Berry Fruit & Chia Seed “Zero” Refined Sugar Compote
Why is this Berry Fruit & Chia Seed “Zero” Refined Sugar Compote so good & healthy compared to most commercial shop bought brands?
Made with only the best quality, organic, mixed berries
Zero refined sugar
Antioxidant rich
Polyphenol laden
Chia seed’s provide a ‘high-in’ protein hit.
‘Gut friendly’
vegan
gluten free
& low in natural fruit sugar
….Are you ready to start eating for better health & vitality today with my Healthy Berry Fruit & Chia Seed “Zero” Refined Sugar Compote?
“Make today the day you take your first step towards changing your diet to a ‘Pro Health’ diet.”
A little background about eating berries and why mixed berries are so good for you?
Berries provide you with potassium, magnesium, vitamins C and K, fibre, and prebiotics - carbohydrates that help promote a healthy gut.
Berries contain anti-inflammatory antioxidants. High in ‘polyphenols’, Polyphenols are health-supporting and have two main benefits being antioxidant and anti-inflammatory, they help fight free radicals (unstable molecules) in our body. This is important as a buildup of free radicals damages our cells.
Blueberries* - named for their blue colour they are native to North America. Revered as a gift from the Great Spirit, Native Americans referred to them as “star berries” because of the star shape on the blossom and fruit. Nutrient rich, especially in vitamins C & K and the mineral manganese. Most research focuses on its powerful antioxidants; including anthocyanin (from the blue colour), resveratrol and quercetin. They are high in fibre and low in sugar and anti-inflammatory.
How can they help you?
Cancer Prevention. They contain cancer fighting antioxidants called anthocyanin and ellagic acid, thought to block metabolic pathways that may lead to cancer.
Eye Health. Antioxidants protect and strengthen the microcirculation to the eyes.
Circulation & Heart. It has been shown regular blueberry eating improves blood vessel flexibility, decreases blood clotting and inflammation: raises HDL (good cholesterol) and lowers LDL (bad cholesterol) - offering stroke protection.
Healthy Skin. Vitamin C is essential for collagen formation whilst antioxidants protect the collagen. Blueberries are rich in both of theses anti-ageing ingredients.
Healthy Mind. Studies show blueberry helps with memory loss, increases circulation to the brain and improves brain neuron health.
Urinary Health. Hippuric acid in blueberry acidifies the urine, helping prevent the development of harmful bacteria and helping to remove calcium oxalates that lead to kidney stones.
Raspberries* - Red raspberries are high in beta carotene, vitamin C and folate. Black raspberries, in laboratory studies have proven to have anti-cancer properties. Recent studies confirm that raspberries contain a vast array of antioxidants with a host of potential benefits in regulating metabolism and fighting diseases. one of these antioxidants is the anti-inflammatory compound, ellagic acid, which is cancer-protective.
How can they help you?
Cancer Fighting. Phytonutrients in red and black berries may inhibit the development of certain cancers. Particular studies have focused on the potential of black raspberries to protect agains DNA mutations and inhibit the growth of tumours.
Metabolic Aid. Preliminary research suggests rheosmin, a phenolic compound, can suppress the digestion and absorption of fat, and stimulate the metabolism. Another compound, tilisroside, has a similar action and may also help regulate blood sugar levels.
Blackberries* - High in Antioxidants, of which anthocyanin are responsible for their deep purple colour. Anthocyanins also fight free-radical damage in the body and address a range of modern conditions including hypertension, diabetes, cancer, vision loss, poor liver function and declining mental faculties. The berries also have detoxifying properties and promote gut health.
How can they help you?
Skin Health. The berries are a great sauces of antioxidant ellagic acid, which can help reduce damage done to the skin from over exposure to sun. Ellagic acid also prevents the breakdown of collagen, the “scaffolding” that supports firm skin and prevents inflammation.
Gut Health. Contains both insoluble and soluble fibre, helpful for bowel regularity and removing toxins from the gut.
Heart Protective. Blackberries contain salicylic acid, a compound with properties similar to aspirin (also known as acetylsalicylic acid), which could help protect agains heart disease and lower blood pressure.
Anti-Cancer properties. Ellagic acid has been shown to stop the growth of cancer cells in laboratory tests.
Black Currants - High in vitamin C, with useful levels of potassium and phosphorus, blackcurrants also contain a range of different anthocyanin, antioxidants that protect against heart disease, cancer, and neurological disorders such as Alzheimer’s disease. The fruits also have antibacterial properties and promote better vision
How can they help you?
Heart Health. Its potassium content. helps maintain a regular heartbeat, and acts as a diuretic and blood-pressure regulator. Its antioxidants also help prevent damage to blood vessel walls that can lead to atherosclerosis (hardening of the arteries).
Brain Food. Anthocyanin, which give the berries their colour, help protect the brain from the free-radical damage associated with dementia and Alzheimer’s disease.
Better Night Vision. Antioxidants in the fruit have been shown to improve night vision, relieve eyestrain, and help prevent cataracts.
Urinary Tract Infection. Has a similar antibacterial action to cranberries. Regular consumption of the juice can help fight urinary tract-infections (UTI”s).
Immunity Boosting Tonic. Its mixture of vitamin C and antioxidants is good as a general tonic to help protect and boost immunity, and heal wounds more quickly.
Dark Cherries - If you choose the right kind, cherries can be called one of today’s superfoods. Montmorency cherries have the most medicinal value as they are rich in antioxidants, are a good anti-inflammatory and are useful in the prevention and treatment of gout. They are also one of the very few fruits to contain melatonin, which can help treat insomnia and jet lag and can encourage good sleep.
How can they help you?
