Maple Cranberry Sauce

Maple Cranberry Sauce

MenoLabs Recipes | Fri, Nov 13, 2020

One of the best things about Thanksgiving is homemade cranberry sauce. This version has a twist that makes it extra special.

Cranberries are an excellent source of dietary fiber, which can improve digestive health. On average, one cup of cranberries provides 7 grams of dietary fiber. Fiber is crucial to promoting probiotic health. A fiber-rich diet can help feed your gut microbiome. 

Did You Know

Fruits, vegetables, and legumes contain most of their fibers in their skins, with some exceptions. Both soluble and insoluble fibers can be found in different fruits, vegetables, and legumes. It's important to note that fruits, vegetables, and legumes that are safe to consume with the skins on should be eaten as such. These include foods like apples, pears, tomatoes, and so on, have skins that can be sources of fiber.

The Institute of Medicine’s Guidelines (this should be linked out if citing) recommends that women consume 25 grams of fiber per day for a balanced diet. So you have room to pick and choose what kinds of foods you want to eat on a daily basis and incorporate them easily into your diet.

Fiber helps feed your git microbiome


  • 1 12 oz. bag fresh or frozen cranberries
  • ½ cup pure maple syrup
  • Zest of 1 medium orange
  • Juice of 1 medium orange
  • ¼ cup water
  • ¼ tsp ground cinnamon


  1. Place the cranberries in a colander and rinse with cold water. Discard any shriveled or damaged berries.
  2. In a medium saucepan, combine the cranberries, maple syrup, orange zest, orange juice, and water. Bring to a boil over medium-high heat, then lower the heat to low and simmer, stirring occasionally, until the cranberries have broken down and thickened into a compote, about 20 minutes. The cranberries should pop. 
  3. Remove the cranberry sauce from the heat and stir in the cinnamon. Let cool completely at room temperature, then transfer to a bowl to chill in the refrigerator. The sauce will continue to thicken as it cools.

(Recipe adapted from Two Peas & Their Pod)

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