Sunday, September 27, 2009

Fruit Compote

High Antioxidant Dried Fruit Compote Recipe

February 12, 2009
Created By: Maggie Spilner

A perfect wintry dessert! The fruits and tea in this dish all contain good amounts of polyphenols, powerful antioxidants that improve blood flow and have been shown to reduce the risk of heart disease. Feel free to vary the types and amounts of dried fruit in this recipe. Use what you have on hand.

Makes 6 servings.
2 c. water
1 tea bag or tea ball containing your favorite aromatic tea (spiced orange teas and lemony blends work well)
6 oz. dried apricots (1 1/3 c.)
4 oz. dried figs (3/4 c.)
2 oz. dried cherries (1/2 c.)
2 oz. dried apples (3/4 c.)
1 tsp. crystallized ginger, diced
1 T. honey
1 strip of lemon rind (use organic lemon if possible)
1 cinnamon stick
  • In a quart-sized pot, bring two cups of water to a boil. Remove from heat, add tea and steep for a few minutes.
  • To the tea, add the dried fruit, ginger, honey, lemon rind and cinnamon stick. Bring to a boil, then reduce to a simmer, stirring occasionally for about 20 minutes, or until the fruit is tender.
  • Remove the lemon rind and cinnamon stick.
  • Serve warm in small bowls.
  • Leftovers are good cold, as a topping for oatmeal, or served warm in a crepe sprinkled with powdered sugar mixed with cinnamon or crushed walnuts or almonds.
Nutritional Information per Serving: 220 calories, 2 g protein, 57 g carbohydrates, .4 g fat (0 g saturated), 0 g cholesterol,  6.6 g fiber, 23 mg sodium.

No comments: