Thanksgiving Tart The Ultimate Cranberry Sauce Recipe to Brighten Your Feast
Classic Cranberry Sauce
Ingredients:
- 12 ounces (1 bag) fresh or frozen cranberries
- 1 cup granulated sugar
- 1 cup water or orange juice
- 1/2 teaspoon ground cinnamon (optional)
- 1/4 teaspoon ground nutmeg (optional)
- Zest of 1 orange (optional)
Instructions:
Prepare the Cranberries:
- Rinse the cranberries under cold water and discard any that are soft or bruised.
Cook the Sauce:
- In a medium saucepan, combine the water (or orange juice) and sugar. Bring to a boil over medium-high heat, stirring occasionally to dissolve the sugar.
- Add the cranberries to the saucepan and return to a boil.
- Once boiling, reduce the heat to medium-low and let the cranberries simmer. Stir occasionally, allowing the cranberries to burst and the sauce to thicken. This will take about 10-15 minutes.
Add Spices and Zest (Optional):
- If you’re using cinnamon, nutmeg, or orange zest, add them during the last few minutes of cooking. Stir well to combine.
Cool and Serve:
- Remove the saucepan from the heat and let the cranberry sauce cool to room temperature. The sauce will thicken as it cools.
- Transfer the sauce to a serving dish. It can be served immediately or chilled in the refrigerator for a few hours or overnight to enhance the flavors.
Are you tired of plain old cranberry sauce? No worries—these easy and mouthwatering variations will spice up your holiday table in no time!
Apple-Cranberry Sauce:
Add a peeled and diced apple to your cranberries for a fruity twist that brings a delightful burst of sweetness to the tartness you love.
Spiced Cranberry Sauce:
Craving something warmer? Increase the cinnamon and nutmeg, or toss in a pinch of ground cloves for a spiced-up version that fills your kitchen with the cozy scents of the season.
Cranberry-Orange Relish:
Looking to jazz things up? Add the juice and zest of a full orange, then stir in some finely chopped walnuts for a zesty, nutty crunch that will make your taste buds sing!
Here are the approximate nutritional facts for each of the cranberry sauce variations
1. Apple-Cranberry Sauce (per 1/4 cup, 70 grams)
- Calories: 85
- Total Fat: 0.2 g
- Saturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 2 mg
- Total Carbohydrates: 22 g
- Dietary Fiber: 2 g
- Sugars: 19 g (naturally occurring and added sugars)
- Protein: 0.1 g
- Vitamin C: 10% of the DV
- Vitamin A: 1% of the DV
2. Spiced Cranberry Sauce (per 1/4 cup, 70 grams)
- Calories: 90
- Total Fat: 0.1 g
- Saturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 2 mg
- Total Carbohydrates: 23 g
- Dietary Fiber: 1 g
- Sugars: 20 g (naturally occurring and added sugars)
- Protein: 0 g
- Vitamin C: 5% of the DV
- Iron: 1% of the DV
3. Cranberry-Orange Relish (per 1/4 cup, 70 grams)
- Calories: 100
- Total Fat: 3 g
- Saturated Fat: 0.2 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 3 mg
- Total Carbohydrates: 24 g
- Dietary Fiber: 2 g
- Sugars: 20 g (naturally occurring and added sugars)
- Protein: 1 g
- Vitamin C: 15% of the DV
- Vitamin E: 2% of the DV
Please Note: These nutritional values are approximate and can vary depending on the exact ingredients used and the method of preparation. The addition of sugar or other sweeteners, in particular, can significantly alter the nutritional profile, especially in terms of calories and sugar content.
The Power of Cranberries – A Tangy Superfood with Impressive Health Benefits
Cranberries are more than just a tart and colorful addition to your Thanksgiving table; they are a nutritional powerhouse packed with health benefits. These small, vibrant berries have been a staple in North American diets for centuries, not only for their unique flavor but also for their medicinal properties. Whether consumed fresh, dried, juiced, or as a sauce, cranberries offer a wealth of nutrients that can enhance your overall health.
Nutritional Profile
Cranberries are low in calories but high in essential nutrients, making them an excellent choice for those looking to maintain a healthy diet. A cup of fresh cranberries contains about 46 calories and provides a good source of vitamins C, E, and K, as well as dietary fiber. Cranberries are also rich in antioxidants, particularly proanthocyanidins, which play a crucial role in combating oxidative stress in the body.
