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Tropical Fruit Compote – TypeFree Diabetes

Tropical Fruit Compote


  • 3/4 cup water
  • 1/2 cup sugar
  • 2 teaspoons fresh lemon juice
  • 1 piece lemon peel
  • 1/2 teaspoon rum or vanilla extract (optional)
  • 1 pineapple cored and peeled, cut into 8 slices
  • 2 mangos peeled and pitted, cut into 8 pieces
  • 3 bananas peeled, cut into 8 diagonal pieces fresh mint leaves (optional)


  1. In a saucepan combine 3/4 cup of water with the sugar, lemon juice, and lemon peel
    (and rum or vanilla extract if desired). Bring to a boil, then reduce the heat and
    add the fruit.
  2. Cook at a very low heat for 5 minutes.
  3. Pour the syrup in a cup. Remove the lemon rind and cool the cooked fruit for 2 hours.
  4. To serve the compote, arrange the fruit in a serving dish and pour a few teaspoons
    of syrup over the fruit.
  5. Garnish with mint leaves.
  6. Serve with Homemade Sour Cream

Yield: 8 servings

Nutrition Facts

Serving size: 1 cup

Amount Per Serving
Calories: 148

Total fat: Less than 1 g

Saturated fat: Less than 1 g

Cholesterol: 0 mg

Sodium: 3 mg

Calcium: 15 mg

Iron: Less than 1 mg

SOURCE: National Heart, Lung, and Blood
Institute (part of the National Institutes of Health and the U.S. Department of
Health and Human Services)


Author Admin

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