Cran-Apple Sauce (3 recipes in 1!)

That time of year! Do you have an abundance of Apples… and maybe cranberries?! Here are a few tips & tricks with a couple of recipes to use them up!

    • HIGH in fibre- but leave the skin on for added fibre/nutrients! Most of the valuable nutrients in food can actually be found in the pith/skin!
    • Always opt for organic or non-GMO as apples can be heavily sprayed
    • HIGH in Vitamin C – so they’re great in the fall to help with immunity
    • HIGH in antioxidants (quercein and triterpenoids), which have been known to slow down the growth of cancer cells and helps to decrease inflammation
    • Helps to keep teeth clean! I remember hearing this as a kid but it still ring trues today! The fibrous apple can help to clean debris off and in-between teeth (kinda like turkey necks for your dog 😉
    • Juicing your apples may help to increase acetylcholine production which can help with memory & optimal brain health
    • NUTRIENT-DENSE – this is why people use apples as a staple in a lot of juice blends, to ferment (hellooo apple cider vinegar – literally just fermented apples!) or to snack on! Keep some apples in the fridge for a nice crisp treat.
    • MEAL PREP IDEAS: Dice up ALL of your apples and add lemon, chai spices, salt and maybe some cane sugar if they aren’t too sweet. Freeze 1/3, keep 1/3 in the fridge to use for breakfast/baking/smoothies/juices and turn 1/3 into apple sauce or cranberry-apple sauce! See below 🙂

    • SUPER high in ANTIOXIDANTS, FIBRE and VITAMIN C!! These little guys are powerhouses for the holidays!!
    • Cranberries have also been known to help, prevent or reduce urinary tract infections (UTI’s) as they contain proanthocyanidins, which have natural antibacterial benefits and may help prevent the bacteria Escherichia coli from attaching to the inner surface of the bladder/urinary tract, which  can cause infection.
    • May help to reduce blood pressure and manage cholesterol by reducing homocysteine
    • Because they are so high in antioxidants, nutrients (like Vitamin C) and it’s considered one of the best food sources of ursolic acid, making them a great candidate to help with the prevention of cancer!
    • However, too much of a good thing could be bad too so everything in moderation! Cranberries also contain salicylic acid and oxalates which could also cause allergies, irritations or may interact with certain medications. Everything in moderation and always opt for organic non-gmo cranberries with NO sugar added (if you are buying it as a juice)
    • MEAL PREP IDEAS: Cranberries seem to last forever which I love! Keep them in water in the fridge to keep them fresher for longer and use them in juices, ferment them (honey fermented cranberries anyone?!), cook or bake with them! Freeze them as is and use in baking/sauces/smoothies/cooking, or try this recipe below…

      • Add apples to a large stock pot with 1 cup liquid of choice.
      • Add 2tbsp of sweetener (if apples aren’t sweet) and 1/2 of the salt, lemon and spices.
      • Bring to a light boil, reduce to a simmer until fully cooked. Take 1/2 of the cooked apples and blend on high to emulsify.
      • Store in the fridge for up to 1 week or freeze in mason jars/ice cube trays for future use.
      • Add cranberries to the remaining apples in the large stock pot with remaining liquid, sweetener, lemon and spices.
      • Bring to a light boil, reduce to a simmer until fully cooked. Add everything to a blender and blend on high to emulsify.
      • Store in the fridge for up to 1 week or freeze in mason jars/ice cube trays for future use.
    3.  CHAI or PUMPKIN SPICE APPLES – use the recipes above to freeze or use them in recipes like this yummy chai pudding!



I also offer meal prepping services? And I currently have my annual SALE on?! Plus I sell all of these home-made spices! Contact me about my Holiday Gift Boxes launching SOON!!


With love,
Heidi MacAulay, R.H.N.
“Eat more plants. Do more yoga. Read more books.”
Learn more about me, my credentials or how to work with me here!

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