Making compote is a great way to use up those not so fabulous looking apples kicking around the fruit bowl and turn them into something you will look forward to eating. Adding frozen berries is an affordable way to mix the flavours and add nutrient-dense antioxidants.
This compote is full of flavour, fibre, prebiotics and antioxidants; a dessert or breakfast with benefits that taste great without adding sugar. A gentle and restorative food that supports recovery and is an excellent new food to introduce to young children.
Recipes are added sugar-free & free from added sweeteners. No refined sugar, cane sugar, alternative sugars, no natural sweeteners like maple syrup & honey.
Restorative ingredients and recipes guided by traditional wisdom & modern practices that help enhance your natural healing, detoxification & elimination process.
A prebiotic is an insoluble food fibre for beneficial gut bacteria. Eating a diet rich in prebiotic foods helps us maintain a healthy-gut-flora and microbiome. Inulin is a type of insoluble plant carbohydrate that is a prebiotic food source.
Prebiotic Foods include;
Chicory Root, Dandelion greens, Jerusalem artichoke, Garlic, Onions, Leeks, Asparagus, Banana, Blueberries, Seaweed, Apples, Jicama, Yacon Root, Burdock root, Shitake Mushrooms, Barley, Oats, Wheat bran, Legumes, Beans, Peas, Raw Cacao, Flaxseeds, Chia Seeds, Honey,
Digestion is an important part of our nutrient absorption & natural detoxification. Recipes have ingredients that support the digestive system.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
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Apple Berry Compote
PEEL ONLY if you don’t like the skin’s texture when it’s cooked OR if you are cooking for very young children.
DICE apples into small cubes. Discard core.
ADD apples, cinnamon, + water to a saucepan. Cook with the lid on for 5 mins until the apples start to soften.
ADD berries, stir well and cook with the lid off for 5-10 min—you are cooking down the berries and reducing the liquid to thicken the compote.
SERVE hot, warm or cold as is or use as a topping for cereals and yoghurts.
STORE in glass containers or jars with lids.
with Banana Date Blender Pikelets.
stir in chia seeds and yoghurt or kefir.
make an Apple Berry Parfait with omegas & probiotics.
top Steel Cut Oats or Instant Pot Steel Cut Oats for a lush breakfast.
make a parfait with plain yoghurt.
top with fresh-cut fruits like oranges or bananas.
stir in Super Seed Mix.
ADD SPICES = adding flavour + health benefits using sweet spices like cinnamon, mace, allspice, cardamom, cloves, nutmeg, vanilla, fennel.
SWAP | ADD fruits like pears, plums, peaches, apricots, single berries or a mix of whatever you have.
THICKEN by adding 2-4 tbsp chia seeds or ground flax seeds once the compote cools to room temperature. This will thicken the compote into a jam-like consistency and add cleansing digestive and hormone-balancing nutrients.
KEEP THE PEELS and make your own Apple Cider Vinegar.