Fruit Compote With Cinnamon and Citrus
Eat more fruits and snack smarter: These two goals are essential to a healthier diet. All forms of fruit are nutrient-rich -- fresh, frozen, dried, canned and 100-percent juice -- so getting in your daily dose is easy as pie. Dried plums (formerly called prunes) and apricots are brimming with fiber, antioxidants and nutrients, so they’re a satisfying snack. And cooking dried fruits over low heat (also known as stewing) brings out even more of their natural sweetness. Eat this simple fruit compote plain or over yogurt, cereal or oatmeal.
Makes about 3 cups (9 servings of 1/3 cup each)
10 ounces dried, pitted plums
3 ounces dried apricot halves
2 1/3 cups water
2 cinnamon sticks
1/2 small navel orange, cut into very thin slices
1/2 small lemon, cut into very thin slices
1 tablespoon brown sugar
1. Place all ingredients in a medium saucepan and bring to a boil.
2. Reduce heat, cover and simmer for about 15 minutes, or until plums and apricots start to soften.
3. Remove cover, stir in brown sugar and cook an additional 5 or 10 minutes, until water has turned syrupy and fruits are softened. Remove cinnamon sticks.
4. Enjoy warm, cold or at room temperature. Refrigerate leftovers.
Nutrition information (per serving)
1 g protein
36 g carbohydrate
0 g fat (0 g saturated)
0 mg cholesterol
5 mg sodium
465 mg potassium
38 mg calcium
1.5 mg iron
913 IU vitamin A
8 mg vitamin C
7 g fiber
Kim Galeaz is a registered dietitian and owner of Galeaz Food & Nutrition Communications based in Jacksonville, Fla., and Indianapolis. As a culinary-nutrition consultant, writer and spokeswoman for the food, beverage and agriculture industry, Kim is passionate about blending great taste with good health in all her culinary creations.