{"id":2826,"date":"2024-09-17T17:25:51","date_gmt":"2024-09-17T17:25:51","guid":{"rendered":"https:\/\/thecarmencooks.com\/staging\/3924\/?p=2826"},"modified":"2025-01-24T16:40:17","modified_gmt":"2025-01-24T16:40:17","slug":"berry-compote-or-jam-hacked","status":"publish","type":"post","link":"https:\/\/thecarmencooks.com\/staging\/3924\/berry-compote-or-jam-hacked\/","title":{"rendered":"Berry Compote or Jam Hacked"},"content":{"rendered":"\n
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.<\/p>\n\n\n\n
Example Recipes Using Berry Compote<\/h4>\n\n\n\n
\n
\n
<\/div>\n<\/div>\n\n\n\nBerry Crumble: A healthy version of a fruit bar.<\/figcaption><\/figure>\n\n\n\nServed on top of an Almond-Teff Crepe, along with other toppings: nut butter, molassas, and banana<\/figcaption><\/figure>\n<\/div>\n\n\n\nJam Filled Cookies….fit for a queen. A bit complex, but what cookies in heaven taste like.<\/figcaption><\/figure>\n\n\n\n
Polyphenols in Blueberries<\/strong><\/h3>\n\n\n\n
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:<\/p>\n\n\n\n
\n
Ellagic Acid<\/strong>: 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.<\/li>\n\n\n\n
Anthocyanins<\/strong>: These give blueberries their deep color and are known for their antioxidant, anti-inflammatory, and neuroprotective effects.<\/li>\n\n\n\n
Flavonols<\/strong>: Quercetin is a well-known flavonol found in blueberries, which has anti-inflammatory and antioxidant properties.<\/li>\n\n\n\n
Proanthocyanidins<\/strong>: These polyphenols are known to protect against oxidative stress and improve cardiovascular health.<\/li>\n<\/ul>\n\n\n\n<\/figure>\n\n\n\n\nBlender Pancakes made with teff flour and cashews are high in minerals, particularly zinc. Teff flour contains a wide range of nutrients.<\/figcaption><\/figure>\n\n\n\n<\/figure>\n\n\n\n<\/figure>\n<\/figure>\n\n\n\n
\n
\n
\n
\n
\nTeff is wonderful to add to part of your flour in pancakes. If you use Berry Compote you can skip the syrup or honey and reduce your empty calories, lower the glycemic index, and increase your phytochemicals. <\/figcaption><\/figure>\n<\/div>\n<\/div>\n\n\n\nCherry Chia Sauce can be used on top of anything from a slice of bread to a bowl of oatmeal, a grain and seed bowl, or the traditional use in crepes or on pancakes. The proportions of this are exactly the same as the Berry Compote, only here strawberries were used, and 1 T of chia seed was stirred in at the last 4 minutes of cooking to prevent damaging the Omega-3 fats. You can also leave out the tapioca flour as the chia serves as a thickening agent. <\/figcaption><\/figure>\n\n\n
<\/div>
\n
<\/div>\n<\/div>\n
Berry Jam Compote Filling<\/h2>\n
<\/div>\n\n
<\/div>\n
This recipe saves on your quantity of berries by relying on the clean ingredient, tapioca flour, instead of pectin. Sugar free with honey or with organic sugar, this tasty sauce is a healthy alternative over expensive store bought jam in terms of living nutrients, and being free of preservatives. Phytochemicals are an important part of the diet and are especially valuable for toddlers to establish healthy gene expression for life free of oxidative damage. <\/span><\/div>\n
![\"a](\"http:\/\/thecarmencooks.com\/staging\/3924\/wp-content\/uploads\/2024\/08\/02A33E18-4C0E-42EB-8D90-762F662F2337_1_105_c.jpeg\")
![\"an](\"http:\/\/thecarmencooks.com\/staging\/3924\/wp-content\/uploads\/2024\/08\/IMG_9459-1024x768.jpeg\")
![\"A](\"http:\/\/thecarmencooks.com\/staging\/3924\/wp-content\/uploads\/2024\/08\/IMG_4341-1024x747.jpeg\")
![\"A](\"http:\/\/thecarmencooks.com\/staging\/3924\/wp-content\/uploads\/2024\/09\/IMG_5246.small_-856x1024.jpeg\")
<\/figure>\n\n\n\n![\"A](\"https:\/\/thecarmencooks.com\/staging\/3924\/wp-content\/uploads\/2024\/09\/IMG_5228-1024x682.jpeg\")
![\"A](\"https:\/\/thecarmencooks.com\/staging\/3924\/wp-content\/uploads\/2024\/09\/IMG_5246.small_-856x1024.jpeg\")
<\/figure>\n\n\n\n![\"A](\"https:\/\/thecarmencooks.com\/staging\/3924\/wp-content\/uploads\/2024\/09\/IMG_5258-683x1024.jpeg\")
<\/figure>\n<\/figure>\n\n\n\n\n\n\n\n\n![\"gluten](\"http:\/\/thecarmencooks.com\/staging\/3924\/wp-content\/uploads\/2022\/07\/Pancakes.Teff_.Banana-1024x683.jpg\")
![\"A](\"http:\/\/thecarmencooks.com\/staging\/3924\/wp-content\/uploads\/2022\/08\/EDDDA804-C8BE-4E3C-BD7C-4A126C527669_1_105_c-1024x683.jpeg\")
![\"A](\"https:\/\/thecarmencooks.com\/staging\/3924\/wp-content\/uploads\/2024\/09\/IMG_5246.small_-300x300.jpeg\")
<\/div>\n<\/div>\n