Cherry-Mango Compote (Gluten-Free)
This refreshing and easily-prepared dessert features BIG color fruits rich in protective phytochemicals, potassium, and fiber. Including the whole orange not only adds extra gut-friendly soluble fiber, but adds the refreshing tang of orange zest without the extra step of grating off the zest from the orange skin. You can either let the frozen fruit thaw slowly in the refrigerator, or you can thaw the fruit in the microwave in a microwave-safe glass bowl. This is an easy make-ahead dish to share with friends or to contribute to potluck gatherings.
- 1 lb bag frozen cherries, thawed
- 2 lb bags frozen mango chunks, thawed
- 1 large orange, washed
- 1 tbsp. honey
Pour the frozen fruit into a large glass bowl. Break apart any fruit chunks frozen together.
Wash the orange and cut off both end. Cut into 1/8 pieces and remove seeds. Place the orange chunks into your VitaMix or blend. Add the honey and puree until smooth. Pour the orange-honey mixture over the fruit, and stir to combine. Cover and store in the refrigerator until serving time.
Makes about 7-8 cups (or about 10 ¾ cup servings). Each ¾ cup serving provides about 80 calories, 1g protein, 0g fat (0g sat fat), 0 mg cholesterol, 20g carbohydrate (including 18g sugar; 2g fiber), 20 mg calcium, 10 mg magnesium. 2 mg sodium, 220 mg potassium.
NOTE: While each 3/4-cup serving of the fruit-rich dessert provides about 4 ½ tsp sugar, only about ½ tsp of this total comes from added sweetener (honey) – and all the rest comes from the fruit.