Cranberry sauce

NEW KDHampton Recipe: Charlotte Laguardia's Healthy Cranberry Sauce

KDHamptons Health and Wellness Editor, Charlotte LaGuardia shares her favorite way to enjoy cranberries this holiday season. A rich source of vitamin C and antioxidants, cranberry sauce can be a nutritional powerhouse at your Thanksgiving table. Different from the canned and processed counterpart, homemade sauce is just as easy yet substantially more nutritious. 

The canning process breaks down many of the important nutrients including vitamin c, manganese and fiber. In homemade chia cranberry sauce each ¼ cup serving contains 4 grams of soluble fibers and only 8 grams of sugar where the canned version contains 0 grams of fiber and 23 grams of sugar. 

Additionally, the antioxidant content of fresh cranberries can support everything from skin health to the cardiovascular system. Cranberry consumption has been linked to increased memory function, stronger immune function, and even increased levels of HDL cholesterol, AKA the good cholesterol.

Chia Cranberry Sauce 

1 green apple, diced 
½ tsp coconut oil
Dash of cinnamon
8 oz fresh organic cranberries
1-2 cups filtered water
½ tsp vanilla
2 TBS chia seeds
2 tsp honey (optional and to your liking)

In a medium sauce pot add the diced apples, coconut oil, and cinnamon. Sautee for a few minutes before adding the cranberries. Keep the mixture moving until you hear the cranberries begin to pop. Add 1 cup of water and vanilla, bring to a boil. Reduce to a simmer and keep moving for 10 minutes. Add more water if needed. 

Remove from heat, using the back of a wooden spoon mash up the fruit to desired texture. Stir in honey and chia seeds and let sit for 15-20 minutes. 

Store refrigerated in an airtight container. 

Surrounded by our local small farms, fresh seafood, and wineries Charlotte learned the benefits of nutrient dense foods firsthand and will share her integrative approach, rooted in science, with KDHamptons readers through recipes, tips, and features on health and wellness. (Be sure to follow her on Insta @thriveeastnutrition)

Charlotte LaGuardia 

Clinical Nutritionist, Thrive East  631-374-5510