American · sauce

Sugar-Free Cranberry Sauce with Monk Fruit

Sugar-Free Cranberry Sauce with Monk Fruit — from Wholesome Yum's cooking video Watch how it’s made · 8:02

Video by Wholesome Yum on YouTube · Open on YouTube

20 minMakes 8 × 1/4 cup20 kcal a portion
  • Low carb (3.6 g net carbs) but not keto: 2% of the energy is from fat, and keto meals get about 60% or more
  • Vegan
  • Gluten-free ingredients
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Whole cranberries sweetened with a monk fruit and allulose blend instead of sugar: a 1/4 cup serve has about 3.5 g net carbs, no added sugar and about 20 kcal.

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Ingredients 5

Method

Tap a time to watch that step in the video.

  1. Finely zest an orange, taking only the orange skin and not the bitter white pith. You need about 1 tsp. 2:27
  2. Put the cranberries and water in a saucepan with plenty of room for boiling. 3:27
  3. Add the powdered monk fruit-allulose sweetener and the orange zest, and stir so the berries are evenly coated. 3:47
  4. Bring to a gentle boil, then lower the heat and simmer for 10–15 minutes, stirring now and then, until the berries pop and it thickens. It will still look a little thin; it sets more as it cools. 4:25
  5. Take off the heat and stir in the vanilla (a pinch of cinnamon, nutmeg or allspice is a nice extra). 5:23
  6. Serve warm from the pan, or spoon into a bowl and let it cool. 5:50

Tip. Serves are our estimate (about 2 cups). Avoid a wooden spoon, which stains. Keeps 1–2 weeks in the fridge or 3 months frozen. Any other sweetener must be powdered to dissolve.

The method is a summary in our words — the video shows every step.

One portion (1/4 cup) gives you 1 of 8

Energy20 kcal90 kJ
Protein0.2 g0% of a day
Fibre1.6 g6% of a day
Carbohydrate5.2 g3.6 g net · 1.9 g sugars2% of a day
Fat0.1 g0 g saturated0% of a day
Sodium0 mg0% of a day

Where the energy comes from one serve

  • Net carbs 89%
  • Protein 5%
  • Fat 6%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

No vitamin or mineral reaches 10% of a day in one serve.

Show the other 15
Vitamin C7%

6.3 mg a serve, mostly from fresh cranberries (95%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin E4%

0.6 mg a serve, mostly from fresh cranberries (100%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K2%

2.1 µg a serve, mostly from fresh cranberries (100%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B62%

0 mg a serve, mostly from fresh cranberries (98%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Potassium1%

30 mg a serve, mostly from fresh cranberries (98%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron1%

0.1 mg a serve, mostly from fresh cranberries (98%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium1%

2.6 mg a serve, mostly from fresh cranberries (97%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Omega-31%

0 g a serve, mostly from fresh cranberries (100%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Calcium0%

3.8 mg a serve, mostly from fresh cranberries (90%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Zinc0%

0 mg a serve, mostly from fresh cranberries (98%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin A0%

1.3 µg a serve, mostly from fresh cranberries (99%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Folate0%

0.5 µg a serve, mostly from fresh cranberries (93%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium0%

0 µg a serve, mostly from fresh cranberries (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Wholesome Yum; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.