As summer arrives, we’ve prepared a homemade seasonal fruit compote recipe to help you get that radiant glow and stock up on antioxidants. Made with red fruits, rhubarb, cinnamon and flaked almonds, it can be eaten on its own, or added to yoghurt, cottage cheese or soft white cheese instead of jam – or you can even garnish a tart with it.
The benefits of red fruits:
Red-coloured fruits are the anti-oxidants par excellence as they contain a high level of vitamin C. In addition, their red/violet/blue colouring, which is visible to the naked eye, is proof of their high polyphenol content.
The benefits of rhubarb:
With its high vitamin K and polyphenol content, rhubarb promotes healthy blood clotting and helps the body fight against anti-ageing and inflammation. It is also very low in sugar, with only 1.5% on average.
The benefits of cinnamon:
Cinnamon is among the top 3 anti-oxidant foods. Additionally, it has an anti-ageing effect, as well as balances the level of sugar in the blood (glycemic index), preventing bouts of tiredness and sugar cravings. Cinnamon is an excellent ingredient to use if you want to beat your sugar addiction.
· 400g fresh or frozen rhubarb
· 200g red fruits
· 1⁄2 cinnamon stick or 1 teaspoon of cinnamon powder
· 40g brown sugar
· 1 vanilla pod
· 50g crushed almonds
1) Start by washing and cutting the rhubarb into 1cm pieces. Leave it to dry in a sieve. Place in a bowl and add the sugar to reduce the acidity levels and let it soak into the rhubarb.
2) Wash and cut the red fruits and vanilla pod in half. Pick out the vanilla seeds with the tip of a knife.
3) Mix the rhubarb, the red fruit, vanilla seeds, vanilla pod and cinnamon stick in a heavy- bottomed saucepan. Bring to a boil over medium heat then leave to cook over a gentle heat for 1 hour or until the mixture has gained the consistency of a thick and syrupy purée. Remember to stir frequently right until the very end of cooking to prevent the compote from sticking to the pan.
4) Let it cool and remove the infused vanilla pod and cinnamon stick. Pour into dishes, put cling film over them at room temperature, then refrigerate. The compote can be kept chilled for up to 3 weeks.
5) Before serving, sprinkle your compote with flaked almonds to suit your taste.
And you’re all set! It’s time to eat!
Why add almonds?
Almonds and other oilseeds (pecan nuts, macadamia nuts, coconut, hazelnuts, etc.) make your fruit compote nutritionally balanced. By incorporating cardioprotective fats and plant protein (missing from rhubarb and red fruits) into your diet, you’ll satiate your hunger pangs. Moreover, the crunchy texture encourages chewing, thereby controlling your hunger pangs and regulating your weight.