Apple Berry Compote

Making compote by cooking down fruit is a great way to use up those not so fabulous looking apples kicking around the fruit bowl and turn them into something that you will look forward to eating. 

 

Compote adds fruit, flavour, fibre and antioxidants making dessert or breakfast taste great without adding sugar.  This is a great recovery food and new food for the very young.  

  • Prep
  • Cook Time
  • Difficulty Low
  • Serving
  • Prebiotic Insoluble Fibre

    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

    Digestion is an important part of our nutrient absorption & natural detoxification. Recipes have ingredients that support the digestive system.

  • Anti Oxidants

    Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.

  • Sugar-free

    Recipes are added sugar-free & free from added sweeteners. No refined sugar, cane sugar, alternative sugars, no natural sweeteners like maple syrup & honey.

  • Restorative

    Restorative ingredients and recipes guided by traditional wisdom & modern practices that help enhance your natural healing, detoxification & elimination process.

Ingredients

✓ adds to shopping list

  • 4 apples - diced
  • 1 cinnamon stick
  • ½ cup water
  • 2 cups blueberries - frozen | fresh

Method

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.  LID ON cook for 5 mins until the apples start to soften. 

 

ADD berries, stir well and cook with the lid off for 5-10 min—your cooking down the berries and reducing the liquid to thicken the compote.

 

SERVE with Banana Date Blender Pikelets, stir with chia and yoghurt and make Apple Berry Parfait w’ omega’s & probiotics or top Steel Cut Oats or Instant Pot Steel Cut Oats for a lush breakfast.  

 

STORE in glass containers or jars with lids.

 

Tips + Suggestions

ADD SPICES = adding flavour + health benefits using sweet spices like cinnamon, mace, allspice, cardamom, cloves, nutmeg, vanilla, fennel.

 

ADD DIFFERENT fruits like pears, plums, peaches, apricots, single berries or a mix of whatever you have.

 

THICKEN more with 2-4 tbsp chia seeds or ground flax seeds once compote has cooled to room temp.  This will thicken the compote into a jam-like consistency and also add cleansing digestive and hormone balancing nutrients.

 

KEEP THE PEELS and make your own Apple Cider Vinegar.