Tuesday, November 22, 2016

Raw Cranberry Sauce ~ So Easy! (vegan, sugar-free)


If you are looking for an extremely easy and super nutritious cranberry sauce recipe then I have just the thing! I've been making this raw cranberry sauce recipe for a few years and have shared it on Instagram and Facebook but never seem to get around to getting it up on my blog....until now!

Serve this tart and tangy cranberry sauce with your holiday turkey, baked salmon, or winter squash and bean casserole. It's also delicious on top of pumpkin pie! I know, I know. Try it and you'll see!

Did you know that cranberries are one of the most concentrated sources of ellagic acid, a potent anti-oxidant and anti-cancer compound? Ellagic Acid is a phytochemical that is found in significant amounts in cranberries, raspberries, wild strawberries, blackberries, pomegranates, pecans, walnuts, and other plant foods. For the most part, think bright red plant foods that make your mouth pucker! Ellagic acid is destroyed by cooking, so eating cranberries in a raw recipe like this is most beneficial!

Findings from a 2016 study "cast a beam of light on the potential therapeutic use of ellagic acid in obesity-related colon carcinogenesis" (colon cancer). A 2015 study found that ellagic acid inhibits the proliferation of MCF-7 breast cancer cells and that its use could be a "novel therapeutic approach for the treatment of patients with breast cancer." Another 2015 study found that ellagic acid from pomegranates suppressed prostate cancer cells!

Food is medicine! You can use this to your advantage during the holidays and enjoy medicinal recipes like this raw cranberry sauce.



Simple Raw Cranberry Sauce

You can make this cranberry sauce a few days ahead of time and store it in a covered glass container in your refrigerator. Add more dates for a sweeter flavor, and less for a tarter cranberry sauce.

2 cups fresh cranberries
the juice of 1 large valencia orange
zest of 1 orange
6 to 8 large medjool dates, pitted
pinch or two of ground allspice


Place all ingredients into a high-powered blender (Vitamix or Blendtec) and blend on high until smooth and pureed. Store in a covered glass container in your refrigerator until ready to serve.

Notes: If you don't own a high-powered blender you can soak the dates in the orange juice for an hour or so before blending everything together.

Tip: Zest the orange first before juicing it! So much easier this way! I use a microplane grater to do this.



More Cranberry Recipes:
Cranberry-Pear Sauce
Creamy Cranberry Dressing
Cranberry-Orange Upside Down Cake


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About the Author

Alissa Segersten holds a Bachelor's of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition, the mother of five children, a whole foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole foods diet. Alissa is the author of two very popular gluten-free, whole foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book. Connect with her on Facebook, Twitter, Pinterest, and Instagram!

8 comments:

  1. It looks REEEEEALY yummy....;))

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  2. Ali, one of our families favorite raw cranberry sauces (that we make up and freeze to enjoy throughout the year) is simply 1 bag of cranberries and 1 large orange (do not peel, but wash outside of orange), cut into slices, check for seeds and remove. Using a coarse grinder (no blender needed), grind together, stir to fully incorporate. Taste and add your favorite sweetener (stevia is a great idea!) as needed. If you want it to thicken up a bit you can add chia seeds.
    No cooking, freezes well.
    Hope everyone has a Happy Thanksgiving! Remember 2/3 of those plates should be vegetables!!

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    Replies
    1. Hi Kelle,

      Thanks for sharing your version of cranberry sauce. It sounds like a sauce my mom used to make....except I believe she added sugar too.

      And YES....2/3 of the plate as veggies. I'm making some delicious veggie dishes to share (much of it raw)! Plus pumpkin pies. :)

      Happy Thanksgiving!

      Delete
  3. Hi Ali! We love this recipe. My husband has been making this recipe for the last two years since I saw it on your Facebook page. It is also amazing on top of vanilla coconut ice cream! Thank you so much for this recipe. It is already on the menu for this Thanksgiving. Have a wonderful weekend! -Autumn xo

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    Replies
    1. Hi Autumn,

      Thank you for the feedback! :) I've heard a lot of people really like this recipe. I will have to try cranberry sauce on top of coconut ice cream now. It sounds so yummy!

      Happy Thanksgiving! :)

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  4. This is by far my favorite cranberry sauce! I've been enjoying it on top of leftover turkey this weekend.

    I just wanted to say thank you for all of your recipes. i recently stumbled across your blog and now I'm going back through all of your recipes to meal plan.

    Nourishing Meals is such a great resource! God bless you.

    Vickie

    ReplyDelete
    Replies
    1. Hi Vickie,

      Thanks so much for the feedback. So good to hear that you have been enjoying this cranberry sauce. Happy meal planning! :)

      Delete

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