Cranberry Cleanse

The Cranberry Cleanse smoothie harnesses the powerful properties of unsweetened cranberries to create a refreshing blend that supports urinary tract health and overall wellness.
This tart-sweet concoction combines the natural astringency of cranberries with the balancing sweetness of apple, brightness of lemon, and warming properties of ginger for a harmonious flavor profile with functional benefits.
Unlike sugary cranberry beverages that negate many of the fruit's health properties, this smoothie maintains the integrity of cranberry's therapeutic compounds while creating a palatable and enjoyable drink.
Whether you're seeking preventative urinary tract support, a gentle detoxifying beverage, or simply a refreshing way to incorporate more cranberries into your diet, the Cranberry Cleanse offers targeted nutrition with a deliciously balanced flavor.


- Contains proanthocyanidins that may help prevent urinary tract infections
- Rich in antioxidants that combat free radicals and reduce inflammation
- Provides vitamin C and other immune-supporting nutrients
- Includes natural diuretic properties for gentle fluid elimination
- Features ginger to support digestion and enhance detoxification


1 cup unsweetened cranberries (fresh or frozen)
1 medium apple, cored and chopped
1 tablespoon fresh lemon juice
1-inch piece fresh ginger, peeled
1 cup water
1/2 cup ice cubes
1 tablespoon honey or maple syrup (adjust to taste)
1/8 teaspoon cinnamon (optional)


Unsweetened cranberries: Exceptionally rich in proanthocyanidins (PACs) that may prevent bacteria from adhering to urinary tract walls. High in antioxidants, particularly quercetin and myricetin. Contains A-type proanthocyanidins, unique compounds with anti-adhesion properties against certain bacteria.
Apple: Provides pectin, a soluble fiber that supports digestive health and helps eliminate toxins. Contains quercetin, particularly in the skin, which has anti-inflammatory and antioxidant properties. Adds natural sweetness to balance cranberry's tartness while providing vitamin C.
Lemon juice: Rich in vitamin C which enhances immune function and supports collagen production. Contains citric acid that may help prevent certain types of kidney stones. Supports liver function and aids in detoxification processes.
Ginger: Contains gingerol, which has powerful anti-inflammatory and antioxidant effects. Supports digestive health and may reduce nausea. Enhances circulation and promotes detoxification through mild warming properties.
Honey/maple syrup: Provides natural sweetness with trace minerals and antioxidant properties. Raw honey contains enzymes and has antimicrobial qualities, while maple syrup provides manganese and zinc.
Cinnamon: Contains powerful antioxidants such as polyphenols. May help regulate blood sugar and improve insulin sensitivity. Provides warming properties that complement the cleansing nature of this smoothie.


Calories: Approximately 180
Protein: 1g
Carbohydrates: 45g
Fiber: 7g
Fat: 0.5g
Key vitamins and minerals: Vitamins C, A, potassium, manganese
Antioxidants: Proanthocyanidins, quercetin, myricetin, anthocyanins, gingerol


- Blender
- Measuring cups and spoons
- Cutting board and knife
- Citrus juicer or reamer (for lemon)
- Vegetable peeler (for ginger)
- Serving glass


1. If using fresh cranberries, wash thoroughly. If frozen, no need to thaw.
2. Wash, core, and chop the apple (leave skin on for maximum nutrition).
3. Peel and slice the ginger.
4. Add water to the blender first, followed by lemon juice.
5. Add cranberries, apple, ginger, honey or maple syrup, and cinnamon if using.
6. Add ice cubes.
7. Blend on low speed first, then increase to high until smooth (about 45-60 seconds).
8. Taste and adjust sweetness if necessary, keeping in mind that some tartness is beneficial for urinary tract health.
9. Pour into a glass and serve immediately.

