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After you have weight loss surgery, some things will (hopefully) never cross your lips again, especially some of the more popular fall holiday fare. While you are sure to have a few cravings for those old favorites you used to love, now is the time to find new ways to enjoy these flavors without the empty calories and excess sugar.

Pumpkin Mousse, Pumpkin Pie …Oh My!

When you think about the flavors of fall, pumpkin is probably one of the first to cross your mind. The delicious taste of rich pumpkin mousse or a freshly baked pumpkin pie can be almost more temptation than a body can handle, but with a little fore planning, you can beat this craving with some Bariatric approved pumpkin recipes.

Bariatric Pumpkin Pie Recipe

Four ounces of light or fat free cream cheese, softened
One tbsp. skim milk
Three packets of Splenda sugar free sweetener
One 1/2 cups of Cool Whip Lite
One 9” graham cracker pie crust
One cup skim milk, cold
One 16 oz. can of pumpkin
Two pkgs. of sugar free vanilla instant pudding in the four serving size
One tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 tsp. ground cloves

In a large bowl, add the cream cheese, 1 tablespoon of milk and the three packets of Splenda, whisking until smooth. Stir in the whipped topping and spread across the bottom of the graham cracker crust.

Next, pour one cup of milk into a large mixing bowl and add pumpkin, spices and pudding mix, beating with the wire whisk until blended well. Your mixture should be thick, allowing you to spread it over the cream cheese layer.

Refrigerate the pie for at least four hours or until the pumpkin pie is fully set. Garnish with additional whipped topping. Without the topping, one slice of pie is only 218 calories, eight grams of fat and five grams of protein.

Makes 8 servings

Bariatric Approved Pumpkin Mousse Recipe

One pkg. instant sugar free vanilla pudding in the six serving size
Three cups skim milk
½ cup solid packed canned pumpkin
One tsp. pumpkin pie spice
½ cup Cool Whip Lite
One cup plain yogurt
One tsp. vanilla extract

In a large bowl, add pudding mix and skim milk, beating for approximately two minutes before folding in the rest of the ingredients above. Spoon into cups or stemmed glasses and garnish with a
sprinkle of cinnamon and a dollop of Cool Whip Lite. Each cup holds only 106 calories, one gram of fat and seven grams of protein.

Makes six servings.

You can make these recipes anytime you crave pumpkin, but when the fall holidays roll around, be sure to have some on hand to curb your yen for the foods that will keep you from reaching your goal weight.

I’m not going to lie. Homemade breads are one of the things I miss the most after having weight loss surgery and I will probably always long for those fresh baked fares, but the pain is not worth one moment of pleasure or losing sight of those weight loss goals.

As the fall holiday season fast approaches, I remember how delightful homemade zucchini bread can be, especially when it was just removed from the oven and is still warm. Yum! I love the way homemade zucchini bread makes the house smell like fall.

Zucchini Bread Recipes after Weight Loss Surgery

If you are like me, you are probably thrilled right now because you thought you would never be able to enjoy zucchini bread again. Best of all, these Bariatric zucchini recipes taste so great, I doubt you will have any trouble getting your family to fall in love with these great homemade baked goods too. Below you will find two Bariatric doctor approved zucchini bread recipes that won’t sabotage your weight loss goals.

Bariatric Approved Moist Zucchini Bread Recipe

½ cup vegetable oil
½ cup vanilla yogurt, no added sugar
Two cups Splenda
¾ cup egg substitute
Two cups raw shredded zucchini
Two cups whole wheat pastry flour
One teaspoon baking soda
One teaspoon salt
½ teaspoon baking powder
Three teaspoons cinnamon
Three teaspoons vanilla
Dash of nutmeg

In a large bowl, blend together the oil, yogurt and Splenda. Add the zucchini and egg substitute and blend. Sift the dry ingredients together and add to the yogurt mixture.

Add the vanilla and stir in nuts and/or raisins. Pour into two loaf pans that have been coated with
non-stick cooking spray and bake at 300ºFahrenheit for approximately 45 to 60 minutes.

This recipe yields approximately 16 servings, each portion containing 125 calories, four grams of protein and seven grams of fat.

