Fruit Compote with Chia Seeds

Fruit Compote and Chia Seeds

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!