Stewed Fruit

Pick In Season Fruit. Want to know what to do with all that fruit, when it’s in season? Stew it. you can mix and match or use a single type of fruit.

Stewed Fruit.jpg

High in nutrients, vipe ripen, full of fiber, fruit is for kids, and the kid in you. Don’t be mislead by bad nutrition advice telling you to avoid it. Unless you are allergic/intolerant then eat fruit…just watch the portions. No more than 1/2 cup of cooked fruit at once = to 2 servings

  • Fresh fruits with pectin, a prebiotic fiber, such as: Rhubarb, blueberries, raspberries, blackberries, mulberries, figs, strawberries, apples, pears, plums, kiwi, peaches, quinces, apricots, grapes, grapefruit wedges (without white pith), pineapple, berry fruits etc. Vitamin C and phytonutrients galore!
  • Dried fruits such as figs, dates, prunes, apricots, sultanas. (Try to get preservative free organic dried fruits for best health).

Alter the Poaching Syrup. The goal is to reduce the amount of sugar, and depending on the type of fruit, this is easily done. You can always substitute a more natural sugar instead of the toxic white stuff.  A syrup usually has a 2 to 1 ratio of water to sugar, but we are trying to cut out sugar alltogether so 2 cups of water, to 1 cup of raisins, dates or 1/2 cup cane, agave, honey, coconut or maple syrup.  You can also add 1 cup of Xylitol or 1 tsp of liquid Stevia or 20 packets. Some tart fruits will benefit with a little extra sugar, some sweet fruits can use less.

Make it your own. Keep the flavorings simple or make up some great combination, some may be too complicated for your fruits.

  • straightforward- Fruit peel such as Lemon, orange or lime.
  • gourmet- Spices such as vanilla, cloves, nutmeg, cinnamon.
  • getting gastro- cayenne, cocoa, smoked paprika, ginger slice, turmeric, jalapeno, basil and other fresh herbs, edible essentials oils
  • nutrition 404- edible essential oils, fresh herbs, vinegar

Peel and Chop. Stewed fruits for breakfast with yoghurt/porridge, as a base for chia seed pudding, or as a replacement for jam ezekiel toast, they can be chunky or even whole. Also wonderful on meats, as Kombucha flavoring, with pickles

  • Try to keep pieces the same size so they cook evenly.
  • Some fruits take longer than others so the trick is to cut those larger or add them later.
  • Experimentation desired

Simmer for 10-15 minutes or until cooked. Test with a fork to ensure the fruits are tender.

Eat right away or let the flavors meld.

Featured image: stewed nectarines with coconut yogurt


Image- stewed rhubarb as base for chia seed pudding – blueberries, organic soy milk on top

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