Healthy Recipes

Breakfast Apple-citrus Compote
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Peeled and sliced tart apples (about 2 medium apples) 2 cups
Pitted prunes (about 9 ounces) 1½ cups
Orange juice 1½ cups
Honey 2 tablespoons
Lemon juice 1 tablespoon
Cinnamon ½ tsp
Navel oranges, peeled and cut into segments
Pink grapefruit, peeled and cut into segments
Mint sprigs for garnish  

  1. In a 2-3 quart saucepan combine apples, prunes, and orange juice.
  2. Bring to boil, reduce heat, and simmer until apples are tender but not soft, about 10 minutes.
  3. Remove from heat. Stir in honey, juice, and cinnamon.
  4. Cool, cover, and chill.
  5. Stir in oranges and grapefruit. To serve, spoon fruits with their liquid into serving dishes; garnish with mint sprigs.

Diabetic Exchange
Fruit: 4; Vegetables: 0; Meat: 0; Milk: 0; Fat: 0; Carbs: 0; Other: 0

Nutrition Facts
Serving Size ¼ of recipe
Calories 250
Calories from Fat 5
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 10 mg
Total Carbohydrate 64 g
Dietary Fiber 9 g
Sugars 49 g
Proteins 3 g
Vitamin A 15% DV
Vitamin C 190% DV
Calcium 6% DV
Iron 6% DV
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A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.

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