Served on its own or topped with a dollop of reduced-fat sour cream or fat-free yogurt, fruit compote makes a wonderful dessert. But why stop there? Use it as an accompaniment to meat or poultry. Stir it into a bowl of hot cereal or a cup of yogurt or cottage cheese. Spread it on your morning toast as is, or stir a spoonful into reduced-fat cream cheese and spread on a bagel.

Ingredients

1 can (11 1/2 ounces) mango nectar
1/4 cup water
1/4 teaspoon allspice
1/4 teaspoon pepper
1/8 teaspoon salt
1 package (7 ounces) dried tropical fruit mix (about 1 cup)
1 package (6 ounces) dried pineapple
2 tablespoons lime juice
1/2 teaspoon vanilla extract

Directions

1 In a medium nonaluminum saucepan, bring the nectar, water, allspice, pepper, and salt to a boil over medium heat. Add the fruit and reduce to a simmer.

2 Cook, uncovered, until the fruit is tender and the liquid is syrupy, about 15 minutes. Cool to room temperature and stir in the lime juice and vanilla. Serve at room temperature or chilled. Makes 6 servings

Peach & Apricot Compote Substitute 1 1/2 cups peach nectar for the mango nectar. Omit the allspice and add 1/2 teaspoon ground ginger. Use 1 cup dried peaches and 1 cup dried apricots instead of the tropical fruit.

Plum & Pear Compote Substitute 1 1/2 cups grape juice for the mango nectar. Add 2 tablespoons of sugar to the juice when heating it in step 1. Use 1 cup pitted dried plums (prunes) and 1 cup dried pears instead of the tropical fruit and pineapple. Substitute orange juice for the lime juice in step 2.

Nutrition Facts

per serving:
calories 227
total fat 1.3g
saturated fat 0.1g
cholesterol 0mg
dietary fiber 3g
carbohydrate 54g
protein 2g
sodium 71mg
good source of: vitamin C

Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands.

From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at HealthCommunities.com

Published: 20 Oct 2011

Last Modified: 06 Apr 2015