- 2 sliced medium Banana
- 6 Dates
- to taste grated Coconut
- 3 tablespoons chopped Almonds
Ingredients for Sugar Syrup
- 1 cup Water
- 2 cups granulated Sugar
Prepare the Sugar Syrup
Pour water in the saucepan, add granulated sugar and put over low heat. Gently stir the sugar and water until most of the sugar has dissolved. Stir until no granules of sugar are left visible. Be careful and not let the water boil or simmer, just use low heat. Once the sugar syrup has dissolved, allow it to cool at room temperature. Pour into bottles.
Chop the ingredients
While the syrup is on the heat, slice the bananas, make sure the dates are pitted and sliced and chop the almonds.
Put all the fruits together
Place bananas, almonds, and dates into the serving dish. Add the sugar syrup and sprinkle with coconut. Serve immediately. Enjoy!
No matter how tired I am, I always make this compote during the spring-summer days, standing on my balcony and enjoy its sweetness. The Compote with Banana, Dates, Coconut and Almonds is a very simple recipe that brings a lot of health benefits and gives you energy with every bite.
Content on this page…
- Did you Know?
- About the recipe
- What do you need to make the sugar syrup?
- What is the difference between a jam and a compote?
- How long will fruit compote keep in the fridge?
- Health Benefits of fruit compote
- Recipe Instructions (Steps for Fruit Compote) ↓
The recipe for Compote with Banana, Dates, Coconut, and Almonds is very simple… The ingredients, however, were carefully selected to have a great flavor along with the others. I have selected the fruits who get along with bananas and where the grated coconut can have its place as “topping”. I also use sugar syrup to make it even sweeter. To have this dessert you only need to place the sliced banana into a serving bowl along with pitted and sliced dates. Add the sugar syrup to taste and sprinkle with grated coconut and chopped almonds. I usually don’t mix them, but if you want to do this, you can. It’s all about the taste and flavors.
To make the best homemade sugar syrup is to follow the steps in my recipe (below), but you’ll need the following:
- Granulated sugar
- A saucepan
- A hob
- A ladle or funnel
Keep this in mind: for every 100g of sugar, you need 50g of water (2:1). If you don’t have time or don’t want to make the sugar syrup, use honey instead. It will add a great flavor also.
The difference between them is small. A jam is made from pureed fruits (not a juice, just pureed), and the compote is made from whole or big slices of fruit. 90% of compote recipes have sugar syrup added (homemade or bought).
The best is to eat it immediately, but if you made more than you can eat and want to serve again in another day, place the fruit compote in the refrigerator and serve it within 3-5 days max. I noted 3-5 days because it depends on what fruits you are using, for example, this dish can be kept in the refrigerator for up to 3 days.
Yes, as every fruit compote, this one has a lot of health benefits. Below, I’ll show you the most important ones.
- Banana: Potassium, Vitamin C, B6, Magnesium, Copper, Manganese, rich in fiber and antioxidants, rich in pectin (help moderate blood sugar levels), improve digestive health, aid weight loss, supports heart health, contains powerful antioxidants, improve insulin sensitivity, and improve kidney health.
- Dates: Potassium, Vitamin B6, Iron, Magnesium, Copper, Manganese, rich in fiber and disease-fighting antioxidants. Contain several types of antioxidants that may help prevent the development of certain chronic illnesses, such as heart disease, cancer, Alzheimer’s and diabetes. Also, dates help lower inflammation and prevent plaques from forming in the brain, which is important for preventing Alzheimer’s disease. Promote and ease natural labor for pregnant women when consumed during the last few weeks of pregnancy. Dates are a healthy substitute for white sugar in recipes due to their sweet taste, nutrients, fiber, and antioxidants. Another health benefit is that the fruit has been claimed to promote bone health and aid in blood sugar control, but these effects have not been studied sufficiently.
- Almonds: Vitamin E, Manganese, Magnesium, copper, vitamin B2 (riboflavin) and phosphorus. Almonds are high in healthy monounsaturated fats, fiber, protein, and various important nutrients. These fruits are high in antioxidants that can protect your cells from oxidative damage, a major contributor to aging and disease. Also, almonds are known to offer major improvements for metabolic syndrome and type 2 diabetes, and also help controlling blood pressure.
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