 

Bariatric Approved Whole Wheat Zucchini Bread Recipe

One and 1/2 cup whole wheat flour
One tsp. baking soda
1/2 tsp. salt
1/2 tsp. cinnamon and allspice, ground
1/2 cup apple sauce, unsweetened
1/4 cup pineapple juice concentrate, unsweetened
One large egg and two egg whites
Three tbsp. peach spreadable fruit
Two tsp. vanilla extract
One and 1/2 cup zucchini, shredded
Six packets of sugar substitute

Preheat your oven to 350°Fahrenheit and spray a nine by five loaf pan with non-stick vegetable cooking spray; set aside.

In a large bowl, combine all of the dry ingredients along with the egg, egg whites, fruit spread and
vanilla. Next, pour the remaining liquid ingredients into the large bowl and stir just until blended.

Add the shredded zucchini and pour the batter into the prepared loaf pan. Bake the zucchini bread for approximately 45 to 55 minutes, or until a toothpick inserted into the center comes out clean.

Cool the zucchini bread on a wire rack for about ten minutes before removing from the pan to cool
completely. This recipe makes one dozen servings of whole wheat zucchini bread, each portion containing only 80 calories, three grams of protein and one gram of fat.

Before having Bariatric surgery, the beginning of October might have marked the onset of your fall baking season. Now is likely the time when those cookbooks are unearthed and you began to budget for longer grocery lists to bake and create all of your favorite fall dishes.

Enjoy this Pumpkin Roll Recipe without Remorse!

In some homes, certain dishes and baked goods are not only a family favorite, but a time honored family tradition. One recipe that is often considered traditional this time of year is the Pumpkin Roll. While there are a lot worse things you could be eating, the bread-like consistency could leave you feeling ill or suffering from ‘Dumping Syndrome’ due to the sugar content.

Don’t worry because, with the recipe below, you will be able to share a traditional pumpkin roll with family after Bariatric surgery. This recipe is fairly simple to make and offers very little remorse, and tastes so good you just might talk everyone into a newer, more healthy holiday tradition.

Bariatric Approved Pumpkin Roll Recipe

One cup almond meal
One tsp baking powder
Two tsp cinnamon
One tsp ginger
½ tsp nutmeg
½ tsp allspice
¼ tsp salt
One ½ tsp unflavored gelatin powder
¾ cup Splenda
One cup canned pumpkin
Four eggs
¼ cup canola oil
½ cup water
One eight oz pkg light cream cheese, softened
One tsp vanilla
¼ cup sugar-free maple syrup
Preheat your oven to 375° Fahrenheit and prepare your jelly roll pan with nonstick
spray. Next, line the pan with parchment and spray the top of the paper.

In a large mixing bowl, add all of the dry ingredients and mix them up well. Add pumpkin, oil, eggs and water before beating for three minutes before pouring into the prepared jelly roll pan.

Turn the oven temperature down to 350° Fahrenheit and bake for approximately
15 to 18 minutes, or until a toothpick inserted into its center comes out clean. Be very careful not to over-bake.

Remove from oven and allow the roll to cool in the pan for about five minutes before covering it with a clean dish towel and flipping it upside down, carefully peeling away the parchment paper.

Next, gently roll the cake up inside the dish towel, beginning with a long side. This will create a cake roll that is long and thin. Allow to cool for 10 to 15 minutes.

Finally, blend the cream cheese, vanilla, and syrup together in another mixing bowl. Unroll the cake carefully, flattening it without too much force.

Spread the cream cheese filling mixture onto the cake and very gently roll it back up. Allow the pumpkin roll to cool completely inside the refrigerator until time to serve.

This Bariatric recipe should provide about 15 slices or servings. Each serving contains approximately 130 calories, four grams of protein and ten grams of fat.

Bariatric Smoothies are Great for Post Op Diets

For the first few weeks after surgery, it is vitally important to follow your post op instructions, beginning with the approved liquids. Your doctor has stressed the importance of a diet extremely rich in protein which is a necessity for Bariatric patients. There are many protein shakes and drinks as well as hot cereals and soups but eventually, your body may become bored with these choices, leaving you to look for new ways to add protein to your heavily restricted diet.

One way to curb the cravings is by drinking Bariatric smoothies, which is simply smoothies approved by your doctor or nutritionist. Another great benefit of these smoothies is the reduced cost associated with making your own drinks rather than purchasing those which are already made. You already know what your body needs so all you need is a really good formula to create a plethora of variations your taste buds will love.

what to add to bariatric shake

Discover Whey Protein Powder

You will need to familiarize yourself with whey protein powder if you have not already. By adding whey protein powder to this Bariatric smoothie formula, your protein intake will be more than satisfactory. Here are the instructions needed for a healthy variety and adequate protein intake. By choosing one item from each category, you can make the perfect Bariatric smoothie every time.

