Orange and Kiwi Compote with Toasted Almonds

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
22%
Orange and Kiwi Compote with Toasted Almonds
45 min.
6
162kcal

Suggestions


Craving a bright and refreshing dessert or sauce that's also incredibly healthy? Look no further! This Orange and Kiwi Compote with Toasted Almonds is a delightful symphony of sweet and tangy flavors, perfect for perking up your palate. Imagine vibrant slices of juicy orange and kiwi, gently simmered in a fragrant syrup infused with warm spices like cardamom, cinnamon, and allspice.

This recipe is a winner because it's naturally vegetarian, vegan, gluten-free, and dairy-free, catering to almost any dietary need. Plus, it's low FODMAP, making it a gentle option for those with sensitive stomachs. It's quick to prepare, coming together in just 45 minutes.

Whether you're looking for a light dessert, a topping for pancakes or yogurt, or a flavorful sauce to accompany grilled chicken or fish (for non-vegans!), this compote is incredibly versatile. The toasted almonds add a delightful crunch that complements the soft fruit perfectly. Prepare to be captivated by its vibrant colors and enticing aroma – it's a sensory delight that's as beautiful to look at as it is delicious to eat!

Ingredients

  • tablespoons almonds toasted sliced
  •  cardamom pods whole crushed
  •  cinnamon sticks 
  • slices kiwis peeled
  • large oranges white
  • 0.3 cup sugar 
  • 0.5 teaspoon vanilla extract 
  • 0.8 cup water 
  •  allspice whole

Equipment

  • bowl
  • sauce pan

Directions

  1. Stir first 5 ingredients in small saucepan over medium-high heat until sugar dissolves. Bring to boil. Reduce heat; simmer until liquid is syrupy and slightly reduced, about 8 minutes.
  2. Remove from heat. Stir in vanilla.
  3. Arrange orange and kiwi slices in shallow bowl.
  4. Pour hot syrup and spices over fruit. Chill at least 1 hour and up to 4 hours.
  5. Sprinkle almonds over; serve.
  6. Per serving: calories, 115; total fat, 2 g; saturated fat, 0.5 g; cholesterol, 0
  7. Self

Nutrition Facts

Calories162kcal
Protein5.97%
Fat11.57%
Carbs82.46%

Properties

Glycemic Index
33.38
Glycemic Load
16.7
Inflammation Score
-7
Nutrition Score
12.789565252221%

Flavonoids

Cyanidin
0.08mg
Catechin
0.04mg
Epigallocatechin
0.09mg
Epicatechin
0.26mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.01mg
Hesperetin
25.07mg
Naringenin
14.11mg
Luteolin
0.84mg
Isorhamnetin
0.09mg
Kaempferol
1.06mg
Myricetin
0.14mg
Quercetin
0.46mg

Nutrients percent of daily need

Calories:162.08kcal
8.1%
Fat:2.26g
3.48%
Saturated Fat:0.17g
1.09%
Carbohydrates:36.24g
12.08%
Net Carbohydrates:30.41g
11.06%
Sugar:27.98g
31.09%
Cholesterol:0mg
0%
Sodium:6.36mg
0.28%
Alcohol:0.11g
100%
Alcohol %:0.06%
100%
Protein:2.62g
5.25%
Vitamin C:116.35mg
141.03%
Vitamin K:36.45µg
34.72%
Manganese:0.48mg
23.91%
Fiber:5.83g
23.31%
Vitamin E:2.2mg
14.68%
Folate:52.51µg
13.13%
Potassium:380.19mg
10.86%
Copper:0.21mg
10.34%
Magnesium:34.86mg
8.71%
Calcium:86.92mg
8.69%
Vitamin B1:0.11mg
7.51%
Phosphorus:61.13mg
6.11%
Vitamin B2:0.1mg
5.95%
Vitamin B6:0.12mg
5.86%
Vitamin A:287.23IU
5.74%
Vitamin B5:0.41mg
4.13%
Vitamin B3:0.73mg
3.65%
Iron:0.58mg
3.23%
Zinc:0.36mg
2.4%
Selenium:0.86µg
1.23%
Source:Epicurious