20 November 2017

Cranberry sauce

cranberry sauce

By Trish Veitch - Research Chef

Cranberry sauce is almost a must with your turkey or chicken at Thanksgiving and Christmas. It is also makes a delicious condiment for sandwiches and snacks (see serving suggestions below). If you are not living in North America it can be difficult to source fresh or frozen cranberries (see tip below) so here is a recipe that uses dried cranberries. 

Ingredients:

(Makes  16 x 1 tablespoon (21g) serves)

  • 1/2 cup (79g) dried cranberries
  • 1/2 cup (74g) blueberries (fresh or frozen)
  • 1/2 cup (132g) cranberry juice
  • 2 tbsp (28g) sugar
  • 1 pinch of grated zest of 1 small orange (optional)
  • 1 pinch (1g) salt
  • 1/4 tsp (0.5g) Dutch cinnamon (optional)
  • 1 tbsp (7.5g) rice flour
  • 2 tbsp (23g) water to mix with rice flour to make a paste
  • 1/2 tbsp fresh lime juice (7g)

Method:

  1. Add all the ingredients to a pot, except the rice flour to a pot and bring to the boil.
  2. Reduce the heat, cover with a lid and simmer for about 10 minutes (the skins of the blueberries will start to fall off). 
  3. Make a paste with the rice flour and water and dribble it into the simmering mixture while stirring constantly. Cook while stirring for about 1 1/2 minutes until it has thickened. Add the lime juice and stir. 
  4. Cool to room temperature in a covered container then place in the fridge until required. 
Tips:
  • You can easily substitute rice flour with tapioca or maize flour.
  • The sauce can be refrigerated for about 1 week. It also freezes well.
  • We have not tested fresh cranberries for their FODMAP content. However, you could try using 1 1/2 cups (235g) of fresh or frozen cranberries while reducing the cranberry juice to 1/2 cup. We recommend that you try a smaller serving size to test your tolerance. Cranberry does contains oligo-fructans and so intake of large quantities should be avoided, however, 1 tablespoon or 9g of dried cranberry (equivalent to ~130g of fresh berries) is low FODMAP and should be well tolerated by most. 

Serving suggestions:

  • Apart from being an accompaniment with chicken or turkey, this sauce can be used in sandwiches or with other roasted meats.
  • Try it on toast with some peanut butter.
  • Fold a serve through some yoghurt (lactose free if required) and have it as a snack or with your breakfast.


Nutrition Information/serve 1 serve = 1 tbsp = 21g
Energy 127.7kJ
Protein 0.07g
Fat 0.09g
- Saturated fat 0.02g
Carbohydrates 7.3g
Sugar 6.2g
Fibre 0.42g
FODMAPs LOW
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