Your kitchen should be equipped with a blender, food processor, Ninja or other small appliance to make the Bariatric smoothie. Using the formula below, blend your chosen ingredients in the blender until smooth. It is important to remember that this recipe will yield approximately ten ounces per serving. Be sure to sip the Bariatric smoothie slowly, as you will probably only drink about half of the formula at a time. Cover any unused Bariatric smoothie leftovers and store it in the refrigerator, opting to drink or toss the rest within the next twenty-four hours.

 

Categories for the Best Bariatric Smoothie Recipe

Whey Protein Powder: 

Add one serving of your protein powder, using the measuring scoop usually provided by the manufacturer.

 

Your Favorite Fruit:

Choose one-half cup of any fruit you like, whether it is fresh, sugar-free frozen, or canned fruit that has been packaged in its own juice. Avoid fruit packed in High Fructose Corn Syrup.  Note that frozen fruit delivers the best Bariatric smoothie while fresh or canned fruit will require a little ice.

 

Your Protein Base:

Choose an eight ounce glass of skim milk or soy milk. Next, add one of these products from the following list for your protein base: one-third cup of skim milk powder, six ounces of sugar free and fat free yogurt, one-half cup of ricotta or cottage cheese, one-third cup of silken tofu, or two tablespoons of smooth nut butter.

 

Adding Spice:

You can add one-eighth of a teaspoon of any spice, or combination of spices, to your Bariatric smoothie to heighten the flavor.

 

Need Sweetener?

If you don’t, that’s great. If a sweeter taste is required, opt for Nutrasweet or Splenda.

 

A Dose of Fiber:

Constipation can be an issue to Bariatric patients. Opt for one or two teaspoons of Benefiber or other fiber supplement to your shake for even more health benefits.

 

There are no special instructions and you won’t have to make a new grocery list every time you want to make some smoothies. Your palate will enjoy the endless combinations as you get creative in the kitchen, embracing your new diet and healthy lifestyle.

 

Cornbread is one of many traditional Southern foods that are a staple for numerous homes across the U.S.  After Bariatric surgery, it is likely that you will still be able to enjoy this delectable bread on occasion, but in much smaller portions.

Cornbread after Bariatric Surgery

Bariatric Cornbread Recipe

As a rule, northerners prefer a sweet cornbread that contains a significant amount of sugar, while southerners prefer cornbread that is not sweet to the taste. After weight loss surgery, it is important to develop the tastes of a southerner, adhering to a cornbread recipe that won’t break all the rules. You shouldn’t make cornbread part of your daily, or even weekly, diet but don’t deny yourself  this comfort food when you’ve really got a hankering.

 

If you have undergone weight loss surgery, the best option is to seek out cornbread recipes that call for low sugar, low carb, non-traditional ingredients.  While you are supposed to avoid, or strongly limit, your carb intake after weight loss surgery, cornbread contains both dietary fibers and nutrients that can actually be quite healthy for you.

 

This Bariatric Recipe is High in Fiber

The basic ingredient of cornbread is corn meal, a healthy whole grain containing bran. Corn meal is also the germ and endosperm of the fruited grain, including all of the nutrients they contain. This whole grain food item helps by providing much needed fiber to the body

 

Whole-grain foods help the body by regulating bowel movements, absorbing excess cholesterol, and lowering blood sugars in the digestive system. The average slice of cornbread contains nearly two grams of fiber, which the body does not digest. However, fiber effectively passes through the digestive system, providing a feeling of ‘fullness’ without the calories.

 

Bariatric Cornbread is Full of Nutrients

There are quite a lot of nutrients in cornbread, including iron, calcium, folates, magnesium, potassium, phosphorus, folic acid, and vitamins A, B 6 and B 12. Bariatric patients should be leery of prepared cornbread mixes, as these are known to contain excess sodium, animal fats and sugars.

 

The best way to make sure your corn bread is low carb, low sugar and low salt is by making it from scratch. If you would rather purchase prepared cornbread mixes, read package labels carefully. There are several new brands available on the market using Splenda, Stevia and other artificial sugars.

