Blueberry Compote (Healthy + Easy Recipe) - The Simple Veganista (2024)

FAQs

What is the healthiest way to eat blueberries? ›

As with many foods, you will obtain the greatest health benefits from blueberries if you eat them raw. Cooked blueberries still have some health benefits but, say, blueberries baked into pancakes won't have all of the nutritional flavor or nutritional benefits of the raw fruit.

For a thicker and chunkier blueberry compote, almost like pie filling texture, remove the fruits about ⅔ of the way through the cooking time and allow the liquid to reduce by half. When you add the fruits back in, take it off the heat, it will thicken up further as it cools.

Here's how to make it:

Bring a 10-ounce bag of frozen blueberries, 1 tablespoon pure maple syrup, a wide strip of lemon zest, a shake of ground cardamom, and ¼ cup water to a boil in a small saucepan. Reduce heat to low and simmer until berries have burst, about 8–10 minutes.

Keep in the fridge for up to 2 weeks. To keep compotes for longer, freeze, in batches, in plastic containers so you can defrost only as much as you need. Spices Oriental flavours such as star anise, ginger and cardamom are fantastic for fruit with a rich flavour, such as plums and berries.

Recent study findings suggest that blueberries may influence genes which regulate fat-burning and storage, helping reduce abdominal fat and lower cholesterol. When combined with a low-fat diet, blueberries might also lower triglycerides and improve blood sugar levels, each benefits of a comprehensive weight loss plan.

Açaí berries are one of the best sources of antioxidant polyphenols and may contain as much as 10 times more antioxidants than blueberries ( 44 ). When consumed as a juice or pulp, açaí berries can increase blood antioxidant levels and reduce chemicals involved in oxidative stress ( 45 , 46 ).

The tartness of lemon provides a bright and zesty contrast to the sweetness of blueberries. Lemon can enhance the flavor of blueberries by adding a touch of acidity that brings out their natural sweetness. Both lemon and blueberry are versatile flavors that can be used in a variety of dishes, from sweet to savory.

Jam is made from crushed or chopped fruit and sugar, and has a chunky texture. Jelly is made from fruit juice and sugar, and has a smooth, translucent texture. Compote is made from whole or large pieces of fruit that are cooked in a syrup made from sugar and water. It has a thicker texture than jelly.

They are considered a superfood and have the highest antioxidant content of any fruit or vegetable. They have potential benefits in reducing heart disease, diabetes, cancer, and blood pressure. There are also numerous studies showing the benefits of eating blueberries for improving memory and brain function.

You can make compote ahead of time and warm it up or throw it onto the stove after dinner. Serve it on ice cream for dessert, yogurt or toast the next morning, or anything else that could use some fruity flavor. You really can't go wrong.

What is a coulis vs compote? ›

Key Differences

Coulis can be made by pureeing fruits or vegetables, whereas compote is prepared by cooking down fruits until soft. Coulis is basically a fruit in pureed form, but compote has additional ingredients like spices and dried fruits, which lend a complex flavor.

If you would like your compote to be thicker , you can add a thickening agent such as cornstarch (make sure to mix it well in water before adding to the compote) or pectin. Simply simmering the fruit for longer with sugar also helps to boil off the extra juice.

Store in a sealed container or jar in the fridge for up to 2 weeks. Fruit compote can also be frozen for up to 3 months. Defrost in the fridge overnight before using. Serve cold, or warm gently in a small pan on the stove or in a microwave.

Antioxidants in wild blueberries appear to be heat stable since cooked berries retained significant HAA. Cooked wild blueberries can be recommended as a good source of dietary antioxidants.

Antioxidant activity was not reduced when using shorter microwaving times, or baking or boiling. “What we can say from this study is that cooking and heating, especially longer microwaving, does decrease the amount of beneficial compounds in the berries,” Grusak said.

How many blueberries can you eat a day? Generally, adding a 1/2 to 1 cup of fresh or frozen blueberries to your daily diet is a healthy and reasonable amount. Even 1/3 cup a day has been associated with a reduced disease risk. This amount provides a substantial dose of antioxidants, vitamins and fiber.

How many blueberries a day? Blueberries are something that can be enjoyed every day, and two handfuls of blueberries, which is the equivalent of 4 heaped teaspoons, counts towards one of your five-a-day portions. Research has found that eating a cup of blueberries a day reduces risk factors for cardiovascular disease.