Total preparation time: 5-7 minutes


- Serve chilled in a clear glass to showcase the vibrant red color
- Garnish with a thin apple slice and a few fresh cranberries
- For a festive look, serve with a cinnamon stick that can double as a stirrer
- Pair with a small handful of raw almonds for a balanced snack
- For a morning routine, serve alongside a slice of whole grain toast with almond butter


- Best consumed immediately after blending for optimal nutrient content and flavor
- Can be stored in an airtight container in the refrigerator for up to 24 hours
- Shake well before drinking if separation occurs
- The vibrant red color may darken slightly during storage but the nutritional benefits remain
- For meal prep, portion cranberries and chopped apple in freezer bags for quick blending


Extra cleansing: Add 1 tablespoon of apple cider vinegar with "the mother"
Protein boost: Add 1 scoop of unflavored or vanilla protein powder
Anti-inflammatory focus: Add 1/4 teaspoon of turmeric and a pinch of black pepper
Fiber increase: Add 1 tablespoon of ground flaxseed or chia seeds
Hydration boost: Substitute half the water with coconut water
Winter variation: Add 1/4 teaspoon of cloves and increase cinnamon to 1/4 teaspoon


- Excellent as a morning cleansing drink to start the day
- Beneficial as a mid-afternoon refresher between meals
- Preventative support before or during travel when urinary tract health may be compromised
- Useful as a recovery drink after dehydrating activities or alcohol consumption
- Regular consumption may be particularly beneficial during seasonal changes


Urinary tract support: The proanthocyanidins in cranberries may help prevent certain bacteria, particularly E. coli, from adhering to urinary tract walls, potentially reducing the risk of urinary tract infections. Regular consumption may create an environment less conducive to bacterial adhesion.
Antioxidant protection: Cranberries rank among the highest fruits in antioxidant content, helping neutralize free radicals throughout the body and potentially reducing inflammation. These antioxidants may help protect cells from oxidative damage linked to chronic diseases.
Digestive health: The combination of apple pectin and ginger provides comprehensive digestive support, from gentle motility enhancement to reduced bloating and gas. The natural acids in cranberries and lemon also stimulate digestive juices.
Kidney health: The natural diuretic properties of cranberries support healthy fluid elimination, which may help maintain kidney health and reduce the risk of certain types of kidney stones. The hydrating properties of this smoothie further support renal function.
Immune support: The vitamin C from cranberries, apple, and lemon supports various immune functions, from enhancing white blood cell production to strengthening skin barriers. The antimicrobial properties of cranberries may further contribute to overall immune defense.
Liver support: The combination of cleansing fruits and spices provides gentle support for the liver's natural detoxification processes, potentially enhancing the elimination of waste products and environmental toxins.


- Those taking blood-thinning medications should consult healthcare providers as cranberries may enhance their effects
- Individuals with a history of kidney stones should check with their doctor as cranberries contain oxalates
- People with diabetes should monitor blood sugar response and potentially reduce honey/maple syrup
- Those with gastroesophageal reflux disease (GERD) may find the acidity triggers symptoms
- This smoothie is not a replacement for medical treatment of diagnosed urinary tract infections


- Fresh cranberries are typically available from October through December; stock your freezer during this time
- If using frozen cranberries, add them directly to the blender without thawing for a colder, more refreshing smoothie
- Green apples provide less sugar and more pectin, while red varieties offer a sweeter flavor profile
- To maximize the functional benefits for urinary tract health, consider consuming on an empty stomach
- For a less tart version, use half cranberries and half strawberries, which still provides antioxidant benefits


Spring Version: Add 1/4 cup fresh strawberries and 1 tablespoon of fresh mint for a seasonal brightness as fresh produce becomes available again. Consider adding 1/4 cup dandelion greens for additional spring cleansing.

Summer Version: Add 1/4 cup watermelon for extra hydration during hot weather. Include a few basil leaves and 1/4 cup cucumber for cooling properties when temperatures rise.

Fall Version: Use freshly harvested cranberries and apples at peak season. Add 1 tablespoon of pumpkin puree and increase cinnamon to 1/4 teaspoon, adding a pinch of nutmeg for autumn warmth.

