• Jaclyn Casiero

A Healthier Alternative Recipe to Cranberry Sauce That Wont Send your Blood Sugar crashing.

Thanksgiving is around the corner for our American friends and families. Are you still looking for Thanksgiving cranberry sauce ideas? Don’t panic. Instead, use this simple Beet Apple Cinnamon Sauce recipe to give your Thanksgiving dinner the special touch you're looking for. This sauce uses seasonal ingredients you may already have on-hand and is a healthier version to the traditional sugar laden cranberry sauce that you would traditionally buy or make at home.

Did you know? 400 million pounds of cranberries are consumed by Americans each year. Twenty percent of that is during the week of Thanksgiving. That's 80 million pounds!

My Beet Apple Cinnamon Sauce is not only #delish but it is a diabetic dream, since it's made with low-medium glycemic foods, such as beets and apples and won’t send your blood sugar crashing after consuming it.

Tender herbed turkey with Sweet Potato mash, blanched kale, topped with Beet Apple and Cinnamon Sauce.

Glycemic Index Basics

So, lets briefly talk glycemic index. The glycemic index (GI) tells you how quickly foods containing carbohydrates affect your blood sugar level when eaten by themselves. According to the Canadian Diabetes Association (CDA), GI scores are rated as:

Low: 55 or below

Moderate: 56 to 69

High: 70 and above

The lower the GI score, the slower blood sugar will rise, which can help the body better manage post-meal changes. Most whole fruits have a low to moderate GI. Many fruits are also packed with vitamins A and C, as well as fibre.

Apples GI Score: 38 (Low)

Apples are a favourite fruit in any household. Who doesn't love apples! In addition to the sensation of the first crunch, the sweet-tart flavour and the numerous ways you can eat an apple. Apples help balance blood sugar levels, provide 20% of your daily fibre needs and B O N U S Apples help feed your healthly gut bacteria.

Beets GI Score: 64 (Medium)

Although beets score a medium Glycemic Index value, there are other considerations you need to take into account before excluding these nutritious vegetables from your daily diet. Beets are a root vegetable and are high in nutrients and contain phytochemicals. Beets are found to have nutritional values that are beneficial in high levels of folate, manganese, and of course you can find Vitamin C in your beets. Just a half cup of cooked beets provides 17 percent of your daily value for folate, 14 percent of your daily value for manganese and 8 percent of Vitamin C. Additionally, beets are rich in nitrates, which help relax and open blood vessels for the transport of nutrient and oxygen-rich blood. That means better circulation, and possibly lower blood pressure. #hearthealth

The sweet earthiness of beets and apples contributes to a surprising number of meal ideas, thus this Beet Apple Cinnamon Sauce. Try them roasted or simmered, in both cases they caramelize well together and concentrates their natural flavors. Sliced or diced, the roasted beets and apples also make a fine vegetable side dish or a colorful accent in a salad.

In health and happiness,


Beet Apple Cinnamon Sauce

2 beets chopped into small cubes

2 apples chopped into small cubes (I used one cortland and 1 honey-crisp)

1 tbsp cinnamon

1/4 cup water (gauge for thickness)

Peel, core and chop apples and beets into smaller cubes.

Put all the ingredients into a pot, and 1/4 cup of water (may need to add more).

Add cinnamon and stir all ingredients together.

Cook ingredients on medium heat until boiling. Bring the heat down to low and let simmer.

Let cool for 10 minutes, smash with a fork for a more rustic consistency.

Give thanks.