This delicious, antioxidant rich cranberry sauce alternative can be made and refrigerated for up to three days before Thanksgiving!
WHAT’S IN IT
- 2 cups cranberries, fresh or frozen
- 3/4 cup frozen wild blueberries
- 1 red apple, diced
- 1 t orange zest
- Juice from 1 orange
- 1/3 cup maple syrup
- 2 cinnamon sticks
HOW TO MAKE IT
1. Place all the ingredients in a medium-sized pot and bring to a boil. Lower the heat to a simmer and cook uncovered. Stir every few minutes for 20-30 minutes until the mixture is thick and the berries are soft.
2. Remove the cinnamon sticks.
3. Remove half the mixture from the pot and blend until smooth using an immersion blender. Place back in the pot. (Alternatively, you can leave the sauce chunky or blend it completely.)
4. Let cool before serving. (make ahead and leave in fridge for up to three days)
WHY IT’S HEALTHY
This recipe is loaded with antioxidants. Antioxidants fight harmful free radicals and provide a myriad of health benefits, helping to prevent cell damage, and protect against several types of chronic disease, including cancer, heart disease and diabetes. Recent studies have identified over two dozen antioxidant phytonutrients in cranberries which raise the overall antioxidant capacity in our bloodstream and help reduce oxidative stress. Cranberries are a great source of Vitamin C, manganese and dietary fiber. Wild Blueberries are an excellent source of Vitamin K and manganese and are especially high in antioxidants. Blueberries are low in calories yet provide 3.6 g of fiber per cup, 14% of your daily fiber needs. Apples help improve digestion, thanks to their high fiber content. They are also a top source of pectin, which binds to cholesterol in the gastrointestinal tract and slows glucose absorption. Apple polyphenols can increase bacterial populations including the Bifidobacteria species that are so well-known for the metabolic benefits that they can provide for our digestive tract. A single orange provides 93% of your daily vitamin C needs. Maple Syrup adds a little sweetener but has fewer calories and a higher concentration of minerals than honey (both are far far preferable to sugar), including manganese and zinc. Both of these minerals serve as antioxidants, contributing to the quenching of free radicals that can cause cellular damage. These nutrients also contribute to a healthy immune system. According to the ORAC scale, which is used to measure the concentration of antioxidants in different foods, cinnamon ranks No. 7 of all foods, herbs and spices, and higher in antioxidants than other many other herbs and spices.
recipe credit - Anthony William