This is one recipe I make consistently, a classic that can be used for everything from topping pancakes to filling cookies. It works perfectly in my berry crumble, and it turns plain yogurt into one of those magical yogurt cups you had as a kid with the blueberries on the bottom. You can use a mixture of berries as well, but I tend to like how blueberries give a good consistency. Big bags of frozen blueberries also tend to be a few dollars less. I buy my bags of blueberries from Costco.
Example Recipes Using Berry Compote
Polyphenols in Blueberries
Blueberries are rich in a variety of polyphenols, which are plant compounds that act as antioxidants. Some of the key polyphenols found in blueberries include:
- Ellagic Acid: A potent antioxidant that can reduce oxidative stress and inflammation. It has been linked to cancer prevention due to its ability to inhibit tumor growth and protect DNA from damage.
- Anthocyanins: These give blueberries their deep color and are known for their antioxidant, anti-inflammatory, and neuroprotective effects.
- Flavonols: Quercetin is a well-known flavonol found in blueberries, which has anti-inflammatory and antioxidant properties.
- Proanthocyanidins: These polyphenols are known to protect against oxidative stress and improve cardiovascular health.
Berry Jam Compote Filling
Equipment
- 1 4 quart size or larger
Ingredients
- 5 c frozen blueberries or mixed frozen berries 1 lb, 10 oz
- 1/3 c water
- 1/2 c raw honey, or up to 1 c sugar or a combination for extra sweetness, molasses is also excellent
- 1 T tapioca flour +1-2 tsp. more tapioca flour you will need less tapioca if you use sugar instead of honey
- 1/2 tsp vanilla
Instructions
- Place blueberries, honey or sugar, and water in pan
- Let blueberries get saucy for about 15 minutes on low heat.
- Then dissolve the tapioca in a little water and temper it. Stir it in rapidly. Take off the heat when it thickens. Start with 1 T tapioca flour and then add 1 more teaspoon, and then 1 more teaspoon. When your sauce becomes immediately thick then you know to take it off the heat.
- Tempering is when you dissolve tapioca flour in water and then you add a bit of the hot liquid from the blueberries, before you pour into the cooking mixture. This prevents coagulation of the cold starch by the hot liquid by first warming it.
Video
Notes
Nutrition Facts for Berry Jam Compote Hacked
Nutrition Facts
0 servings per container
| Amount Per Serving | ||
|---|---|---|
| Calories | 120 | |
| % Daily Value* | ||
| Total Fat 0 g | 0 % | |
| Saturated Fat 0 g | 0 % | |
| Trans Fat 0 g | ||
| Cholesterol 0 mg | 0 % | |
| Sodium 2 mg | 0 % | |
| Total Carbohydrate 31 g | 10 % | |
| Dietary Fiber 2 g | 9 % | |
| Total Sugars 27 g | ||
| Includes 17 g Added Sugars | ||
| Protein 1 g | 1 % | |
| Vitamin D 0 µg | 0 % |
|---|---|
| Calcium 7 mg | 1 % |
| Iron 0 mg | 2 % |
| Potassium 83 mg | 2 % |
*Percent Daily Values are based on a 2,000 calorie diet.
Of Course I tend to believe the micronutrient values are more important than the Macronutrient
Fat 0 g 0% Saturated 0 g 0% Trans 0 g РMonounsaturated 0 g РPolyunsaturated 0 g РCarbs 31 g 10% Fiber 2 g 9% Total Sugars 27 g РAdded Sugars 17 g РProtein 1 g 1% Cholesterol 0 mg 0% Sodium 2 mg 0% Calcium 7 mg 1% Magnesium 6 mg 1% Potassium 83 mg 2% Iron 0 mg 2% Zinc 0 mg 2% Phosphorus 12 mg 2% Vitamin A 3 µg 0% Vitamin C 9 mg 10% Thiamin (B1) 0 mg 3% Riboflavin (B2) 0 mg 4% Niacin (B3) 0 mg 3% Vitamin B6 0 mg 4% Folate (Equivalent) 6 µg 1% Folate (Food) 6 µg РVitamin B12 0 µg 0% Vitamin D 0 µg 0% Vitamin E 1 mg 4% Vitamin K 18 µg 15% *Percent Daily Values are based on a 2,000 calorie diet.