 

Bariatric Recipe: Making Healthy Southern Cornbread

You can make authentic southern style cornbread that is healthy and tastes great, using a cast iron skillet that has been heated in the oven. Pouring your cornbread mixture into a steaming hot pan will help brown the edges of your homemade bread. Another vitally important tip is to make the cornbread mixture using buttermilk… like a true southerner.

 

Ingredients:

One Cup of Whole Wheat Flour

One Cup of Corn Meal

1/4 Cup of Raw Sugar

Six Individual Stevia Packets (or 1/4 cup)

3 1/2 Teaspoons of Baking Powder

1 Teaspoon of Salt

4 Tablespoons of Dry Buttermilk

1/3 Cup of Unsweetened Applesauce

One Large Egg

One Cup of Water

 

Instructions:

Preheat oven to 400 degrees.

Spray pan with cooking spray.

In a mixing bowl, combine all of the dry ingredients in a bowl. Add the egg, applesauce and water, stirring until well combined.

Pour into the prepared pan and bake for approximately 20 minutes, or until a toothpick inserted in the center comes out clean.

 

Nutrition Facts:

This cornbread recipe is only 138.7 calories per serving, offering only 1.4 grams of fat, 2.7 grams of dietary fiber, one gram of sugar and 4.6 grams of protein.

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New Year’s Eve was always rather special as I was growing up, a time when my mamma, my older sisters, and their husbands took time to sit around the table, playing board games and dominoes. Sometimes, the children were included in the festivities. Other times, we played with our new Christmas toys around my dad’s feet in the next room.

 

I have never seen another family have so much fun playing Clue and Monopoly, their loud chatter and raucous laughter carrying across the house when Scarlet was caught in the library with a candlestick. Listening to my mother laughing and carrying on with my sisters was as much entertainment as being allowed to stay up past my bedtime.

 

The time would always pass by quickly, and as the clock struck midnight, my dad (who was far too serious for board games) would grab his .22 rifle and head for the front porch, intent on shooting a few celebratory rounds into the air. He wasn’t the only one; it was fun to listen as the neighbors fired their guns off too.

 

Yes, we lived in the country where shooting firearms is quite normal, and yes, I am a southern girl – I love comfort food! On New Year’s Day, we always dined on the traditional choices: pork, black-eyed peas, cabbage, and corn bread. Mom had schooled us on the right foods to eat on New Year’s, but we weren’t really all that superstitious or worried about good luck… we just love good ole down home country cooking.

 

New Year’s Eve was always a good time for mamma to bring out her green Betty Crocker crock pot (everything was green or yellow back then). Black-eyed peas and ham would slow cook in the crock pot so mom could escape the kitchen and have some fun, making memories before everyone had to return home from the holidays.

 

If you are looking for an easy Bariatric recipe that won’t keep you chained to the stove, this recipe is sure to make you smile from ear to ear. Throw these Black-Eyed Peas and Ham in the slow cooker, and have some fun with your relatives before they bid you farewell, as they return to work, school and other obligations.

bariatric-recipe

Slow Cooker Black-Eyed Peas with Ham

One Pound of Dry Black-Eyed Peas

Eight Ounces of Diced Ham

Four Cups of Chicken Broth

Two Cups of Water

One Tablespoon of Cajun Seasoning

Salt and Pepper, to Taste

 

You do not have to soak the black-eyed peas for this recipe. Instead, just give them a good rinsing and throw them in the crock pot. Toss in the remaining ingredients, and cook on medium heat for eight to ten hours, while you escape the kitchen and spend some time with the family.

Return to the kitchen occasionally, only to peek in the crock pot and brag on how hard you’re working to prepare a healthy meal that is sure to bring good luck in the New Year. Serve this delicious meal with a low calorie, high protein corn bread recipe.

After having weight loss surgery, it is likely that your pantry has changed quite a bit.  While your family isn’t on a Bariatric diet, you have been learning how to make healthier choices for everyone in the home. In your effort to make exceptionally healthy and delicious fare while following a semi-strict doctor approved diet, your idea of pantry staples have likely changed quite a bit.

Below you will find some of the more popular options among those who are now cooking weight loss appropriate meals. Many of these choices are often required when searching for great Bariatric recipes online. Because of the holiday season, you will need the following items as you begin baking and preparing your holiday fare.

