Easy Plum Compote
Easy Plum Compote - This makes it very easy to preserve the fruit.
Healthy, because
Even smarter
Nutritional values
The essential oils of cinnamon bark promote saliva and gastric juice production and thus digestion. Cinnamon also has a metabolism-stimulating and warming effect. The pulp of the vanilla bean has a sweet, sensual aroma. Vanilla calms the nerves and inhibits appetite.
If you like, you can also use honey or maple syrup instead of the coconut blossom sugar - this gives the compote a special aroma. Shelf life: a few months
(Percentage of daily recommendation)
| Calorie | 288 cal. | (14 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 18 g | (72 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 30 μg | (50 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.9 mg | (16 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 14 μg | (5 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 0.8 μg | (2 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 719 mg | (18 %) | ||
| Calcium | 37 mg | (4 %) | ||
| Magnesium | 36 mg | (12 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 0.1 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 57 g |
Ingredients
- Ingredients
- 3 ¼ lbs Plum
- 2 ¾ ozs coconut sugar
- 9 ozs Apple juice
- 1 lemon
- 1 Vanilla bean
- 1 Cinnamon stick
Preparation steps
Wash, halve, pit and quarter the plums.
Heat coconut blossom sugar in a saucepan, let it caramelize slightly over low heat and deglaze with 3 Tablespoons apple juice.
Halve the lemon and squeeze out the juice. Add remaining apple and lemon juice to sugar and bring to a boil.
Meanwhile, cut vanilla bean in half lengthwise, scrape out pith with a knife, and add both to liquid with cinnamon and plums. Cook plums for 10-15 minutes over medium heat until they begin to break down.
Pour the boiling hot mixture into clean jars up to the rim. Turn the jars upside down for about 10 minutes, turn them over again and let them cool.
