The Food Coach

Free Healthy Recipe - Stewed Fruit Compote

Dairy free, Low fat, Low GI, Wheat Free

The Australian Government's latest nutrient guidelines indicate the adequate intake of fibre each day is 25g. More is better. To achieve this requires commitment and a conscious effort to eat whole foods and fibre rich foods. A serve of fruit compote clocks up 6 grams. Add to that a serve of breakfast freekeh (see recipe list) and you've accounted for approximately 9 grams of fibre.

Ingredients
½ cup dried figs
2 tsp lemon zest
2 tbsp lemon juice
Method

Put the dried fruits in a saucepan and pour over enough water to cover them. Add the cinnamon, lemon zest and lemon juice and slowly bring the mixture to a boil, then simmer over a low heat for 1 hour or until the fruit is tender but not falling apart.
Allow to cool, remove the cinnamon sticks or cassia bark and serve. The compote will keep in the fridge for up to 5 days.

Note: The biggest problem with dried fruit is eating too much of it. It's a great source of fibre and specific other nutrients but is also concentrated natural sugar and should be eaten in moderation. A serve of dried fruit is the equivalent to 3 prunes or 6 apricot halves.

Makes 6 servings

Scale recipe to serves

Prep Time: 5 mins
Cooking Time: 55 mins
Ready in: 60 mins


Suitable for:
Breakfast, Dessert
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Nutritional Information - Per Serve
Kj 745 kj
Calories 178 kcal
Fat 0.4 g
Saturated Fat 0.1 g
Total Carbohydrate 39.1 g
Total Protein 2.4 g
Fibre 7.9 g