Heart-Healthy Traditional Fruit Kompot
Experience the vibrant flavors of Eastern Europe with this Heart-Healthy Traditional Fruit Kompot recipe, a wholesome and refreshing drink perfect for any occasion. Packed with nutrient-rich ingredients like apples, pears, plums, mixed berries, and unsweetened dried apricots, this naturally sweetened beverage is simmered with a touch of cinnamon and fresh lemon juice to elevate its taste while preserving its brilliant color. With no added sugars (optional honey or maple syrup for mild sweetness), this easy-to-make recipe makes an excellent alternative to sugary drinks, offering guilt-free enjoyment. Serve it chilled for a revitalizing summer refreshment or enjoy it warm to comfort yourself on chilly days—this versatile, heart-healthy kompot is as delightful as it is nourishing. Perfect for meal prepping, entertaining, or sipping anytime, this traditional dish pays homage to centuries of culinary tradition while supporting your wellness goals.
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Recipe Information
Ingredients
- 2 medium (cored and sliced) Apples
- 2 medium (cored and sliced) Pears
- 6 whole (halved and pitted) Plums
- 1 cup Mixed berries (blueberries, raspberries, or strawberries)
- 0.5 cup (unsweetened, chopped) Dried apricots
- 2 tablespoons Fresh lemon juice
- 1 teaspoon Ground cinnamon
- 8 cups Water
- 1-2 tablespoons Raw honey or maple syrup (optional, for mild sweetness)
Instructions
1. Prepare the fruits: Wash and core the apples and pears, then slice them into wedges. Halve and pit the plums. Rinse the mixed berries and chop the dried apricots.
2. In a large pot, combine the prepared fruits (apples, pears, plums, mixed berries, and dried apricots) with 8 cups of water.
3. Add the cinnamon and fresh lemon juice to the pot to enhance the flavor and preserve the vibrant color of the fruit.
4. Bring the mixture to a gentle boil over medium heat, then reduce the heat to low and let it simmer for 25-30 minutes. Stir occasionally to ensure even cooking.
5. Taste the kompot and, if desired, add 1-2 tablespoons of raw honey or maple syrup for a hint of natural sweetness. Stir well to dissolve.
6. Remove the pot from the heat and allow the kompot to cool to room temperature.
7. Strain the kompot through a fine mesh sieve or cheesecloth to separate the liquid from the cooked fruit, or serve with the fruits for added texture.
8. Transfer the kompot to a pitcher and refrigerate for at least 2 hours to chill. Serve cold as a refreshing beverage, or warm it gently for a cozy drink in cooler weather.
Nutrition Facts
Calories |
833 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.7 g | 3% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 70 mg | 3% | |
| Total Carbohydrate | 217.6 g | 79% | |
| Dietary Fiber | 35.3 g | 126% | |
| Total Sugars | 161.6 g | ||
| Protein | 7.7 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 275 mg | 21% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 2098 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
