Cranberry Smoothie

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Are you ready for an easy, delicious, and antioxidant-packed cranberry smoothie that you can enjoy year round?

Here ya go!

cranberry smoothie in glass

That color!

Doesn’t that smoothie look like it’s packed full of healthy benefits?

Spoiler Alert: IT IS!

Y’all know that I love me some decadent whatevers (cake – I love me some cake), and I hope you also know I like to keep an eye on my nutrition to balance thangs out.

As a runner, it’s a huge focus in my eating life.

Most days I eat for fuel.

So, when I can add an easy meal (think breakfast, snack or part of lunch), that’s filled to the brim with nutrition – I’m in!

 

Cranberries get a bad rap.

Why?

I think mostly because people don’t know what the heck to do with them, except to put them on the Thanksgiving table as a relish.

Which is fine, but there are so many other ways to enjoy them.

If you grew up with the cranberry jelly that plops outta a can, I know using whole berries may seem unnatural.

Cranberries come in a can! I ain’t making a smoothie with ’em.

I hear ya – Garry loves that stuff.

I’m simply suggesting that we look past the canned cranberry relish and jelly, y’all.

Start thinking of inventive ways to use fresh or frozen cranberries all year.

top view of cranberry snmoothie in glass

I say fresh or frozen, because once we get past the holidays, the only way to get them may be frozen in your area.

Frozen fruit is great! Sometimes nutritionally better than fresh.

Weird, but true. It’s that flash frozen technology at work for us.

Here are a couple of delicious and easy ways to include cranberries in your diet.

Cranberries for UTIs.

If you’ve been reading here at OMT, you know I have a very detailed post on Home Remedies for UTI (I share 11 remedies that I tried).

In that post I discuss unsweetened cranberry juice, cranberry supplements, and offer a printable recipe for cranberry puree Once you’ve clicked into that post, scroll to the bottom for the recipe card).

Mmmmm, cranberry puree…

cranberry puree in an open mason jar

I use the puree on everything from toast to apple slices.

Here’s the skinny on the science behind using cranberries or cranberry juice to fight a UTI:

Cranberries have been studied for their role in preventing recurrent UTIs and it looks like there may be something to the PACs in cranberries, instead of the entire fruit.

Using the current available data, the use of cranberries cannot be scientifically promoted for UTI prevention. Future studies should focus on PAC, the active compound in cranberries, instead of the whole fruit.

Cranberry juice has the benefit of making the bladder wall slippery, thus making it harder for bacteria to stick and multiply.

CAVEAT: cranberry juice can interfere with some drugs. Consult your doc before proceeding.

What are cranberry PACs?

According to the Cranberry Institute: Proanthocyanidins (PACs) are in the flavanol family – a class of polyphenols. The PACs found in cranberries have a different structure than those found in other fruits and vegetables which are associated with their anti-adhesion properties. Cranberry PACs help prevent the adhesion of certain harmful bacteria, including E. coli associated with urinary tract infections, onto cell walls.

Cranberries can boost the nutrition of baked goods.

Toss a few fresh berries into your cake, muffin, or cookie batter before baking, or a handful of dried cranberries for a chewy texture, and bammo! a punch of tasty nutrition!

Fresh or frozen cranberries make a fabulous smoothie.

cranberry smoothie in glass

You can either add a few cranberries to your favorite smoothie for an additional antioxidant pop – or – simply use the cranberries as the main star in your smoothie.

They are easy to make and will make you feel a bit smug as you fill yer body with nature’s candy!

Difference between fresh and frozen cranberries.

One is cooooold and hard; the other is not.

Ugh, don’t you hate when I joke with ya?!

Actually, there isn’t much difference nutritionally (frozen most likely retains more nutrients), but frozen cranberries are more readily available year round.

Are cranberries keto?

Cranberries are a keto friendly fruit!

They are high in fiber and low in carbs, so theay can be added to your keto diet with ease.

