Getting enough fruit in the diet is harder for me personally than getting enough veggies. In the past I have tended to treat fruit as unhealthier because of its sweetness. I also prefer crisp textures over soft, which is why I’ve always been an apple fan over bananas or berries.
Not sure if you identify with that or think I’m crazy, but regardless: I came up with this recipe as a SUPER easy way to get massive quantities of berry phytonutrients and antioxidants in the most decadent way possible. 🙂
A fruit compote is basically just stewed fruit. It’s easy to think we’re cheating here when we stew fruit as it becomes more dessert-like – but its just as healthy as the raw versions. So healthy you can eat it for dinner, if you like. Who’s never heard of brunch for dinner? Kids love it! Cooking the fruit just concentrates the flavors as some of the water in the fruit evaporates. It also helps unlock nutrient availability to our digestive systems. I’m not sure any more convincing is necessary: You need this compote in your tummy. Right now. Aaaaand your plate will look like this about 10 seconds later:
We see lots of recipes on the Internet with loads of sugar – up to a half cup (8 Tablespoons) for just 10 oz of fruit! If you have good fruit, it just doesn’t need bathed in sucrose. Our recipe has a full pound of berries. We used berries we picked on a farm over the summer and froze. They just didn’t need a lot of sugar. Depending how your fruit tastes, you can add 2-3 T raw sugar, and/or 1-2 tsp of Truvia. For the most natural taste, use a combination rather than strictly Truvia. Of course, if you’re on a low-sugar or Candida diet, Truvia or other Stevia is your best friend. 🙂
I recommend you taste your fruit once it has had time to break down with the heat and become saucey, before you add any sweetness. Depending on when it was picked and how long of transit time it’s had to get to your kitchen, the fruit may be extremely sweet all on its own, or so tart it makes your mouth pucker – a telltale sign it was picked before ripeness and/or artificially ripened.
As for how to eat this Compote: Well, it’s basically like pie filling without the crust. 🙂 You can certainly eat it over pastured, plain greek or whole milk yogurt, or over your choice of healthy ice cream (whether dairy or non-dairy). My favorite all-out healthy is So Delicious Coconut Vanilla Bean with No Sugar Added. It tastes a little grainier than real ice cream but on the flip side, it’s made with erythritol and has a whopping 11g of FIBER per half-cup! If you’re going for the real thing, Breyer’s is a pretty decent brand. Super simple ingredients and only 140 calories per half-cup. Here it is shown in a greek yogurt sundae with our Cinnamon-Molasses Granola:
Other ways you can eat this compote is for breakfast. It makes an excellent pancake or waffle syrup, and once chilled overnight is also thick enough to use as jam. That’s how we have it pictured here, and is my all-time favorite breakfast:
- 2 slices of Ken’s Artisan Walnut Bread (available at Ken’s Artisan Bakery and Trifecta Tavern here in Portland) – this bread not only is a super easy way to get your walnuts in for the day (antioxidant powerhouses) but it’s also fermented 40 hours, making it super easy on the tummy.
- Try Ken’s breads if you’re under the impression you are gluten intolerant but don’t have an allergy. My daughter can’t stomach Orowheat products but is totally fine on his breads.
- 1 T of New Seasons Almond Butter (which is made by Wild Friends, a local brand also – and palm oil free, meaning it has no hidden trans fats listed as “partially hydrogenated”)
- 2-3 T of the berry compote as jam
This is pretty much the perfect breakfast for me, paired with a cup of coffee. Since I tend to work out or tackle difficult projects in the mornings, I appreciate carby breakfasts. This has super healthy fats (Walnuts!! Almonds!!). And the berry compote, which seems like real jam, is just basically smearing smashed up fruit over your toast. Its missing loads of sugar, pectin, and whatever else is in commercial jam these days.
We made this version of compote with dark berries for a super-shot of the antioxidant anthocyanin – a proven cancer fighter and fat buster. But you should feel free to add whatever berries your heart desires. Enjoy!