Recipes · French · Desserts
Fruit Compote
One serving has 195 kcal and 1 g protein, and at least a fifth of a woman's daily need of fiber (23%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (310 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 150 g Apples, raw
- 100 g Pears, raw
- 15 g Sugar
- 40 g Water
- 5 g Lemon juice
- 0.3 g Cinnamon
Method
- Peel, core and chop the apple and pear into even chunks.
- Put the fruit in a saucepan with the water, sugar, lemon juice and cinnamon.
- Bring to a gentle simmer, cover, and cook for 12-15 minutes, stirring occasionally, until the fruit is soft but still holds some shape.
- Taste and adjust the sweetness if needed, then let it cool slightly.
- Serve warm or chilled, on its own or with yogurt.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 195 kcal | 9% |
| Carbohydrates | 51.5 g | |
| Water | 257 mL | |
| Fiber | 6.9 g | 23% |
| Protein | 0.78 g | 2% |
| Tryptophan | 0 g | |
| Threonine | 0.02 g | |
| Isoleucine | 0.02 g | |
| Leucine | 0.04 g | |
| Lysine | 0.04 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.02 g | |
| Tyrosine | 0 g | |
| Valine | 0.04 g | |
| Histidine | 0.01 g | |
| Fat | 0.41 g | |
| Monounsaturated | 0.1 g | |
| Polyunsaturated | 0.17 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.16 g | |
| Saturated | 0.07 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 22.7 mg | 2% |
| Copper | 0.13 mg | 14% |
| Iron | 0.4 mg | 2% |
| Magnesium | 15.4 mg | 5% |
| Manganese | 0.15 mg | 8% |
| Phosphorus | 29.1 mg | 4% |
| Potassium | 283 mg | 6% |
| Selenium | 0.2 µg | 0% |
| Sodium | 4.3 mg | |
| Zinc | 0.17 mg | 2% |
| Thiamin (vitamin B1) | 0.04 mg | 4% |
| Riboflavin (vitamin B2) | 0.07 mg | 6% |
| Niacin (vitamin B3) | 0.31 mg | 2% |
| Pantothenic acid (vitamin B5) | 0.15 mg | 3% |
| Pyridoxine (vitamin B6) | 0.09 mg | 7% |
| Folate (vitamin B9) | 12.5 µg | 3% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 10.5 mg | 2% |
| Vitamin A | 5.5 µg | 1% |
| Vitamin C | 13.2 mg | 18% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 7.8 µg | 9% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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