Berries are one of the top 12 cancer fighting foods. I’ve written on blueberries in the past. The American Institute for Cancer Research covers cranberries in this article. All types of berries are really good for you! Strawberries, raspberries and blackberries have many phytochemicals (“cancer phyters”).
I love to share practical ways to include cancer fighting foods into daily eating. Berry compote is a great thing to add to pancakes, waffles or oatmeal and it’s really easy. First, I’ll share with you how I usually do it. Then, for those who like very specific recipes, I’ll share a recipe that seems like it comes pretty close to how I do it.
How to Make Compote: Jessica’s Procedure
Ok – so this is really my sister-in-law’s idea. Or at least, that’s why I started doing it. So we’ll call it Jessica’s!
Here’s what you do: (picture source)
- Put frozen berries in a small pot. As many as you want. It’s hard to have too many, in my opinion!
- Add some sugar if you don’t want it be too tart. I don’t measure. I just pour a little bit. You can always add more.
- Let them cook on medium heat until it’s thick and the berries are mushy, stirring regularly. I think it probably takes 15 – 20 minutes or so. Perfect amount of time to cook up some pancakes!
For those of you who like recipes… here you go!
- 2 cups frozen blueberries
- 3 tablespoons water
- 1/4 cup sugar
- 2 teaspoons lemon juice
- Combine 1 cup of the blueberries, water, sugar and lemon juice in a small saucepan.
- Cook over a medium heat for about 10 minutes.
- Add the rest of the blueberries and cook for 8 minutes more, stirring frequently. Serve warm.
Another Pancake Recipe!
This recipe is from my co-worker, Lindy. I had asked for it last week, when I covered National Pancake Day. She got it for me, but it was 5 minutes after I had posted! So you all can enjoy this bonus pancake recipe to go with your compote. She and her friends swear by it!
Lindy and Friends Swedish Oatmeal Pancakes
- 2 C Old fashioned rolled oats
- 2 C Lowfat buttermilk
- 2 T Ground flaxseeds
- 1/2 C Whole wheat flour
- 2 T Sugar
- 1 tsp Baking soda
- 1 tsp Baking powder
- 1 T Cinnamon
- 2 large eggs, lightly beaten
- 4 T Butter
- In a large bowl, combine oats and buttermilk. Let stand at least 30 minutes. (You could make this part the night before and kept in fridge).
- In medium bowl, combine dry ingredients. Stir them into oats mixture that has been standing. Mix in eggs and butter.
- