Gingery compote crunch

Dairy Free
Health score
49%
Gingery compote crunch
20 min.
4
435kcal

Suggestions


Indulge in the delightful Gingery Compote Crunch—a dairy-free, flavorful dessert that’s perfect for those with dietary restrictions or simply looking for a unique twist on traditional treats. This quick and easy sauce is a harmonious blend of crisp apple slices, succulent apricots, and the warm, spicy notes of ginger jam. The addition of frozen forest fruits and crunchy oat cereal topped with toasted pine nuts creates a textural masterpiece that’s both comforting and exciting. Perfect for a cozy evening or a special occasion, this recipe is not only delicious but also packed with just 435 calories per serving. Its vibrant flavors and wholesome ingredients make it a standout choice in any meal lineup, whether you’re hosting a dinner party or enjoying a quiet night in.

Ingredients

  •  bramley apples peeled thinly sliced
  • 50 apricots roughly chopped
  • tbsp jam to taste
  • 0.5  fruit frozen
  • 200 cheerios 
  • 50 pinenuts 

Equipment

  • baking pan
  • grill

Directions

  1. Heat grill to high.
  2. Lay the apple slices and apricots in a shallow, microwaveable baking dish, then add the jam and a splash of water. Cover with cling film and cook on High for 5 mins or until the fruit starts to soften. Stir the frozen fruits through, re-cover and cook for another 3 mins until defrosted.
  3. Mix together the cereal and pine nuts and spoon over. Grill for 2 mins until golden.

Nutrition Facts

Calories435kcal
Protein7.52%
Fat23.52%
Carbs68.96%

Properties

Glycemic Index
32.17
Glycemic Load
12.91
Inflammation Score
-10
Nutrition Score
36.030434649924%

Flavonoids

Cyanidin
2.14mg
Peonidin
0.03mg
Catechin
2.23mg
Epigallocatechin
0.35mg
Epicatechin
10.87mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.26mg
Luteolin
0.16mg
Kaempferol
0.27mg
Quercetin
5.68mg

Nutrients percent of daily need

Calories:434.77kcal
21.74%
Fat:12.2g
18.77%
Saturated Fat:1.46g
9.14%
Carbohydrates:80.48g
26.83%
Net Carbohydrates:70.32g
25.57%
Sugar:34.08g
37.86%
Cholesterol:0mg
0%
Sodium:259.45mg
11.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.78g
17.55%
Manganese:2.95mg
147.72%
Folate:369.8µg
92.45%
Iron:15.63mg
86.81%
Vitamin B12:3.38µg
56.42%
Zinc:7.65mg
50.99%
Vitamin B3:9.93mg
49.63%
Vitamin B6:0.98mg
49.12%
Vitamin B1:0.73mg
48.83%
Vitamin A:2137.46IU
42.75%
Fiber:10.16g
40.63%
Phosphorus:278.82mg
27.88%
Vitamin C:21.33mg
25.85%
Magnesium:100.06mg
25.02%
Copper:0.47mg
23.36%
Calcium:197.13mg
19.71%
Selenium:12.95µg
18.5%
Potassium:635.02mg
18.14%
Vitamin K:13.74µg
13.09%
Vitamin D:1.8µg
12%
Vitamin E:1.75mg
11.68%
Vitamin B2:0.15mg
8.68%
Vitamin B5:0.72mg
7.16%