bitter, sharp taste, most people prefer not to eat them raw or unsweetened. This bitterness is due to the high tannin content of cranberries.

The presence of several potent antioxidants in cranberry juice like Proanthocyanidins have a strong iron chelating capability, which make it easy for the liver to remove toxins from the body.

In fact, a long-term study by the American Chemical Society found the antioxidants in cranberries also appeared to help raise HDL "good" cholesterol as well. The fiber and antioxidants found in cranberry sauce can also mean a stronger ticker.

Cranberries can reduce inflammation

These polyphenols can also help reduce inflammation by blocking inflammatory pathways throughout the body. A large study on more than 10,000 adults found cranberry juice drinkers have lower levels of the inflammatory marker C-reactive protein, which is linked with heart disease.

Safety and Side Effects

Cranberries and cranberry products are usually safe for most people if consumed in moderation. However, excessive consumption may cause stomach upset and diarrhea — and may also increase the risk of kidney stones in predisposed individuals.

Can I freeze whole cranberry sauce? ›

Homemade cranberry sauce keeps wonderfully in the freezer for up to three months. Pour your cooled cranberry sauce into freezer-friendly zip-top plastic bags, and remove as much air as possible from the bag before sealing.

Most varieties should last a full year if the can remains dent-free, but keep an eye on that "best before" date to be safe. If you open the can and the sauce appears discolored, or the smell or taste seems off, go ahead and toss it.

Having regular servings of the stuff, not just on Thanksgiving, can help fight heart disease and worse. The reason these antioxidants seem to work so well in the body is due to the polyphenols found in cranberries. They are a strong source that work to fight off cardiovascular and other diseases.

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 on top and the sharp can-like edge on the bottom to keep the jelly whole,” an Ocean Spray spokesperson told CNN Business.

Rich with antioxidants and high in fibre, cranberries have serious health benefits including promoting digestion and helping control blood sugar. But before you load up on extra cranberry sauce over Thanksgiving, it's important to note that raw cranberries are the most nutritious variation of the fruit.

Well, that's actually pretty easy. Wash and thinly chop a few fresh, raw cranberries as a garnish for a salad or a stir-in for your morning oatmeal. This use of the unsweetened, raw cranberry highlights its unique flavor profile without it becoming overkill.

Drinking cranberry juice in moderation can be part of a healthy diet. It can be a convenient way to boost the vitamins and minerals in your day. However, be sure to also enjoy fruit in its whole-food form (whether it's fresh, frozen or canned) as this will allow you to get more fiber.

Both forms of cranberries will offer you the same nutritional benefits and medicinal value. However, dried ones are high in carbs, calories, and sugar than fresh ones, but they still contain most of the essential vitamins, minerals, and antioxidants found in fresh ones.