Live Whole Health #249: Cranberry sauce, vibrant and versatile

Cranberries are one of the holiday season’s featured foods, and using them in your dishes adds a burst of flavor and color to any holiday meal. These tart and tangy berries are packed with antioxidants and vitamin C, making them a powerful ally for your health. Whether enjoyed fresh, dried or cooked into a sauce, cranberries are a versatile ingredient that can add flavor and nutrition to a variety of dishes.

Cooking with cranberries

In addition to their impressive health benefits, cranberries are not limited to just the Thanksgiving dinner table—they can be used to add a vibrant burst of color and flavor to both sweet and savory recipes throughout the fall and winter. From salads and sauces to baked goods and beverages, there are endless possibilities for using cranberries in your cooking.

Cranberry Sauce

Check out this 4.5-minute cooking demonstration by the VHA’s very own Healthy Teaching Kitchen preparing a simple homemade Cranberry Sauce recipe. This quick and easy fresh fruit recipe is flavorful, freezes well and can be used in a variety of dishes after the holiday, too.

Try stirring leftover cranberry sauce into oatmeal or yogurt for a sweet and tangy breakfast treat or spread it on toast or muffins for a burst of flavor. You can also use leftover cranberry sauce as a glaze for roasted meats, like chicken or pork, or swirl it into muffin or cake batter for a festive twist on your favorite baked goods.

With its delicious flavor and impressive health benefits, cranberries are a true superstar ingredient that deserves more than a once-a-year spotlight. So, why not pick up some cranberries and get creative in the kitchen? Your taste buds—and your health—will thank you!

This video is part of the Healthy Teaching Kitchen video series to promote healthy eating habits and provide a nutritious and delicious recipe.

Prep: 10 minutes | Cook: 50 minutes | Total: 60 minutes

Yield: 8 servings | Serving Size: ~2 cups

Ingredients

1 bag cranberries

1/2-3/4 large Granny Smith apple

1 tsp orange zest

Juice of 1 orange

1/4 cup sugar

1 cup water

1 tsp cinnamon

Directions

1. Heat a large pot or Dutch oven over medium heat.

2. Add the ground turkey and onion. Cook, stirring often, until the turkey is no longer pink and the onion is softened, about 5-7 minutes.

3. Add the chili powder, pumpkin pie spice, cumin, garlic powder, black pepper, and salt. Cook until fragrant, about 1 minute.

4. Add the broth, diced tomatoes with their juice, pumpkin puree, kidney beans, black beans, garbanzo beans, green chiles, and apple cider vinegar. Stir to combine.

5. Bring to a boil over high heat, then reduce the heat to maintain a simmer.

6. Cook uncovered for 35-45 minutes.

7. Serve warm, topping as desired.

NOTE: To make the recipe in a slow cooker, add the ingredients and stir to combine. Cover the slow cooker with the lid, then set the slow cooker to cook on low for 8-12 hours (or on high for 4-6 hours).

Recipe notes

Nutrition Facts Per Serving: Calories: 365 | Total Fat: 7.5 g | Saturated Fat: 1.5 g Sodium: 235 mg |

Total Carbohydrate: 56 g | Dietary Fiber: 19 g | Protein: 25 g

Hungry for more?

Hungry for more information, tips, and ideas for how to have a healthy relationship with Food and Drink, and to fuel your own wellness journey? Check out this Introduction to Food and Drink for Whole Health, Healthy Tips on Eating Out and Grocery Shopping, or this Veteran’s experience with healthy cooking classes at her local VA. For more recipes, please visit VA’s Nutrition and Food Services.