Heart-Healthy Traditional Fruit Kompot

Refreshingly vibrant and delightfully wholesome, this *Heart-Healthy Traditional Fruit Kompot* is a modern take on a beloved Eastern European classic. Packed with naturally sweet flavors from apples, pears, plums, mixed berries, and unsweetened dried apricots, this recipe offers a nutrient-rich alternative to sugary beverages. Infused with a hint of ground cinnamon and a splash of fresh lemon juice, the kompot boasts a harmonious balance of warmth and tanginess while preserving the fruits' rich colors and aromas. Simmered gently to release all the natural juices and served either chilled or warm, this light, caffeine-free fruit drink is perfect for any season. Customize the sweetness with raw honey or maple syrup, or enjoy its pure essence straight from the pot. Quick to make and brimming with antioxidants and fiber, this heart-healthy drink is as comforting as it is delicious.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 6

Ingredients

• 2 medium (cored and sliced) Apples
• 2 medium (cored and sliced) Pears
• 6 whole (halved and pitted) Plums
• 1 cup Mixed berries (blueberries, raspberries, or strawberries)
• 0.5 cup (unsweetened, chopped) Dried apricots
• 2 tablespoons Fresh lemon juice
• 1 teaspoon Ground cinnamon
• 8 cups Water
• 1-2 tablespoons Raw honey or maple syrup (optional, for mild sweetness)

Directions

Step 1

1. Prepare the fruits: Wash and core the apples and pears, then slice them into wedges. Halve and pit the plums. Rinse the mixed berries and chop the dried apricots.

Step 2

2. In a large pot, combine the prepared fruits (apples, pears, plums, mixed berries, and dried apricots) with 8 cups of water.

Step 3

3. Add the cinnamon and fresh lemon juice to the pot to enhance the flavor and preserve the vibrant color of the fruit.

Step 4

4. Bring the mixture to a gentle boil over medium heat, then reduce the heat to low and let it simmer for 25-30 minutes. Stir occasionally to ensure even cooking.

Step 5

5. Taste the kompot and, if desired, add 1-2 tablespoons of raw honey or maple syrup for a hint of natural sweetness. Stir well to dissolve.

Step 6

6. Remove the pot from the heat and allow the kompot to cool to room temperature.

Step 7

7. Strain the kompot through a fine mesh sieve or cheesecloth to separate the liquid from the cooked fruit, or serve with the fruits for added texture.

Step 8

8. Transfer the kompot to a pitcher and refrigerate for at least 2 hours to chill. Serve cold as a refreshing beverage, or warm it gently for a cozy drink in cooler weather.

Nutrition Facts

Serving size	(3278.9g)

Amount per serving	% Daily Value*
Calories	833.3

Total Fat 2.7g	0%
Saturated Fat 0.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 69.7mg	0%
Total Carbohydrate 217.6g	0%
Dietary Fiber 35.3g	0%
Total Sugars 161.6g
Protein 7.7g	0%

Vitamin D 0IU	0%
Calcium 274.6mg	0%
Iron 3.4mg	0%
Potassium 2097.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 2.6%

Protein: 3.3%

Carbs: 94.0%