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Indulge in the delicious taste of mixed berries at their freshest with this fantastic Healthy Berry Compote! It’s the perfect sauce to drizzle over your go-to summer treats.
It’s also a sugar-free recipe, making it an excellent choice for those looking to enjoy a healthier option.
Healthy Berry Compote Recipe
Berry Compote is a sweet sauce or syrup made with fresh or frozen berries, some sweetener, and lemon juice for flavorings. The berries used in a compote can vary but this Healthy Compote recipe includes blueberries, raspberries, and my favorite sweet cherries.
To make this Berry Compote, I started by combining berries with maple syrup in a saucepan. Then gently heated over medium-low heat, allowing the berries to release their juices. The compote is usually cooked until the berries are tender, but I prefer to leave a few whole berries for texture.
Why this Berry Compote is Healthy?
This sugar-free Berry Compote recipe is a healthier option compared to traditional berry compote because it eliminates added sugar and significantly reduces maple syrup used as a sweetener (only 2 tablespoons is used!) Here is why this berry compote can be a healthier choice:
It’s nutrient-rich: berries are low in calories but packed with essential nutrients like vitamins, minerals, and antioxidants. They provide important for digestion dietary fiber.
It’s lower sugar: Maple syrup is used as a natural sweetener in this berry compote instead of refined sugar. While maple syrup still contains sugar, it is a healthier option due to its beneficial compounds compared to refined sugar.
It’s antioxidant-rich: Both berries and maple syrup contain antioxidants that help protect the body against free radicals. Antioxidants can support overall health and well-being.
It’s lower in calories: By reducing the amount of maple syrup in this recipe, the overall calorie content of the compote is also reduced. It can be beneficial for those watching their caloric intake. ¼ cup of this Berry Compote contains:
- 41 kcal
- 0.2g fats
- 10g carbs
- 0.5g proteins
How to serve Berry Compote?
Berry Compote can be served warm or chilled, and it can be used in numerous ways. I love it to drizzle over pancakes, waffles, French toast, or oatmeal for breakfast. It can also be used as a topping for these delicious and healthy Cottage Cheese Pancakes, these Healthy Crepes, or a great way to eat it with Homemade Cottage Cheese.
| Serving: | Prep time: | Cook Time: | Total Time: |
| 6 serving | 5 min | 10 | 15 min |
Ingredients for Berry Compote
- sweet cherries
- raspberries
- blueberries
- maple syrup
- lemon juice
How To Make Berry Compote?
- In a saucepan, combine the berries, maple syrup, and lemon juice. Place the saucepan over medium heat and stir gently to combine the ingredients.
- Bring the mixture to a boil, then reduce the heat to low and let it cook for about 7-10 minutes. Stir occasionally to break down the berries and allow the compote to thicken or until it reaches your desired consistency.
- Remove the saucepan from the heat and let the compote cool slightly. Transfer the berry compote to a glass jar or airtight container and store it in the refrigerator for up to a week. Enjoy!
How Many Calories in Berry Compote?
| Calories (1/4 cup, 55g): 44 kcal | Calories (per 100g): 75 kcal |
|---|---|
| Fat: 0.2 g | Fat: 0.4 g |
| Carbohydrates: 10.1 g | Carbohydrates: 18.3 g |
| Protein: 0.5 g | Protein: 1 g |
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Healthy Berry Compote
Indulge in the delicious taste of mixed berries at their freshest with this fantastic Healthy Berry Compote! It's the perfect sauce to drizzle over your go-to summer treats.
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Condiments, Sauce
Servings 6 servings
Calories 41 kcal
Ingredients
- 1 cup or 160g sweet cherries, pitted
- 1/3 cup or 85g raspberries
- 1 cup or 150g blueberries
- 2 Tbsp. or 26g maple syrup
- 1 Tbsp. lemon juice
Instructions
In a saucepan, combine the berries, maple syrup, and lemon juice. Place the saucepan over medium heat and stir gently to combine the ingredients.
Bring the mixture to a boil, then reduce the heat to low and let it cook for about 7-10 minutes. Stir occasionally to break down the berries and allow the compote to thicken or until it reaches your desired consistency.
Remove the saucepan from the heat and let the compote cool slightly. Transfer the berry compote to a glass jar or airtight container and store it in the refrigerator for up to a week. Enjoy!
Notes
How Many Calories in Berry Compote?
| Calories (1/4 cup, 55g): 44 kcal | Calories (per 100g): 75 kcal |
|---|---|
| Fat: 0.2 g | Fat: 0.4 g |
| Carbohydrates: 10.1 g | Carbohydrates: 18.3 g |
| Protein: 0.5 g | Protein: 1 g |
Keyword mixed berries, healthy berry compote, sauce, summer treats, sugar-free recipe, berry compote, sweet sauce, syrup, fresh berries, frozen berries
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June 9, 2023 Tina Condiments, Desserts and Sweets, Recepies One comment
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