Breakfast compote

It’s been a long time in-between drinks (posts) so to speak. We’ve been eating too well and I’m always too hungry to think about getting the camera out to take some pics. We’ve also renovated our kitchen, and with that comes added impetus to post some more stuff about food.

Breakfast is huge in our day. We alternate between a regular breakfast of fruit, yoghurt and nuts; fruit smoothies and egg dishes/omelettes.

C likes a mix of fruit compote, oats and yoghurt with fresh fruit and nuts. Here is a super-quick fruit compote:

Ingredients

berries (blueberries and raspberries shown above), fresh or frozen
apple
2 tblsp raw sugar
squeeze of lime
2 tblsp water
* other ingredients as desired (see below)

Method: Chop apple and combine with all other ingredients in a pan. Bring to boil while stirring, then simmer on low heat until the mixture is thick and jam-like. Watch and stir intermittently to ensure it doesn’t burn.

Serve for breakfast with yoghurt, or mixed with oats and served with nuts and fresh fruit.

  

About fruit compote

A compote (French for “mixture”) is a dessert originating from 17th-century France. It is generally made of fruit cooked in a sugar syrup. *The syrup may be seasoned with vanilla, lemon or orange peel, cinnamonsticks or powder, cloves, ground almonds, grated coconut, candied fruit, or raisins. The compote can be served warm or cold.

Source: Wikipedia

 

I like to make a fruit compote and then use it in different recipes for breakfast and for desserts. It’s particularly good when served with fried banana bread and chocolate or caramel sauce (or both!)

This recipe’s food promise

I don’t like to add too much sugar when cooking the compote. The fruit is often sweet enough. Therefore this sweet alternative to breakfast cereals, jams and other store-bought options is much healthier. The berries, which are a feature of this dish, provide the following nutritional features:

• high in antioxidants, micronutrients and fibre
• B vitamins
• anti-inflammatory
• potential protection against cancer and ageing

Chocolate cake promise?

Chocolate cake with chocolate ganache frosting

What’s the promise in chocolate cake?

How does this food adhere to my rules of thumb? Well … it sort of fits into ‘options to suit your health and lifestyle needs’ … sort of.

I actually don’t like chocolate. People who know me are used to that fact, but strangers often won’t believe me. We were browsing recently in the Makana chocolate factory  and were offered a sample which I declined, and had to justify by saying I didn’t really like chocolate. The woman seemed astonished. I did explain that I was looking for gifts for friends and family, hence I wasn’t crazy. This place, by the way, has the most beautiful chocolates, in both taste and presentation.

Sorry for the digression. My husband, C,  does like chocolate, so it shouldn’t be up to me to tell him not to eat it. And dark chocolate is good for you in moderation.

So I have started baking little cakes, that C can enjoy occasionally. The food promise is in a few of the ingredients—chocolate, organic eggs, organic flour—it’s in the look and smell of the cake; and it’s in the upgrade possibilities (serving suggestions).

My first baking effort was this chocolate cake. I found the recipe on Epicurious and have made it 3 or 4 times so far. It always comes out well. I particularly like the fact that it is not too sweet, and not too rich. Just right! Here’s the link to the recipe:

Giant Chocolate Cake with Bittersweet Chocolate Ganache and Edible Flowers

Upgrades

Serve with strawberries and cream

This recipe’s food promise

Dark chocolate has:

• antioxidants (flavonoids)
• some benefits for heart health (lowered blood pressure)
• potential to regulate stress hormones
• potential as a mood booster

Creamy corn-cauli chowder

Creamy corn-cauli chowder ingredients

About chowders

Chowders are thick soups that generally contain seafood or vegetable, often with milk or cream. You can thicken a chowder with flour, potato or cheese. In this recipe I have thickened the soup with cauliflower and corn, which makes it healthy and hearty.

Ingredients

Olive oil
1-2 cloves of garlic (or to taste)
2 brown onions
1/2 head of cauliflower (in flowerets)
Chicken or vegetable stock
Tinned creamed corn
Tinned corn niblets
Seasonings: salt, pepper, chilli flakes, thyme, shallots, parsley
Cream

Method: Saute garlic and onions in olive oil for 5 minutes. Add chilli flakes, thyme and some parsley together with the cauliflower flowerets and sauté further 5 minutes. Add stock—bring to boil then simmer until cauliflower is soft. Let cool then puree with stick blender. Add creamed corn, corn niblets and shallots. Heat through. Add cream and season to taste. Heat and serve.

Upgrades

Serve with spicy tomato relish,

or sautéed prawns,

or crispy bacon and parsley.

This recipe’s food promise

The main ingredients in this soup are white and yellow vegetables. These combine to provide:

• fibre
• vitamin C and folate
• antioxidants (flavonoids)
• immune system boost
• potential protection against cancer and ageing