A tart, ruby-red drink made from whole cranberries, naturally rich in antioxidants and organic acids. Known for its role in urinary tract health, this juice also supports immune defense and cardiovascular function when consumed in its pure, unsweetened form.
Preparation Time
- Prep time: 5 minutes
- Cook time: 15 minutes (to soften cranberries)
- Cooling and straining time: 10 minutes
- Total time: 30 minutes
- Servings: 3 (about 600 ml total)
Ingredients
- 2 cups fresh or frozen whole cranberries
- 3 cups filtered water
- Optional: juice of 1/2 lemon
- Optional: 1 small piece of fresh ginger (for warmth)
- Optional (if needed): 1–2 teaspoons raw honey or stevia (only if tartness is too strong)
Instructions
- In a saucepan, combine cranberries and water. Bring to a gentle boil.
- Simmer uncovered for 10–15 minutes, until the cranberries burst and soften.
- Remove from heat. Let cool slightly.
- Pour into a blender and blend until smooth (optional).
- Strain through a nut milk bag or fine mesh sieve to separate juice from pulp.
- Stir in lemon juice (if using) and serve chilled.
Estimated Nutritional Value (Per 200 ml glass, unsweetened)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~45 kcal |
| Carbohydrates | ~12 g |
| Natural sugars | ~4 g |
| Fiber (if unstrained) | ~3 g |
| Vitamin C | ~15% DV |
| Manganese | ~20% DV |
| Polyphenols | High (proanthocyanidins, quercetin) |
Health Benefits
1. Urinary tract health
Cranberries contain A-type proanthocyanidins, which prevent E. coli from adhering to the bladder wall—reducing the risk of urinary tract infections.
Reference: Howell AB et al. (2005). Cranberry proanthocyanidins inhibit adherence of P-fimbriated E. coli. The Journal of Urology.
2. Antioxidant and anti-inflammatory effects
Cranberries are rich in flavonoids and phenolic acids that reduce inflammation, LDL oxidation, and oxidative stress.
Study: Blumberg JB et al. (2013). Cranberries and cardiovascular health. Advances in Nutrition.
3. Oral and gut microbiome support
Compounds in cranberries also inhibit harmful oral bacteria and may promote a healthier gut microbiota profile.
Source: Yamanaka A et al. (2007). Cranberry inhibits adherence of Streptococcus mutans. Caries Research.
Tips for Best Results
- Use fresh or frozen whole cranberries—not dried or sweetened versions.
- Do not boil too long—gentle simmering preserves more antioxidants.
- Blend and strain if smoother texture is preferred, or leave unstrained for more fiber.
- Add lemon or ginger to balance tartness naturally.
- Avoid commercial cranberry cocktails, which often contain added sugars and little real fruit.
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