Cranberry Shrub

A cranberry shrub served over ice, and topped off with sparkling water is the go to holiday beverage for those commited to health  and fitness goals. Cranberry ShrubIf you’re like me, you make fresh cranberry sauce once a year. If there happens to be any leftover, it’s sinful to waste. Adding it to turkey sandwiches is a plus, and this year I’m expanding my cranberry inspiration by making cranberry shrubs.

My first attempt at making a  shrub was three years ago when I made this strawberry mint shrub following the simple  template for the beverage: one part fruit, one part sugar and one part vinegar. If you have leftover cranberry sauce after Thanksgiving, you already have the first two ingredients!  All that’s necessary is the addition of vinegar (the so called star of the shrub). Now at first glance you might think this is a sugar bomb, but it  absoulutely is not! You eventually strain off the cranberry sauce. I did not send this off to a lab, but my best guess is there still is a good bit of sugar remaining in the cranberry sauce (yes, I tasted it. It was vinegary, but also had some sweetness.) This cranberry shrub has some of the cranberry flavor, without a heaping amount of sugar. It’s fat free, cholesterol free, saturated fat free. Plus, there is no alcohol, which by the way , is more calorie dense (per gram) than sugar. 


Cranberry Shrub

Cranberry Shrub is a terrific mocktail.

A cranberry shrub served over ice, and topped off with sparkling water is the go to holiday beverage for those commited to health  and fitness goals.

  • Author: Diane Boyd
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: 4 1x


  • 1 cup cranberry sauce
  • 1 cup apple cider vinegar
  • ice
  • 24 ounces sparkling water
  • one dozen fresh cranberries


Place cranberry sauce in a glass container. Pour vinegar overtop. Cover and refrigerate overnight. After at least eight hours, strain cranberry mixture by pouring into a container through a cheese cloth or paper filter. To make each serving, add ice to glass. Pour 2 ounces of cranberry shrub on top of ice. Finish with 6  ounces sparlking water.  Garnish each glass with fresh cranberries.


  • Serving Size: 8 oz.
  • Calories: 40
  • Sugar: trace
  • Sodium: trace
  • Fat: 0
  • Saturated Fat: 0
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 10 grams
  • Fiber: 0
  • Protein: 0
  • Cholesterol: 0





Chai Tea Latte Lite

Chai tea latte lite


Beverages with warm spices are comfort for me. It’s even more comforting being able to prepare them (and show others how to prepare them) with less sugar  without compromising taste!chia-tea-latte-3

Disclosure: I was asked to participate in the #UseNectar sponsored campaign as a member of the Healthy Aperture Blogger Network. I was compensated for my time.

Lifestyle matters. It’s the centerpiece of my blog and it’s relevant to this month, November, designated as National Diabetes Month. Here’s a sobering fact:

29 million Americans have diabetes and another 86 million are at risk of  developing type 2 diabetes.

THESE NUMBERS ARE ALARMING! But people at high risk for type 2 diabetes can lower their risk by more than half with these lifestyle changes:

• Healthy Eating

•Physical Activity

• Weight Loss (if necessary)

•Weight Maintenance

As a registered dietitian, I’m passionate about helping others on their journey to a healthier, happier life. I encourage my clients to focus on small, sustainable change. Today,  I have the pleasure of sharing information about Truvia® Nectar. With 50% fewer calories than sugar, Truvia® Nectar is a simple switch that adds honey sweetness wherever you use agave, sugar or honey. Blended with stevia leaf extract and honey, Truvia® Nectar may help with you with weight maintenance and/or weight loss, by improving your ability to  manage  sugar intake and reduce calories as part of a balanced diet.

Because Truvia® Nectar is twice as sweet as honey, you only need to use half as much. With 2 grams of carbohydrate per 1/2 teaspoons serving, Truvia® Nectar can be a delicious part of a balanced, carb-conscious lifestyle. Try it when you want a touch of sweetness in hot or cold beverages, on oatmeal, fresh fruit, and yogurt. I love it  in my Chai Tea Latte Lite, for a sweet n’ spicy afternoon pick-up with only 48 calories. The recipe is below.

Chai Tea Latte Lite (serves 4)

by Diane Boyd


  • 10 whole cloves
  • 10 cardamon seeds
  • 4 black peppercorns
  • 2 cinnamon sticks
  • 1 inch piece of fresh ginger, chopped
  • whole nutmeg
  • 4 cups water
  • 4 black tea bags
  • 2 cups skim milk
  • 4 teaspoons Truvia Nectar


1. Combine first 5 ingredients to a medium saucepan. Using a mallet or wooden spoon, lightly crush and bruise the spices.

2. Add 4 cups of water; bring to boil over medium-high heat.

3. Reduce heat to medium-low ; partially cover pan and simmer gently for 10 minutes. Remove from heat.

4. Add tea bags and steep for 5 minutes. Discard tea bags.

5. Strain chai tea through a sieve lined with cheese cloth or a paper coffee filter. Add Truvia® Nectar to strained tea. Stir to combine.

6. Using a frother, froth skim milk.

7. Pour hot tea into  mugs and top with frothed milk. Garnish with  fresh grated nutmeg.

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