Sugar-Free Traditional Fruit Kompot
Experience a refreshing burst of natural flavor with this Sugar-Free Traditional Fruit Kompot, a classic Eastern European beverage that highlights the vibrant sweetness of fresh, seasonal fruits. Made with apples, pears, plums, cherries, and a medley of berries, this wholesome recipe is simmered gently to extract the fruit's rich essence without any added sugar. Optional additions like cinnamon and fresh lemon juice lend a warming spice or a zesty tang, while fresh mint garnishes elevate its presentation. Perfect served warm for cozy evenings or chilled for a thirst-quenching treat, this healthy kompot is an ideal beverage for anyone seeking a naturally sweet, guilt-free delight.
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Recipe Information
Ingredients
- 2 medium Fresh apples
- 2 medium Fresh pears
- 6 whole Fresh plums
- 1 cup Fresh or frozen cherries
- 1 cup Fresh or frozen berries (e.g., raspberries, blueberries, or blackberries)
- 8 cups Water
- 1 tablespoon Fresh lemon juice (optional)
- 1 stick Cinnamon stick (optional)
- 6 leaves Fresh mint leaves (for garnish, optional)
Instructions
Wash all the fresh fruits thoroughly under running water.
Core the apples and pears, then dice them into medium-sized chunks. Leave the skins on for extra flavor and nutrients.
Halve and pit the plums.
In a large pot, combine the apples, pears, plums, cherries, and berries.
Pour 8 cups of water into the pot, ensuring all the fruit is submerged.
If using, add the cinnamon stick to the pot for a subtle spiced flavor.
Place the pot over medium heat and bring the mixture to a boil.
Once boiling, reduce the heat to low and let the mixture simmer gently for 25-30 minutes, until the fruit is soft and has released its natural sweetness into the water.
Taste the kompot. If you'd like a slightly tangy kick, add the fresh lemon juice and stir well.
Remove the pot from heat and allow the kompot to cool to room temperature.
Optional: Strain the mixture to separate the liquid from the fruit if you prefer a clear beverage, or leave the fruit pieces in for added texture.
Serve warm or transfer to a pitcher and refrigerate for at least 2 hours to enjoy it chilled.
Garnish with fresh mint leaves before serving, if desired.
Nutrition Facts
Calories |
804 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.2 g | 4% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 68 mg | 3% | |
| Total Carbohydrate | 208.5 g | 76% | |
| Dietary Fiber | 41.1 g | 147% | |
| Total Sugars | 155.0 g | ||
| Protein | 8.7 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 292 mg | 22% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 2137 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.
