Courtesy of Melissa Halas-Liang of Melissa’s Healthy Living
Pears are plentiful during the fall season, and this compote is the perfect way to enjoy them. There are many ways to eat compote. Eat it on its own hot or cold, put it on top of oatmeal or yogurt or even use it as a savory sandwich spread. This pear compote is rich in vitamin C and fiber and should keep in the fridge for about a week.
Spiced Pear Compote
Makes 4 servings
- 4 ripe but firm pears*,
- ¼ cup seedless raisins
- 2/3 cup water
- ½ tsp cinnamon
- Pinch of nutmeg
- 2 tsp butter or vegetable oil
- 1 Tbsp lemon juice
- Honey (optional)
- Peel pears, core and chop into bite-size pieces.
- Put pears, raisins, water, spices and butter or oil into a small pot and cook over medium heat, stirring occasionally for about 10 minutes.
- Add lemon juice and cook for about 5 more minutes or until pears are soft. Set aside to cool and then serve.
- If you prefer sweeter compote, feel free to add in 1 or 2 teaspoons of honey.
*You could also try this recipe using apples!
Nutrition Facts per serving (analysis does not include optional honey): Calories: 150; Total fat: 2 g Sat fat: 1.5 g Carbohydrates: 35g Sugars: 23g Protein: 1g Dietary fiber: 6g Sodium: 4g
When eating out, look for seasonal fall fruits and vegetables like pears, apples, Brussels sprouts and more in Healthy Dining menu choices.