Cranberry juice is recognized for the treatment and prevention of urinary tract infections; however, but it is also filled with a variety of nutrients, including potassium and vitamin C, which promote good health. A glass of pure cranberry juice is a healthy addition to your diet, but you can also use cranberry juice to prepare nutritious and delicious treats that can replace less healthy options like ice cream and cookies.
Cranberry Smoothie
Smoothies can be a nutritious way to add vitamins and minerals to your diet. Using low-fat yogurt in place of ice cream can keep the saturated fat and sugar content of your treat low so it is a healthier option. The yogurt also adds calcium and protein for added nutritional benefits. Place 1 cup of fresh blueberries, 3/4 cup of pure cranberry juice and 1/2 cup of low-fat plain yogurt in a blender and process until smooth. Garnish with fresh mint or a sprinkle of cinnamon for an enhanced taste.
Cranberry Sorbet
Using whole cranberries to make fresh cranberry juice is a healthy way to prepare a nutrient-dense sorbet that is low in fat and calories. Place 1 1/2 cups of whole unsweetened cranberries in a large saucepan with 1 1/2 cups of water, the zest and juice of 2 large oranges and 2 cups of sugar or sugar substitute. Stir to combine and boil until the cranberries begin to pop. Remove them from the heat and allow to cool completely. Puree until the cranberries are liquid. Place the mixture in an ice cream maker and freeze according to manufacturer directions. Allow to thaw slightly before serving.
Cranberry Applesauce
The combination of apples and cranberry juice can create a tasty treat that also supplies fiber, potassium and vitamin C. Peel, core and finely chop 6 large Granny Smith apples. Place them in a saucepan with 1 1/2 cups of pure cranberry juice, 1/2 cup of packed brown sugar and 1 tsp. ground cinnamon. Cook over medium heat until the apples are tender and soft, about 35 to 40 minutes. Slightly mash the apples and stir to mix well. Serve warm or, if you prefer, chill for about four hours before serving.
Cranberry Jam
Combine 3 cups of fresh cranberries in a saucepan with 1 cup of unsweetened cranberry juice, 3 cups sugar or sugar substitute and 1 cup water. Bring to a boil. Stir the mixture occasionally until it is fully boiling. Reduce the heat and allow the mixture to simmer until it is thick, which takes about 20 minutes. Use a potato masher to crush the berries and allow to cool completely. Serve with whole wheat toast sprinkled with cinnamon. Store leftovers in an airtight container in the refrigerator.
References
- USDA Nutrient Database: Nutrient Data Laboratory
- "The Complete Idiot's Guide to Good Food from the Good Book"; Leslie Bilderback; 2008
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