Last summer our neighbor brought over buckets of fresh figs from his very abundant fig tree. I didn’t have much experience with figs, so I threw some in a saucepan with honey, water and a bit of juice. At the time I was getting to know the goodness of chia seeds, so I added a scoop of them to the mix. “Wow, that’s really good.” is truly all I could say when I tasted this concoction. So now every weekend I make some sort of compote. I don’t always use fresh fruit as frozen works just as nicely. When I can, I make it with whatever fruit is in season. The picture above has rhubarb/strawberry as rhubarb is currently in season. My family uses this spread on pancakes, in oatmeal, atop yogurt parfaits, and as jam for toast. My youngest eats it with a spoon! So, that’s fine too.
Let’s chat a bit about chia seeds. This seed has long been a staple in Mayan and Aztec cultures for centuries. It’s commonly thought of as a “superfood” as it has high levels of antioxidants and is nutrient dense. Some of the benefits of chia are: 1. Very high in Omega-3 fatty acids. 2. Excellent source of fiber with 10grams in 2 tablespoons. 3. High antioxidant profile which helps with aging and preventing cancers. 4. Gluten free. 5. Blood sugar regulator. This little seed should become a staple in your pantry. I use it in smoothies, baked goods and of course, compote. Lastly, chia has a really cool gelling effect. This benefit helps the compote turn into a spreadable jam when refrigerated. It also assists in keeping you full when taken with your favorite juice or water.
Fruit Compote with Chia Seeds
1 cup fresh or frozen fruit of your choice
1/2 cup water
2 TBSP juice of your choice
1 TBSP raw local honey
1 scoop chia seeds – when you purchase chia, it comes with a scoop
To a small saucepan add fruit, water, juice and honey. Bring to a rapid boil and reduce heat to mediun-low, it still needs to have a small boil. Let this cook until the liquid reduces by about half, approximately 10-15 minutes. Stir occasionally. Remove from heat and add a scoop of chia seeds. After it is completely cool, pour into glass containers and refrigerate. While it is hot, it is yummy on pancakes. Enjoy!