Ananda Kaplan In our take on a healthier, anticancer cranberry sauce, we replace refined sugar with pears and maple syrup to add a lovely balance of sweetness to the vibrant tart cranberries. This delectable dish brings forth a depth of delicious flavors accented with ginger, orange, and cinnamon.
Serves: 10 (¼ cup servings)
Ingredients
- 12 ounces fresh cranberries (fresh or thawed and strained if frozen)
- 2 medium ripe pears, peeled and small dice (use Comice, Bartlett or Anjou pears)
- Zest of 1 orange
- Juice of ½ orange
- 1/4 cup maple syrup (you can add 1-2 extra tablespoons for sweetness preference)
- 1/4 cup water
- 1 tablespoon chia seeds
- 1 tablespoon fresh ginger, grated or 1 teaspoon ground ginger
- 1/8 teaspoon kosher salt
- 1/4 teaspoon cinnamon
Directions
- Place the pears, zest, juice, maple syrup, and water in a saucepan over high heat and bring to a boil.
- Add the cranberries, chia seeds, ginger, and salt. Low heat to medium and cook until most of the cranberries have popped about 15 minutes. Make sure to stir occasionally to ensure even cooking. You may need to help mash some of the cranberries while cooking.
- Once cooked taste and adjust sweetness, you can also always add more ginger if you prefer. Remove from heat and stir in cinnamon.
- Transfer to a serving bowl, cool to room temp, and stir occasionally for even cooling. Will thicken as it cools. Then cover and chill until ready to serve.
Nutrient highlights
Apples & Pears: Both are high in nutrients and low in calories, making them nutrient-dense. Also packed full of fiber to feed the good gut bacteria, boost our immune system and help us feel fuller longer. Apples rank second to berries in the number of antioxidants adding a cancer-fighting component.
Cranberries: Good source of vitamin C, protective benefits against bacteria that cause urinary tract infections. High in anticancer properties to help protect cells from free radicals.
Walnuts: Great source of plant-based protein, fiber, and healthy fats, which can reduce your risk of heart disease and improve overall health.
Citrus juice and zest: Packed full of a multitude of nutrients such as vitamin C, flavonoids, and fiber, which aid in vascular protection, reduced inflammation, improved gastrointestinal function and health, and can play a role in preventing diabetes, cancer, and neurological disease. Can help improve blood circulation and reduce inflammation.
Oats: Full of soluble fiber (beta-glucan), which has been shown to slow digestion, increase satiety, and bind to cholesterol to excrete it out of the body. Oats also have plant chemicals that act as antioxidants to reduce damaging effects of chronic inflammation.
Chia & Flax Seeds: Excellent source of fiber (10g in just 2 Tbs!). Loaded with omega-3 fatty acids. Anti-inflammatory and antioxidant properties. When you soak chia in a liquid (i.e. milk or water), it takes on a gel-like texture due to the high fiber content. This gel coats the gut and helps slow digestion to make you feel satisfied. It also helps bulk up stool and feed the friendly bacteria in your gut. It is also high in calcium, phosphorus, and magnesium, which can help protect bone health and fight off osteoporosis.
Maple Syrup: A sweetener that is an unexpected source of essential minerals for bone health, metabolism and brain functioning. with more nutrient value than regular table sugar. This means that it will raise blood sugar slower than regular sugar. Also contains polyphenols to reduce inflammation and support a healthy immune system. The darker the maple syrup the more antioxidants levels it has. Note: Be sure to carefully read the food label when shopping for maple syrup. Many stores sell “maple-flavored” syrups, which are higher in refined sugars and high-fructose corn syrup.
Nutmeg: Shown to boost our mood by increasing levels of serotonin and dopamine, nutmeg has also been shown to help relieve pain and relax blood vessels to lower blood pressure.
Dates: A healthier substitute for refined sugar, dates contain minerals such as calcium, iron, potassium, magnesium and zinc for bone health and support a healthy nervous system. They are very high in fiber that will assist in blood sugar control and aid in a healthy digestion. Very potent with antioxidants such as flavonoids, carotenoids and phenolic acid to help reduce inflammation, promote heart health and reduce the risk of diabetes, Alzheimer’s diseases and provide anticancer effects.
Cinnamon: It has been shown to enhance motor function and normalize neurotransmitter levels. It can help improve insulin sensitivity and maintain stable blood sugar by interfering with numerous digestive enzymes that slow the breakdown of carbohydrates in the GI tract.
Ginger: Shown to be heart-healthy and assists with blood sugar control by lowering cholesterol and blood sugar levels. Ginger also improves various heart disease risk factors. Ginger supports gut health and is highly effective in promoting digestive health and chronic indigestion. Powerful anti-inflammatory properties and can ease joint pain and stiffness. It is also antimicrobial and can lower the risk of infections and boost the immune system.
