Most compotes and jams are LOADED with added sugar…to the point you wonder, where’s the fruit?  This 5-Minute Low-Sugar Blueberry Compote has only 1 tablespoon of added sugar in the entire batch, but it still sweet and delicious!  Stir into plain Greek-style yogurt, spoon onto a stack of pancakes, drizzle over open-faced peanut butter toast, or eat with a spoon (I won’t tell 😉)

Serves: 16

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

2 cups water

1 cup fresh blueberries

1 cup frozen blueberries

1 tablespoon maple syrup

1 tablespoon chia seeds

How (your directions):

To a saucepan over medium heat, add the water, fresh and frozen blueberries, and maple syrup.

Bring to a simmer.  Mash some of the blueberries with the back of a wooden spoon and stir continuously for 5 minutes so the sugars from the fruit do not burn.

Turn off the heat and stir in the chia seeds.

Allow to cool slightly, pour into a glass jar, and allow to cool completely before storing in the fridge for a couple of days. 

If you would like more of a jam consistency than a pourable compote, add an additional tablespoon of chia seeds and stir to combine.

Why (the science):  Chia seeds are rich in fiber and heart-healthy omega-3 fatty acids, making this compote (or jam) much more nutritious than the ones you find in the grocery store.