Apple Berry Compote with Nuts and Yoghurt
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Makes: 4 portions
Preparation Time: 25 mins
Cooking Time: 20 mins
Ingredients
3 organic apples, peeled, cored and cut into small wedges
3 cups fresh mixed berries (blackberries, raspberries, blueberries, strawberries - whatever is in season, or frozen if not in season)
1 cup thick, natural organic yoghurt (can substitute with soy yoghurt)
1/2 cup raw sugar
1/4 cup pistachio nuts
1/4 cup pecan nuts (can use walnuts)
1/3 cup freshly squeezed orange juice
2 cinnamon sticks
Water
Raw honey to drizzle
Method
1. Put the sugar, orange juice, cinnamon sticks and 1/2 cup water in a medium saucepan.
2. Cook this mixture over a medium heat, stirring regularly.
3. Once the sugar has completely dissolved, bring the mixture to the boil, then reduce the heat to low and simmer for about 3-5 minutes, or when mixture is slightly reduced.
4. Add apples and gently simmer for a further 7 minutes.
5. Add mixed berries and stir to combine into the mixture. Simmer for a further 5 minutes.
6. Set aside the mixture to cool.
7. Transfer to a freeze-proof dish, cover and refridgerate.
8. When ready to serve, spoon some of the apple and berry into 4 serving glasses.
9. Top with the yoghurt, sprinkle with the nuts and drizzle with the honey and serve.
Any leftover compote can be kept in the refridgerator for 3-4 day.
Dried berries, dried apricots, dried nectarines - can also be used, but the simmer time needs to be longer.
This is a great recipe for the whole family, as it is really nutritious and healthy.
Nutrition Information
| Amount | % Daily Value |
|
| Calories | 342 | 17.1% |
| Calories from fat | 91 | 16.6% |
| Total fat | 10.1 g | 15.6% |
| Saturated fat | 1.5 g | 2.9% |
| Cholesterol | 4 mg | 2.0% |
| Sodium | 45 mg | 1.9% |
| Carbohydrate | 61.3 g | 27.2% |
| Dietary fibre | 8.8 g | 29.3% |
| Sugars | 49.4 g | n/a |
| Protein | 7.0 g | 4.7% |
