Fruit Compotes

Fruit compotes are incredibly easy to make and freeze really well. If you find you have lots of fruit left over, making them into compote is a great way of ensuring you don't waste any food!  There are a few combinations below which all work really well with my homemade granola recipe or a shop bought version if you don't have the time.  They are also delicious served porridge or with natural yoghurt, fresh fruit and a sprinkle of toasted nuts 



Passion Fruit & Blueberry Compote


You will need...

Saucepan

6 passion fruits
100g fresh blueberries
1 large orange
2 tbsp honey


To make...

Serves 4 portions

  1. Scrape all the flesh and seeds out of the passion fruit into the pan, add the blueberries, orange juice and zest, add the honey
  2. Mix together and cook on a medium heat for 15 minutes, keep stirring to ensure the fruit doesn't stick to the pan
  3. Once the blueberries are soft and have exploded, then its ready
  4. Remove from the heat, leave to cool
  5. Spoon into small glass jars and store in the fridge for 4 days or you can freeze for 1 -2 months in ice cube trays
  6. Remove from the freezer 1 hour before its needed so it can fully defrost


Nutritional Info
Per Serving
93 kcal | 0g fat | 0g saturates | 17g carbs | 17g sugars | 3.3g fibre | 2g protein | 0.03g salt

 LOW CAL | 0 FATS | FIBRE | PROTEIN | 0 SALT | FOLIC ACID | POTASSIUM | CALCIUM | PHOSPHORUS | MAGNESIUM 



Roasted Rhubarb & Ginger Compote


You will need...

Large baking dish

Food processor or hand blender
800g fresh rhubarb, chopped into 2cm chunks
2 thumb size pieces of fresh ginger, peeled and grated
1 large orange
1 tbsp coconut sugar
2 tbsp maple syrup


To make
Serves 10-12 portions


  1. Pre heat the oven to 200/180 (fan)
  2. Chopped the rhubarb into 2 cm chunks and spread evenly in the baking dish
  3. Grate the peeled ginger all over the rhubarb
  4. Zest the orange, then cut in half and squeeze all the juices over the rhubarb
  5. Sprinkle the coconut sugar, then add the maple syrup
  6. Mix thoroughly then roast in the hot oven for 25 minutes
  7. Remove from the heat, leave to cool
  8. Blend until smooth in the food processor
  9. Spoon into small glass jars, store in the fridge for 4 days or you can freeze for 1 -2 months in ice cube trays
  10. Remove from the freezer 1 hour before its needed so it can fully defrost



Nutritional Info
Per Serving
32 kcal | 0g fat | 0g saturates | 5g carbs | 4.7g sugars | 1.6g fibre | 0.8g protein | 0g salt

 LOW CAL |  0 FATS | LOW CARBS | LOW SUGARS | PROTEIN | 0 SALT | VITAMIN C | FOLIC ACID | POTASSIUM | CALCIUM | PHOSPHORUS | MAGNESIUM 



Cherry Compote


 You will need...

Saucepan
200g cherries, washed & pitted
1 lime
1 tbsp honey


To make
Serves 4 portions


  1. Add the cherries & honey to the pan, zest the lime, then cut in half and squeeze all the juice
  2. Cook on a medium heat for 20 minutes, stirring occasionally
  3. Remove from the heat, leave to cool
  4. Spoon into small glass jars, store in the fridge for 4 days or you can freeze for 1 -2 months in ice cube trays
  5. Remove from the freezer 1 hour before its needed so it can fully defrost


Nutritional Info
Per Serving
49 kcal | 0g fat | 0g saturates | 10g carbs | 10g sugars | 1g fibre | 0.6g protein | 0g salt

 LOW CAL | 0 FATS | FIBRE | 0 SALT | VITAMIN C | FOLIC ACID | POTASSIUM | CALCIUM | PHOSPHORUS | MAGNESIUM 


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