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Autumn Apple, Pear and Plum Compote Recipe

01st September 2023

Brighten up your breakfasts as we head into autumn with this colourful and gut-healthy, fibre-rich apple, pear and plum compote recipe.

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As we head into the cooler months, we need a little something to brighten up the grey days. Why not make your gut and your breakfast bowl happy with this gut-friendly recipe.

Autumn Apple, Pear and Plum Compote

Serves 4

200g red Braeburn or Cox's apples, cored and diced

200g green Granny Smith's apples, cored and diced

150g Conference pears, cored and cut into 8 wedges

150g plums, stoned and cut into 6 pieces

100g blackberries, fresh or frozen

50g macadamia nuts soaked in water overnight

50g cashew nuts, soaked in water overnight

50g whole peeled almonds, soaked in water overnight

 

For the syrup:

400ml water

4 star anise

5 green cardamom pods

1 tsp ground cinnamon

2 whole bay leaves

1tsp ground cinnamon

2 whole bay leaves

1tsp finely grated orange zest

6tbsp apple juice

2tbsp local runny honey

 

To make the syrup, put all the ingredients in a steel saucepan and simmer gently, uncovered, over a low heat until the syrup has reduced by half.

Add the apples and simmer for 5 minutes, then add the pears, plums and blackberries and simmer for a further 5 minutes.

Remove from the heat and allow to cool the liquid before storing in an airtight container in the fridge for up to 4 days.

To serve, decant the fruit into serving dishes. Serve with a little of the syrup and a sprinkle of soaked nuts which have been rinsed under cold running water and dried on kitchen paper.

This recipe is taken from Gut Gastronomy: Revolutionise Your Eating to Create Great Health, by Vicky Edgson & Adam Palmer. This is a great Gut-Friendly cookbook which is based on the health regime devised by Elaine Williams and Stephanie Moore, our Gut Health Programme Leader.