|Dried apricots||200 Gram|
|Dried pears||100 Gram|
|Dried apples||100 Gram|
|Apple juice concentrate||1 Tablespoon|
Place the dried fruit in a bowl with the spices, apple juice concentrate and water and leave to soak overnight.
The next morning, transfer the mixture to a pan and bring to the boil.
Reduce the heat, half cover the pan and simmer for 25 minutes.
Remove the spices and serve.
Winter Fruit Shake: If you don't have time to prepare the compote, you can make it into this quick shake, which combines the nourishment of dried fruits with protein-rich soya milk for a wonderful morning energy booster.
Omit the cloves, cinnamon stick, apple juice concentrate and water.
Place the dried fruits (it doesn't matter whether they are soaked or not) in a food processor or blender with 250-500ml (8-18 fl oz) soya milk (or milk, if preferred).
Add 1/2 teaspoon ground cinnamon, if desired.
Blend until smooth and serve.
Serving size: Complete recipe
Calories 1262 Calories from Fat 20
% Daily Value*
Total Fat 2 g3.8%
Saturated Fat 0.22 g1.1%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 130.2 mg5.4%
Total Carbohydrates 334 g111.3%
Dietary Fiber 39.7 g158.7%
Sugars 270.3 g
Protein 12 g24.6%
Vitamin A 160% Vitamin C 25.5%
Calcium 22.9% Iron 56.7%
*Based on a 2000 Calorie diet