FODMAP Friendly Thanksgiving & Christmas Recipe – Cranberry Sauce


Cranberry sauce is the easiest jam you will ever make. I promise.

Cranberries are high in pectin – well, their skins are – so that they will thicken up quite nicely without any help from you. All you need to do is add sugar to your taste and some water and you have a very basic jam that tastes great but a few adjustments can make it taste even better.


  1. Cranberries are considered low FODMAP, however, like any fruit, don’t go overboard because it is the fructose (or FODMAP) load of the entire meal that counts.
  2. Fruit juices, even those from safe fruits, should be consumed in very limited amounts. Freshly squeezed juices aren’t nearly as bad as the concentrated fruit juices you get form the supermarket, though, as they have no added sugars and are not concentrated down into a thicker, sweeter juice. Still, moderation is key.
  3. Adding dextrose (a disaccharide that is 100% glucose) can aid with co-transport of any free excess fructose of not just the jam but the entire meal – to a point. It’s always best to err on the side of caution when huge meals are eaten and you may or may not be tempted by goodies that have an unfavourable fructose-glucose ratio… like mangoes. Yum.

Cranberry Sauce

Makes 5 x 1/2 pint jars.

  • 2 x 12 oz packets of fresh cranberries
  • 1/2 cup dextrose (more or less to adjust flavour to tart or sweet)
  • Juice of 1 orange and water to make 1 cup
  • Zest of 1 orange

Place all the ingredients in a pot and bring to the boil. Reduce to a simmer for 30 minutes to let the cranberries burst – you can either leave the sauce as is or use an immersion blender (you know, the hand-held ones) to whiz it into a smooth sauce. Next, fill jars of your choice. Alternatively, you can preserve these jars to last for 6 months by following these instructions for immersion canning acidic foods, which is what I did. They make great little gifts at this time of the year. πŸ™‚

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Done! Let the jars cool properly – for at least 12 hours – before testing the seals with a magnet. If any do not pass, then either reprocess or freeze them, or refrigerate them for use within a week or two. If you are gifting them, tie a piece of rough twine around the rim with a label attached, then place them in a brown paper bag for a rustic look.

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