Redefine Your New Years Weight Loss Resolution: Cranberry-Apple Compote

Recipe: Make cranberry-apple compote


| January 2003


This pleasantly sweet, slightly tart-tasting compote has been a holiday tradition in our house for years. It’s easy to assemble and tastes great spooned over turkey or served for dessert, garnished with chopped, toasted nuts. I prefer Granny Smith or Pink Lady apples for their high pectin content, which acts as a natural thickener. If you use another variety you may need to thicken the sauce with arrowroot.

  • SERVES 12
    • 1 cup unsulphured raisins (or part raisins and part chopped, pitted dates
    • 1/3 to 1/2 cup filtered water (or apple or orange juice)
    • 5 large tart-sweet apples, cored, peeled if desired, and cut in 2-inch pieces
    • 2 cups cranberries, fresh or frozen, rinsed and drained
    • 1 tablespoon grated orange rind
    • 2 tablespoons peeled, minced fresh gingerroot
    • 1/2 teaspoon stevia extract powder or kiwi concentrate, or to taste, optional
    • 1 tablespoon arrowroot powder dissolved in 3 tablespoons cold water, optional
    • 3/4 cup chopped raw or lightly toasted walnuts, pecans, or almonds, optional
    1. Layer the ingredients (except the arrowroot and nut topping) in a 3- to 4-quart pot.
    2. Cover, bring to a boil over medium-high heat, then reduce the heat and simmer until tender, about 20 to 30 minutes.
    3. Stir gently with a large spoon. Taste; add stevia or kiwi concentrate if a sweeter taste is desired. For a thicker consistency, add dissolved arrowroot to the pot, then simmer and stir to thicken.

    Serve warm or chilled. Garnish with nuts, if desired. Refrigerate and use within 5 days.

    One 3/4-cup serving, without topping: 122 calories, 1 g protein, 29 g carbs, 6 g fiber, 12 mg calcium, 2 mg sodium


     Don Matesz has been an avid proponent of alternative medicine and nutrition for more than twenty years. More than two dozen of his articles have appeared in health and fitness magazines. He may be reached at matesz@earthlink.net. 



    Click here for the main article, Redefine Your New Years Weight Loss Resolution.


     







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