Healthy Berry Compote
Indulge in the delicious taste of mixed berries at their freshest with this fantastic Healthy Berry Compote! It’s the perfect sauce to drizzle over your go-to summer treats.
It’s also a sugar-free recipe, making it an excellent choice for those looking to enjoy a healthier option.
Healthy Berry Compote Recipe
Berry Compote is a sweet sauce or syrup made with fresh or frozen berries, some sweetener, and lemon juice for flavorings. The berries used in a compote can vary but this Healthy Compote recipe includes blueberries, raspberries, and my favorite sweet cherries.
To make this Berry Compote, I started by combining berries with maple syrup in a saucepan. Then gently heated over medium-low heat, allowing the berries to release their juices. The compote is usually cooked until the berries are tender, but I prefer to leave a few whole berries for texture.
Why this Berry Compote is Healthy?
This sugar-free Berry Compote recipe is a healthier option compared to traditional berry compote because it eliminates added sugar and significantly reduces maple syrup used as a sweetener (only 2 tablespoons is used!) Here is why this berry compote can be a healthier choice:
It’s nutrient-rich: berries are low in calories but packed with essential nutrients like vitamins, minerals, and antioxidants. They provide important for digestion dietary fiber.
It’s lower sugar: Maple syrup is used as a natural sweetener in this berry compote instead of refined sugar. While maple syrup still contains sugar, it is a healthier option due to its beneficial compounds compared to refined sugar.
It’s antioxidant-rich: Both berries and maple syrup contain antioxidants that help protect the body against free radicals. Antioxidants can support overall health and well-being.
It’s lower in calories: By reducing the amount of maple syrup in this recipe, the overall calorie content of the compote is also reduced. It can be beneficial for those watching their caloric intake. ¼ cup of this Berry Compote contains:
- 41 kcal
- 0.2g fats
- 10g carbs
- 0.5g proteins
How to serve Berry Compote?
Berry Compote can be served warm or chilled, and it can be used in numerous ways. I love it to drizzle over pancakes, waffles, French toast, or oatmeal for breakfast. It can also be used as a topping for these delicious and healthy Cottage Cheese Pancakes, these Healthy Crepes, or a great way to eat it with Homemade Cottage Cheese.
| Serving: | Prep time: | Cook Time: | Total Time: |
| 6 serving | 5 min | 10 | 15 min |
Ingredients for Berry Compote
- sweet cherries
- raspberries
- blueberries
- maple syrup
- lemon juice
How To Make Berry Compote?
- In a saucepan, combine the berries, maple syrup, and lemon juice. Place the saucepan over medium heat and stir gently to combine the ingredients.
- Bring the mixture to a boil, then reduce the heat to low and let it cook for about 7-10 minutes. Stir occasionally to break down the berries and allow the compote to thicken or until it reaches your desired consistency.
- Remove the saucepan from the heat and let the compote cool slightly. Transfer the berry compote to a glass jar or airtight container and store it in the refrigerator for up to a week. Enjoy!
How Many Calories in Berry Compote?
| Calories (1/4 cup, 55g): 44 kcal | Calories (per 100g): 75 kcal |
|---|---|
| Fat: 0.2 g | Fat: 0.4 g |
| Carbohydrates: 10.1 g | Carbohydrates: 18.3 g |
| Protein: 0.5 g | Protein: 1 g |
Healthy Berry Compote
Ingredients
- 1 cup or 160g sweet cherries, pitted
- 1/3 cup or 85g raspberries
- 1 cup or 150g blueberries
- 2 Tbsp. or 26g maple syrup
- 1 Tbsp. lemon juice
Instructions
- In a saucepan, combine the berries, maple syrup, and lemon juice. Place the saucepan over medium heat and stir gently to combine the ingredients.
- Bring the mixture to a boil, then reduce the heat to low and let it cook for about 7-10 minutes. Stir occasionally to break down the berries and allow the compote to thicken or until it reaches your desired consistency.
- Remove the saucepan from the heat and let the compote cool slightly. Transfer the berry compote to a glass jar or airtight container and store it in the refrigerator for up to a week. Enjoy!
Notes
| Calories (1/4 cup, 55g): 44 kcal | Calories (per 100g): 75 kcal |
|---|---|
| Fat: 0.2 g | Fat: 0.4 g |
| Carbohydrates: 10.1 g | Carbohydrates: 18.3 g |
| Protein: 0.5 g | Protein: 1 g |
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