A Health Sugar FREE Spicy Cranberry Orange Relish

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Sugar-free, & Spicy Cranberry Orange Relish for The Holidays!

Of the total cranberries consumed in the United States in one year, 20% are consumed on this one day.

Can you guess what day that is?

You got it! Thanksgiving.  But this comes with some good news and some bad news for cranberry lovers.

Let’s start with the good news.

Cranberries, native to North America, are a nutritional powerhouse that beat out blueberries as a top antioxidant food.

In addition to being high in vitamin C, E, K, fiber, manganese and copper, they contain over two dozen phytonutrients, like resveratrol and quercetin, that provide a long list of health benefits due to their antioxidant and anti-inflammatory activity.

Their high levels of lutein, carotenoids, and zeaxanthin provide excellent support for eye health and help reduce the risk of periodontal disease.

Research shows their antibacterial and antiviral properties improve multiple aspects of immune function, lower the frequency of cold and flu symptoms, promote liver detoxification, and help to cleanse the blood.

When consumed regularly, they help prevent and fight breast, colon, prostate and lung cancer and provide protection against metabolic syndrome, insulin resistance, cardiovascular disease, gastrointestinal ulcers, and high cholesterol.

So you are probably wondering what the bad news is.

Well, most people enjoy overprocessed cranberries from a jar or can which contain a staggering amount of added sugar. Every brand I researched had corn syrup, high fructose corn syrup, or sugar as the first or second ingredient. Yes, one brand even had more cane sugar than cranberries! 

A 1?4 cup serving contained anywhere from 16g -24g of added sugar and cranberry juice was even worse with 25g-30g of added sugar per 8 oz serving.  As one of the primary causes of inflammation in the standard American diet, this amount of sugar will counteract any of the amazing health benefits cranberries can provide.

So what’s the answer?

A fresh, sugar-free recipe like my Spicy Cranberry Orange Relish.  It’s easy and delicious and preserves all the nutritional goodness cranberries have to offer without spiking blood sugar or causing an inflammatory cascade like those sugar laden, over-processed, non-food products that come from a can.

My only warning is cranberries can have a high chemical load due to the way they are grown.  Buy organic whenever possible!

Enjoy a happy and HEALTHY holiday!



  • 2 cups fresh cranberries 
  • 1 cup goji berries, soaked and drained (if blood sugar tolerates) 
  • 1/4 teaspoon cardamom 
  • 1/8 teaspoon cayenne 
  • 1-2 teaspoons fresh ginger root (about a ½ – 1 inch piece) 
  • 5 drops essential oil of orange 
  • Luo Han ¼ tsp or to taste, or 1 tablespoon erythritol 

 Or a few drops of  stevia or ? teaspoon green leaf stevia.



  1. Put all ingredients into food processor and process until almost smooth. 
  2. Adjust for desired sweetness.     


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