A Good Night’s Sleep. Sour cherries are one of the few foods to contain significant amounts of melatonin, a hormone produced naturally by the body as part of our sleep-wake cycle. studies show that a glass of sour cherry juice before bedtime can promote sound sleep.
Anti-Diabetic. Tart cherries may be useful in treating diabetes. Their abundant antioxidant anthocyanin can increase insulin production, helping to regulate blood sugar levels.
Anti-Inflammatory. Rich in potent antioxidants that can help fight inflammation. Drinking tart cherry juice has been shown to reduce post exercise pain and inflammation in athletes and distance runners.
Arthritic Conditions. Gout, an inflammatory condition related to arthritis, is caused by an excessive accumulation of uric acid in the blood. Both sour and sweet cherries have been found to reduce levels of urates in the blood and to reduce the risk of contracting gout.
Medool Dates* - Fruit of the date palm, growing in hot, dry climate such as the Middle East, Africa and California. Known to be the oldest cultivated fruit, with evidence dating to around 6,000 B.C. The fruit was highly coveted due to its difficult and labor-intensive cultivation. The Medjool date or “The King of Fruits” is larger, moister and chewier - reserved for royalty and celebrations. The date palm symbolises trust and sustenance.
How can they help you?
Digestive Health. Packed with fibre ensuring our bowels work efficiently. This high fibre content helps to offset the relatively high fruit sugars.
Heart Health. A great source of minerals, including: Iron, for healthy red blood cells and improved oxygen transportation around the body. Potassium for control of heart rate and blood pressure. Unsaturated fatty acids (palmitoleic, oleic, linoleic, and linolenic acids) to reduce inflammation.
Eye Health. B vitamins, Vitamin A and antioxidant carotenes (lutein and zeaxanthin) protect agains macular degeneration.
Healthy Skin. Vitamins A & B for healthy skin and mucous membranes.
Want some more Pro Health diet tips?
Try these following suggestions & guidance tips:
Eat a variety of foods to ensure adequate intake of nutrients
Eat plenty of fruits and vegetables - the bigger the variety and selection of colour’s, the better
Consume whole grains, nuts and healthy fats rich in unsaturated fatty acids
Reduce your intake of saturated fats
Limit sugar intake. Especially refined sugars.
Cut back on salt
Drink good quality water regularly
Aim to eat only when you’re hungry
Try to avoid snacking between main meals. It confuses the body’s natural signals of ‘enough food’ from your brain to your gut
Try to avoid eating when ‘On the Go’. Remember, when and where we choose to eat can also impact on our health.
Want to start eating for better health but don’t know where to start? Want to change to a ‘Pro Health’ diet’, but uncertain how to? I’ll let you into one of my professional gem’s on how to get real, rewarding & successful results…
“It’s all about making simple swaps rather than extreme changes & restrictions.”
Start today by reducing the amount of highly processed, high sugar, salt & fat foods you eat. It’s No1 when it comes to how to start eating a pro health diet. Try swapping high sugar, salt, fat and processed foods to their healthier whole food, high fibre, healthy fat alternatives. Whole foods allow the body to experience, sustained energy releasing carbohydrates which contribute to a healthy gut microbiome - ‘Healthy gut, healthy us’. More energy, less stress, better sleep, healthier clearer skin, improved mood & motivation.
Eat right, feel happy.
There’s an added bonus when we start to pay attention to what, where and how we’re eating, as well as being one of the key foundations for promoting better health & wellbeing, when we eat well, we feel good and naturally enjoy life more. And when we enjoy life more, we naturally become aware of feeling and experiencing a greater sense of happiness and purpose in life.
My Healthy Berry Fruit & Chia Seed “Zero” Refined Sugar Compote Recipe:
700g mixed berries
1- 3 medool dates chopped -1 if you like your compote sharp, 3 if you like it sweeter.
6 tablespoons of filtered water
1 - 2 heaped tablespoons of chia seeds
Sterilised jars of size of choice
Place all of the ingredients into a pan with a lid. Gently stir the ingredients in the pan and bring to a gently rolling boil for 4 minutes. Turn the heat down to a slow simmer and place the lid on the pan. Cook for a further 8 minutes. Switch off the heat and allow the mixture to cool for 10 minutes. Transfer into clean, sterilised jars**.
Serving suggestions
A couple of desert spoonfuls for breakfast with coconut yoghurt, ground seeds & nuts - A healthy alternative to store bought packet cereals,
Eat in place of shop bought high sugar jam or marmalade on a slice of your favourite something.
Add to your smoothie mix for a healthy berry hit. Or, enjoy as an alternative to your regular sweet spread on pancakes with some additional fresh berries. It also goes great with my Healthy Blueberry Muffin recipe. See my earlier blog post for details.
**Tip: “I use different sized jars. One medium for my own use and a couple of smaller jars to give away.”
….Start eating for better health and vitality today. Change your diet to a ‘Pro Health’ diet.
NB* Individual berry descriptions & potential health benefits were taken from “The Little Book of Superfoods” & “Healing Foods” by Neal’s Yard Remedies - with my thanks & appreciation.
‘Already eat to boost your foundations for health?’
do you
‘Want to be a Healthier, Happier version of you?’
find more ways…. to help reduce chronic health, or lifestyle driven conditions & issues by making the best choices for yourself about when, how & what to eat?
Learn more about how to make healthy food swaps like my Berry Fruit & Chia Seed “Zero” Refined Sugar Compote to boost your nutrition & Diet by ‘Eating right’ for your individual needs, or for additional guidance & support with your Health & Wellbeing journey. Please use my contact form to get in touch and start a conversation. its your life. Choose to live it fully.
Professionally trained and qualified to support people with their Life’s journey.
Helping you achieve success and fulfilment in all areas of your life. Best wishes always - Julie