Home / Healthy Recipes / Blueberry Compote

 

Blueberry CompoteLooking for an easy dessert that utilizes those luscious antioxidant-rich blueberries? We’ve adapted a simple recipe that our friends at Tufts University created for health-nuts who still have a bit of a sweet tooth. The secret ingredient in this dessert is chia seeds, which swell to form a gel when moistened. The newest addition to the super food list, chia seeds help thicken the juices in this compote made with convenient frozen berries

Ingredients

  • 2 cups unsweetened frozen blueberries
  • 4 tsp sugar
  • 2 tsp chia seeds
  • 1 tsp lemon zest (freshly grated)
  • 1 tsp lemon juice
  • 1 tsp nonfat vanilla yogurt (Greek or regular)

Directions

  1. Combine 1 cup frozen unsweetened blueberries, 4 tsp sugar, 2 tsp chia seeds, 1 tsp freshly grated lemon zest, and 1 tsp lemon juice in small saucepan.
  2. Place over medium-high heat and cook, stirring frequently, until berries have thawed and juices have come to a simmer.
  3. Reduce heat to medium-low and cook, stirring, until compote has thickened lightly and chia seeds have become translucent, 2 to 3 minutes.
  4. Remove from heat; stir in second cup of frozen blueberries. Divide compote between 2 dessert dishes. Top each serving with 1 tbsp. nonfat vanilla yogurt (Greek or regular) and 1 tsp. toasted sliced almonds.

Yield: 2 (1/2-cup) servings. 130 calories, 3 grams total fat, 0 grams saturated fat, 5 grams fiber, 20 grams sugars per serving.

Key Ingredient Benefits

Blueberries: These popular berries may just be the super stars of the fruit world. They offer antioxidant support, cognitive, and cardiovascular benefits. Blueberries are an excellent source of bone-healthy vitamin K and a very good source of free radical-scavenging vitamin C and manganese. Blueberries are also a good source of heart-healthy fiber.

Chia Seeds: Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, omega-3 fatty acids and various micronutrients.

Lemon: This fruit contains citrus bioflavonoids, which have antioxidant properties and are active in improving the function of the immune system. Lemons also have anti-microbial properties and are a good source of a number of nutrients including, vitamin C, potassium, and folate. The lemon’s bioflavonoids may also function as anti- inflammatories and lower blood pressure and cholesterol.

Yogurt: This versatile ingredient contains lactobacillus, a probiotic demonstrated to have positive effects on the health of the digestive system as well as the immune system. Yogurt is rich in calcium, phosphorus, riboflavin-vitamin B2 and iodine and contains vitamin B12, pantothenic acid (vitamin B5), zinc, potassium, protein and molybdenum.

Summary
Recipe Name
Blueberry Compote
Published On
Preparation Time
Cook Time
Total Time
Average Rating
no rating Based on 0 Review(s)
 

Recent Healthy Recipes

 

Live Better Longer

Your true biological age is determined not by years but by the state of your body’s structure and functions.

There are two remarkable benefits that healthy aging offers:
First: don’t get sick as you age.
Second: restore your health and eliminate your health concerns

The key to healthy aging is a robust energy metabolism which supplies cellular fuel you use to maintain your health.

The more regularly we supply our bodies with appropriate nutrition, the better our health will be. You can take control of your health and have a vibrant and active life.

 

Clinically proven to work

newslogos

CNN Reports, “Juvenon tackles a universal aging problem.”
WebMD Reveals, “Age-related conditions may be REVERSED…”
Seen by Millions on ABC’s 20/20
Called a breakthrough by BBC NEWS

Results so effective, Juvenon is making headlines…

  • National Geographic
  • TIME magazine
  • Linus Pauling Institute
  • Newsweek
  • Discover magazine
  • The Oprah magazine
  • NY Academy of Sciences
  • AND MANY, MANY MORE
 

A Lifetime of Creating True Medical Breakthroughs

Dr Bruce AmesOver 512 publications have made Dr. Ames the most quoted scientist in America. He has received dozens of awards including, the National Medal of Science from the President.