Raspberry Compote - A healthy, sugar-free alternative to jam

A super-food packed raspberry compote that can be added to a number tasty treats.  Made with chia seeds and no sugar,  it's a healthy, low carb treat you can enjoy guilt free!

What is Compote used for?

There's a number of things you can use compote with.  It's a lot like jam, but I urge you to think beyond dry toast for application ideas 🙂

Some of my favorite ways to use raspberry compote is on protein pancakes, protein crepes or atop my 60-second low carb english muffin.  But you could also use it to top bananas, ice cream, greek yogurt or even bake it into your homemade muffins! 

If you're someone who currently eats store-bought jam, this would make a great alternative.  I've also added it to this Superfood Breakfast Bowl and it's really tasty!

How to make Raspberry Compote

This is a super simple recipe and it's the chia seeds that really give it a beautiful texture that makes it perfect to top your favorite treats with.

• Start by soaking your chia seeds (just for 5 to 10 minutes should do the trick).
• Then simmer your fresh or frozen berries in a saucepan over medium heat until it gets juicy and saucy.
• It's a personal choice to either mash your berries or let them stay in tact. I prefer the texture of whole berries.
• Then you'll add the chia seeds to the saucepan and stir until they fully expand and become gelatinous.
• Add your non-sugar sweetener of choice in small increments so you can taste as you go.  Careful not to over sweeten.
• You can then remove from the heat, let cool and store until served.  I store it in a mason jar.

Compote vs Jam?

The difference is really in the way it's cooked.  Jams are made of boiled fruits, whereas a compote is cooked in a sugar syrup.  However, we're swapped out the sugar for a non-sugar sweetener and added chia seeds to create the syrup-like texture.

How to make Raspberry Compote Sugar Free

The recipe I'm sharing calls for xylitol as I find that's the best non-sugar sweetener to use for this recipe.  However, you can just as easily swap it out for Swerve, erythritol, stevia or monk fruit.  Regardless of which option you go with, please ensure you add your sweetener in small increments and taste as you go.  If you make the mixture too sweet, it's hard to enjoy.

If you make a recipe from this collection, share a photo on Instagram and tag me!  I'd be happy to share it 🙂

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Raspberry Compote - A healthy, sugar-free alternative to jam

Yield: 10 servings

Cook Time: 15 minutes

Total Time: 15 minutes

A healthier, sugar-free alternative to jam or berry sauce. Perfect for topping off your favorite healthy treat.

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Ingredients

• 1 10 oz bag of frozen berries (any kind you like)
• 3 tablespoons of chia seeds
• 2 to 3 tablespoons of xylitol (if you prefer stevia, use much less)
• a pinch of salt
• 1 teaspoon of lemon juice

Instructions

1. Put chia seeds in a little bowl and cover with water. Just enough so that they’re totally covered. Let them soak for about 5 minutes until they form into a gel.
2. Meanwhile, add frozen berries in a pot over medium heat and stir until berries melt into a sauce-like substance. You can crush the berries as they melt, or leave some whole depending on how lumpy you want your spread to be.
3. Add the chia mixture and the remaining ingredients. Add sweetener a little bit at a time as the volume will vary based on the sweetener you use, and how sweet you want the overall end product to be.
4. Stir well and take off heat once berries are fully melted into the mixture.

Notes

• Stores in the fridge in a sealed container for up to 2 weeks.
• You can use any berry combination you choose.
• When using stevia, add small portions at a time and taste as you go so you don't oversweeten.

Nutrition Information

Yield 12 Serving Size 1 ounce
Amount Per Serving Calories 30Total Fat .9gCarbohydrates 4.6gFiber 2.5gProtein .8g

Did you make this recipe?

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Caren

Caren is a certified yoga teacher, fitness instructor and ADHD Coach.  As the founder of The Fit Habit, she shares ADHD-friendly self-care, food & fitness inspiration, along with practical ways to foster mind + body wellness.