Winter Version: Create a warming version by using room temperature water, increasing ginger to 1 1/2 inches, and adding warming spices like 1/8 teaspoon each of cloves and cardamom. Consider adding 1 tablespoon of elderberry syrup for additional seasonal immune support.


Urinary Tract Focus: Double the cranberries to 2 cups, add 1/4 teaspoon of D-mannose powder (if available), and include 1 tablespoon of unsweetened cranberry concentrate for a powerful urinary tract support blend.

Immune Booster: Add 1/2-inch piece of fresh turmeric, 1 tablespoon of elderberry syrup (if available), and increase lemon juice to 1 1/2 tablespoons for enhanced immune support.

Kidney Support: Add 1/4 cup of fresh watermelon, substitute apple with 1/2 cup of cucumber, and include 1 tablespoon of fresh parsley for natural diuretic support.

Liver Detox: Include 1/4 cup fresh dandelion greens (if available), 1 tablespoon of fresh lemon zest, and 1/8 teaspoon of turmeric with a pinch of black pepper for liver support.

Anti-Inflammatory: Add 1/2-inch piece of fresh turmeric, increase ginger to 1 1/2 inches, and include 1 tablespoon of tart cherry concentrate for comprehensive inflammation reduction.


Q: Can I use cranberry juice instead of whole cranberries?
A: While you can substitute with unsweetened, 100% pure cranberry juice (not cranberry juice cocktail), whole cranberries are strongly preferred. Whole cranberries contain the complete nutritional profile including valuable fiber and a higher concentration of proanthocyanidins, which are the compounds most associated with urinary tract health. If you must use juice, look for varieties labeled "not from concentrate" with no added sugars, and reduce the water in the recipe accordingly. Commercial cranberry juice cocktails should be avoided as they typically contain minimal cranberry and high amounts of sugar.

Q: How often should I drink this smoothie for urinary tract benefits?
A: For preventive urinary tract support, consuming this smoothie 2-3 times weekly may provide beneficial effects based on research on cranberry consumption. During periods of increased risk (such as travel or dehydration) or for those with recurrent urinary tract concerns, daily consumption for 1-2 weeks might be appropriate. It's important to note that this smoothie is preventive in nature and should not replace medical treatment for active infections. Research suggests that the beneficial compounds in cranberries can create an environment less conducive to bacterial adhesion but may need regular consumption to maintain this effect.

Q: This smoothie is quite tart. How can I make it more palatable without adding too much sugar?
A: The tartness of cranberries is partly what makes them effective, but there are several ways to make this smoothie more palatable without compromising its health benefits: 1) Use a sweeter apple variety like Fuji or Gala, 2) Add 1/4 of a ripe banana, which adds sweetness with additional nutrients, 3) Include 1/4 cup of naturally sweet berries like strawberries or blueberries, 4) Try a few drops of liquid stevia, which won't impact blood sugar, 5) A dash of pure vanilla extract can enhance perceived sweetness, and 6) Adding a pinch more cinnamon, which naturally makes things taste sweeter to many people.

Q: Can children drink this smoothie?
A: This smoothie can be appropriate for children with some modifications. The tart flavor may be challenging for younger palates, so consider increasing the apple proportion and using a sweeter variety. You might also add a small amount of banana or a few strawberries to increase natural sweetness. Reduce the ginger to 1/4-inch piece for children under 12, as the spiciness might be off-putting. For urinary tract health in children, regular consumption of diluted versions of this smoothie may be beneficial, but always consult with a pediatrician before using any functional food therapeutically with children.

Q: Will this smoothie help an active urinary tract infection?
A: While this smoothie contains ingredients that may support urinary tract health, it is not a substitute for medical treatment of an active infection. Cranberries work primarily as a preventive measure by interfering with bacterial adhesion to urinary tract walls. Once bacteria have already adhered and an infection has begun, cranberry products alone are unlikely to resolve it. If you suspect you have a urinary tract infection (symptoms include burning during urination, frequent urination, cloudy urine, or pelvic pain), you should seek medical attention promptly. This smoothie can be consumed alongside prescribed medical treatment but should not replace it.