Just remember, the other fruit added to the smoothie may not be keto (oranges are not).

If you’re following the keto diet, adapt the recipe for your needs.

Cranberry nutrition facts:

Cranberries are high in fiber, low in calories and sugar.

They are rich in vitamin C, K and E.

They are also a rich source of antioxidants, and according to WebMD, they outrank nearly every fruit and veggie (WOW!)

Cranberry benefits:

Oh, man – I could jibber-jabber about this all day long (but I KNOW you want to get to that smoothie recipe).

While helpful for prevention and healing of UTIs, compounds in cranberries are also thought to be helpful in digestive issues, aiding in healing ulcers, possible prevention of stomach cancer, and boosting heart health.

These powerhouses are better than most pills, yo!

Cranberries are considered a super food and are super duper good for you!

Time to make a grocery run!

Time for the yum – here the recipe (scroll to the bottom of the post for printable recipe)!

Cranberry Smoothie Recipe (with or without yogurt added)

cranberry smoothie in glass

This recipe is adaptable to your tastes and dietary needs.

Ingredients:

2 cups frozen cranberries

1 cup peeled orange quarters or 4 Cuties

1/4 – 1/2 cup of water

Raw honey to taste

Optional: 1/4 cup plain Greek yogurt

Directions:

Peel oranges/Cuties and place in blender.

Add frozen cranberries.

Add water and sweetener.

Optional: add yogurt.

Blend.

Taste and adjust sweeter if needed.

Pour into glass and enjoy!

Notes:

~ There is no need for ice. The frozen berries are tasty frozen substitutes!

~ You can substitute maple syrup for the honey.

~ Add a tsp of homemade vanilla for extra depth of flavor.

~ If you need to add a liquid, you can simply add a splash of cold water, a bit of unsweetened cranberry juice or the milk product of your choosing.

~ You can freeze smoothie into cubes and then add to other smoothies as desired for a splash of color and added nutrition.

top view of cranberry smoothie in glassNommy!

Easy Cranberry Smoothie

Easy Cranberry Smoothie

Yield: 1 smoothie
Prep Time: 5 minutes
Cook Time: 2 minutes
Total Time: 7 minutes

An easy cranberry smoothie packed with powerful antioxidants!

Ingredients

  • 2 cups frozen cranberries
  • 1 cup peeled orange quarters or 4 Cuties
  • 1/4 - 1/2 cup of water
  • Raw honey to taste
  • Optional: 1/4 cup plain Greek yogurt

Instructions

Peel oranges/Cuties and place in blender.

Add frozen cranberries.

Add water and sweetener.

Blend.

Taste and adjust sweeter if needed.

Pour into glass and enjoy!

Notes

~ There is no need for ice. The frozen berries are tasty frozen substitutes!

~ You can substitute maple syrup for the honey.

~ Add a tsp of homemade vanilla for extra depth of flavor.

~ If you need to add a liquid, you can simply add a splash of cold water, a bit of unsweetened cranberry juice or the milk product of your choosing.

~ You can freeze smoothie into cubes and then add to other smoothies as desired for a splash of color and added nutrition.

Nutrition Information:
Yield: 16 ounces Serving Size: 1
Amount Per Serving: Calories: 215 Total Fat: 1g Saturated Fat: 0g Trans Fat: 0g Unsaturated Fat: 0g Cholesterol: 0mg Sodium: 8mg Carbohydrates: 55g Net Carbohydrates: 0g Fiber: 9g Sugar: 39g Sugar Alcohols: 0g Protein: 3g
Nutrition information isn’t always accurate.
Not a fan of cranberries? Try one of these smoothies instead:

The Best Strawberry Smoothie Recipe

Strawberry Smoothie with red straw

Berry Smoothie

Berry Smoothie in glass

No Sugar Added Blueberry Strawberry Smoothie

Strawberry Blueberry Smoothie with a red straw

Smooth Summer Smoothie

green smoothie in a glass

 

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