Bariatric cooking

 

Splenda

Splenda is a sucralose based artificial sweetener that is often used by Bariatric patients for a wide variety of purposes. If you are sweetening your tea and coffee, or baking a scrumptious cake, this sweetener is a great zero-calorie option.

Unflavored Whey Protein Powderbariatric surgeon list

Unflavored whey protein powder is often used in recipes to give the food you eat a burst of extra protein, and has fast absorbing properties to help your body as it builds and maintains lean muscle. While most products say ‘unflavored’, you can expect a very mild flavor that can easily be masked by other flavors in the recipes you create.  Optimized for cooking, BiPro USA won’t create pesky clumps in your dishes. Except for baked goods, the Whey should be added last, as it can affect the consistency and texture of what you are cooking.

Protein Shake Mix

Keeping protein shake mixes in your pantry is a great idea after weight loss surgery, allowing you to make both shakes and smoothies. Not only can you make great tasting drinks, but many muffin, pudding, pancake and cake recipes online call for protein shake mix – even fudge!

Atkins Baking Mix

If you haven’t heard of Atkins Baking Mix, you will be surprised at how great this product is to have in your pantry, providing a low carb mixture of soy based flour, baking powder, and other ingredients commonly needed for baking. With some fat and a leavening agent, you can make all your favorites: biscuits, pancakes and even muffins. When used in most recipes, Atkins Baking Mix offers about twenty grams of protein per

Carbquik Baking Mix

Carbquik Baking Mix is another great pantry staple for Bariatric patients, another healthy low carb version of Bisquik. While it does not contain very much protein, this carbalose flour has a lot of fiber and carb variations to offer your recipes. There is a slight taste but most recipes will quickly camouflage the flavor.

Decaffeinated Instant Espresso

Decaffeinated instant espresso is a great tasting alternative to decaffeinated coffee, and several Bariatric recipes can be found online. If you find yourself getting tired of drinkin the same old stuff day in and day out, this is a great way to impress your palate

Textured Vegetable Protein (TVP)

Textured vegetable protein can be used in recipes to boost the amount of protein per serving, a much needed nutrient after weight loss surgery. TVP can be used in numerous Bariatric recipes found online and in cookbooks.

Many of these items can be found in your local grocery store. If you have trouble locating them, check the health food section. If you strike out locally, you can always order these products online.

Can you think of other pantry staples for weight loss surgery patients? Please leave a Comment.

Check out some other great articles on bariatric surgery!

 

With the Thanksgiving holiday fast approaching, you may be feeling more than a little nervous about managing your new healthy diet after undergoing a Gastric Bypass surgery. You’ve worked so hard to maintain a healthy weight loss and the last thing you need is a setback.
After having weight loss surgery, you understand the necessity to approach the holidays and other celebrations that are centered around food differently than before. Changing the focus of Thanksgiving and other holidays is not as hard as it sounds. Instead of spending the holiday in a kitchen or at a table, you should stay mobile, taking this time to make family and friends the primary focus.

Thanksgiving
Whether this is your first or fifth Thanksgiving after weight loss surgery, don’t stress too much about what you can and cannot eat. Remember to control your portions and eat very slowly, stopping before you are completely full. Avoid drinking your calories and stay away from alcoholic beverages. Below, you will find a list of traditional holiday fare with nutritional tips for those who have had Bariatric surgery.

