Real World Nutrition Podcast Episode 7: Five Real World Nutrition Thanksgiving Tips

Cranberries: Good for You Year-Round

Growing up, one of my favorite juices was cranberry juice. I love it still. But I don’t drink it all that much since I don’t drink much juice.

In college, I would have it as my beverage in the classroom and remember the looks I would get that I was drinking cranberry juice. So, NO, I do not have a UTI, thank you. I may have had two of those in my life – maybe. And maybe that is because I like cranberry juice? I don’t know.

One of my favorite beverages is the Cape Cod, which most people call “vodka cranberry” – but if I don’t get a lime twist, it isn’t a Cape Cod. You can call me names if you want; I don’t care.

But I LOVE cranberry sauce. I make my own and have it year-round in my fridge since I stash cranberries in my freezer for this very purpose. Yes, cranberry sauce does have added sugar, but have you ever had cranberries straight? If you have not, give it a try and be prepared.

Cranberries have phytochemicals (a good thing), including anthocyanins and antioxidants.

Backing up – It is pretty cool if you have never seen a cranberry bog. Cranberries FLOAT. And when it is time to make cranberry sauce, it boiled simple syrup until those little berries “pop” almost like popcorn or popping bubble wrap.

So other than urinary tract infections, what other health benefits do cranberries have?

They have phytochemicals (a good thing), including anthocyanins and antioxidants. They can help with gut health and may help with the treatment of H. pylori (in combination with antibiotics specific to that bacterial infection).

Cranberry products (juice, sauce, and dried fruit) are available year-round, with fresh berries available in the fall.

Cranberry sauce is simple, and you can adjust things to your liking. For example, some people like orange flavor, juice, or zest in the cranberry sauce (not my thing), while I like to add a shot of bourbon and some cinnamon. While measurements would be excellent, I tend to do it by taste and preference.

I add my finished cranberry sauce to mason jars, which can stay in the fridge for up to 9 months. And I don’t just eat it straight. Some people like it as a spread on their turkey sandwiches – I like experimenting with it in cocktails.

If you don’t like cranberry sauce, I doubt you have made it this far.

But if you like cranberries and cranberry sauce, don’t be afraid to try out its various uses.

And while some people will get uptight about the added sugar needed for cranberries, remember that added sugar does have its place in appropriate amounts.

Basic Cranberry Sauce

12 ounces fresh or frozen cranberries

1 cup sugar

1 cup water

Bring sugar and water to a simmer-low boil in a saucepan allowing sugar to dissolve fully.

Rinse cranberries in water; slowly add these to the simple syrup (sugar water mix) and bring them back to a simmer until most of the cranberries have popped. Generally, it takes about 10-12 minutes.

Remove from heat. You can add optional add-ins such as 1-2 teaspoons of cinnamon, 1-3 ounces of bourbon, or other distilled spirits.

Allow to cool and add to mason jars or other storage containers and store in the fridge.

Optional: if you like orange flavor, use ½ cup orange juice and ½ cup water and reduce sugar to ¾ cup. You can also add orange zest or triple sec.

Cranberry Old-Fashioned

1 tablespoon of cranberry sauce

3 dashes of Angostura bitters

2 ounces bourbon

Orange Peel and Cranberries

Add the cranberry sauce and bitters to a rocks glass. Add ice and bourbon and stir. Garnish with an orange twist and cranberries.

Sparkling Cape Cod

2 ounces vodka

1 – 2 tablespoons cranberry sauce