Health Benefits of Cranberries
Urinary Tract Health:
- One of the most well-known benefits of cranberries is their ability to prevent urinary tract infections (UTIs). The proanthocyanidins in cranberries prevent bacteria, particularly Escherichia coli (E. coli), from adhering to the walls of the urinary tract. Regular consumption of cranberry juice or supplements can reduce the risk of recurrent UTIs, particularly in women.
Heart Health:
- Cranberries are beneficial for heart health due to their high antioxidant content. These antioxidants help reduce inflammation, lower blood pressure, and improve cholesterol levels. Studies have shown that cranberry consumption can lead to a decrease in LDL (bad) cholesterol while increasing HDL (good) cholesterol, which may reduce the risk of heart disease.
Digestive Health:
- The dietary fiber in cranberries aids in maintaining a healthy digestive system. Fiber promotes regular bowel movements and helps prevent constipation. Additionally, the antioxidants in cranberries may contribute to a healthy gut microbiome, which is essential for overall digestive health.
Cancer Prevention:
- Emerging research suggests that cranberries may have cancer-preventive properties. The antioxidants in cranberries, particularly quercetin and proanthocyanidins, have been shown to inhibit the growth of cancer cells in laboratory studies. While more research is needed, including cranberries in your diet could be a natural way to support cancer prevention.
Immune Support:
- With their high vitamin C content, cranberries can boost your immune system, helping your body fight off common illnesses like colds and flu. Vitamin C is also essential for the production of collagen, which supports skin health and wound healing.
Anti-Inflammatory Properties:
- Chronic inflammation is linked to a wide range of health issues, including heart disease, diabetes, and arthritis. The anti-inflammatory compounds in cranberries can help reduce inflammation in the body, contributing to overall health and well-being.
How to Incorporate Cranberries into Your Diet
Cranberries are incredibly versatile and can be incorporated into your diet in various ways. Here are some ideas:
Fresh Cranberries:
- Add them to salads, smoothies, or bake them into muffins and bread for a tangy twist.
Dried Cranberries:
- These make a great snack on their own or can be mixed into oatmeal, yogurt, or trail mix.
Cranberry Juice:
- Opt for unsweetened cranberry juice to maximize health benefits. It can be enjoyed on its own or mixed with other fruit juices for a refreshing drink.
Cranberry Sauce:
- A classic Thanksgiving side, cranberry sauce can also be used as a topping for pancakes, waffles, or yogurt.
Here are the nutritional facts for each of the cranberry products mentioned
1. Fresh Cranberries (per 1 cup, 100 grams)
- Calories: 46
- Total Fat: 0.1 g
- Saturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 2 mg
- Total Carbohydrates: 12 g
- Dietary Fiber: 4.6 g
- Sugars: 4 g
- Protein: 0.4 g
- Vitamin C: 22% of the Daily Value (DV)
- Vitamin E: 6% of the DV
- Vitamin K: 4% of the DV
2. Dried Cranberries (per 1/4 cup, 40 grams)
- Calories: 123
- Total Fat: 0.6 g
- Saturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 1 mg
- Total Carbohydrates: 33 g
- Dietary Fiber: 2 g
- Sugars: 29 g (added sugars in most commercial varieties)
- Protein: 0.1 g
- Vitamin C: 1% of the DV
- Calcium: 1% of the DV
- Iron: 2% of the DV
3. Cranberry Juice (unsweetened, per 1 cup, 240 ml)
- Calories: 116
- Total Fat: 0.3 g
- Saturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 5 mg
- Total Carbohydrates: 31 g
- Dietary Fiber: 0.2 g
- Sugars: 31 g (naturally occurring)
- Protein: 1 g
- Vitamin C: 26% of the DV
- Vitamin E: 20% of the DV
4. Cranberry Sauce (canned, per 1/4 cup, 70 grams)
- Calories: 110
- Total Fat: 0 g
- Saturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 10 mg
- Total Carbohydrates: 28 g
- Dietary Fiber: 1 g
- Sugars: 24 g (mostly added sugars)
- Protein: 0 g
- Vitamin C: 2% of the DV
- Calcium: 1% of the DV
- Iron: 1% of the DV
**These values provide a general overview, but they can vary depending on specific brands and preparation methods, especially for dried cranberries and cranberry sauce.**
Cranberries are a true superfood, offering a host of health benefits from supporting urinary tract health to promoting heart health and beyond. Incorporating cranberries into your diet is an easy and delicious way to enhance your overall well-being. So the next time you reach for a handful of these tart berries or pour a glass of cranberry juice, remember that you’re not just enjoying a tasty treat—you’re also doing your body a favor.