Bariatric Surgery and the Holidays

  • Oven Roasted Turkey: Most often, the dark meat is more moist and easy to swallow than the white meat portions. If you use the giblet gravy sparingly, it should be okay to enjoy either the white or dark meat without concern. If your doctor has you eating only soft foods, you can still enjoy turkey and gravy after pureeing it in the food processor.
  • Baked Ham: While baked ham contains protein, this meat also has high levels of sodium and sugar – thanks to traditional ham glazes made primarily of brown sugar. Additionally, be sure to cut your ham into very small bite-size pieces or puree, depending on doctor’s orders. If you are the cook, check out our great Sugar Free Ham Glaze.
  • Mashed Potatoes: While mashed potatoes are on your list of high calorie high carb foods to avoid, offering very little protein, you can have a small serving. Use good self-control and enjoy a bite or two, especially if you are still on the soft food phase after weight loss surgery. For added nutrition, add a small amount of unflavored protein powder.
  • Green Beans: You need to consume protein rich foods first, but a serving of green beans are a nutritious addition to your holiday meal. Regarding cooking methods, steamed is better than fried with bacon or green beans prepared in a casserole but a small serving should be fine. You can also puree them for a soft food diet.
  • Sweet Potatoes: If your holiday table includes candied yams with marshmallows on top, avoid this traditional dish. Those high levels of sugar could lead to dumping syndrome. If it’s just not Thanksgiving without sweet potatoes, bake one in the microwave until it’s soft and enjoy a few bites.
  • Corn: Because you have a limited amount of room in your stomach after Bariatric surgery, you may want to skip this starchy food as it offers very little in nutrition. However, it’s okay if you decide to have a spoon or two.
  • Pasta and Fruit Salads: You are far better off to say no to this high carb holiday offering, even if the salad was prepared with low fat dressing, as many brands have significant amounts of sugar in their ingredients. Fruit salads, high in both natural and processed sugars due to fruit, whipped topping and marshmallows, should be avoided.
  • Dinner Rolls: To maintain your healthy diet after weight loss surgery, it’s best to avoid breads all together due to their high carb low protein offerings. After gastric bypass surgery, it can be very difficult to swallow bread and an episode could ruin the rest of your holiday meal.
  • Cranberry Sauce: While it may seem healthy, cranberry sauce is actually quite high in sugar content. Prepare your own sauce using Splenda or a similar sweetener option.
  • Pumpkin Pie: This is another holiday offering that seems like a healthy option, but pumpkin pie is high in sugar and carbs. After the main course, you probably won’t miss the dessert table that much anyway. If you are craving something else, consider sugar free desserts flavored with pumpkin spice.

You don’t have to give up all your favorite holiday recipes just because you have had weight loss surgery. You can easily put a healthy twist on many of the traditional fares by opting for low fat and low sugar versions of the ingredients instead.

Your Green Bean Casserole recipe can easily be adjusted to fit your new bariatric diet and healthy lifestyle. Additionally, this recipe can be made in one hour so you aren’t spending all your time in the kitchen.

Bariatric RecipeIngredients:

Two teaspoons of Olive Oil

One thinly Sliced Onion

1/4 cup of finely Chopped Onion

One pound of Fresh Green Beans, snapped and ready to cook

One Clove of Garlic, minced or finely chopped

One and 1/2 cups of Sliced Cremini Mushrooms

One teaspoon of Corn Starch

¼ cup of cold Water

One and ½ teaspoon of Dried Thyme

One and 1/2 cups Non-fat Milk

1/3 cup of fresh Whole Grain Bread Crumbs

Using a large skillet over medium-low heat, heat the oil on low and add sliced onions, stirring frequently. When onions are a golden color, transfer them to a plate and set aside.

In another pan, steam or boil the green beans for five minutes before plunging into a bowl of cold water to preserve the bright green hue. Drain and set the green beans aside.

Cook the minced or chopped onion for two or three minutes. Add the mushrooms and stir. Allow these to cook for approximately five more minutes. In a bowl, combine the corn starch and cold water and stir until dissolved. Add the vegetables and season with thyme.

Slowly stir in the non-fat milk and increase the temperature to medium, stirring constantly as the sauce begins to thicken. Add salt and ground black pepper to season. Spread the green beans in a casserole dish and pour the mushroom sauce over them. Top the casserole with onions and whole wheat bread crumbs.

Bariatric Recipe: Cranberry Sauce

Jellied cranberry sauce is a Thanksgiving favorite that you probably love, but this high calorie holiday offering isn’t on the list of approved foods. However, you can enjoy a reduced sugar Cranberry Sauce with the recipe below. The great taste will have your taste buds smiling in no time.

Ingredients:Bariatric Recipe Cranberry Sauce

One cup of Water

One twelve ounce package of Fresh Cranberries

One cup of granulated Splenda or similar Sugar Substitute

One Cinnamon Stick

Two tablespoons of Fresh Grated Orange Zest

First, pour the cranberries into a strainer; rinse and strain. Bring the cup of water to a boil using a medium size saucepan. Add the cranberries and remaining ingredients and bring to a boil again before reducing heat to simmer, approximately eight to ten minutes or until the cranberries have burst open.

Remove the saucepan from heat and retrieve the cinnamon stick, allowing the sauce to cool completely in the refrigerator. This delectable and healthy cranberry sauce will thicken as the temperature drops. You may also serve this sauce warm, if desired.