Looking for an easy dessert that utilizes those luscious antioxidant-rich blueberries? We’ve adapted a simple recipe that our friends at Tufts University created for health-nuts who still have a bit of a sweet tooth. The secret ingredient in this dessert is chia seeds, which swell to form a gel when moistened. The newest addition to the super food list, chia seeds help thicken the juices in this compote made with convenient frozen berries
- 2 cups unsweetened frozen blueberries
- 4 tsp sugar
- 2 tsp chia seeds
- 1 tsp lemon zest (freshly grated)
- 1 tsp lemon juice
- 1 tsp nonfat vanilla yogurt (Greek or regular)
- Combine 1 cup frozen unsweetened blueberries, 4 tsp sugar, 2 tsp chia seeds, 1 tsp freshly grated lemon zest, and 1 tsp lemon juice in small saucepan.
- Place over medium-high heat and cook, stirring frequently, until berries have thawed and juices have come to a simmer.
- Reduce heat to medium-low and cook, stirring, until compote has thickened lightly and chia seeds have become translucent, 2 to 3 minutes.
- Remove from heat; stir in second cup of frozen blueberries. Divide compote between 2 dessert dishes. Top each serving with 1 tbsp. nonfat vanilla yogurt (Greek or regular) and 1 tsp. toasted sliced almonds.
Yield: 2 (1/2-cup) servings. 130 calories, 3 grams total fat, 0 grams saturated fat, 5 grams fiber, 20 grams sugars per serving.
Key Ingredient Benefits
Blueberries: These popular berries may just be the super stars of the fruit world. They offer antioxidant support, cognitive, and cardiovascular benefits. Blueberries are an excellent source of bone-healthy vitamin K and a very good source of free radical-scavenging vitamin C and manganese. Blueberries are also a good source of heart-healthy fiber.
Chia Seeds: Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, omega-3 fatty acids and various micronutrients.
Lemon: This fruit contains citrus bioflavonoids, which have antioxidant properties and are active in improving the function of the immune system. Lemons also have anti-microbial properties and are a good source of a number of nutrients including, vitamin C, potassium, and folate. The lemon’s bioflavonoids may also function as anti- inflammatories and lower blood pressure and cholesterol.
Yogurt: This versatile ingredient contains lactobacillus, a probiotic demonstrated to have positive effects on the health of the digestive system as well as the immune system. Yogurt is rich in calcium, phosphorus, riboflavin-vitamin B2 and iodine and contains vitamin B12, pantothenic acid (vitamin B5), zinc, potassium, protein and molybdenum.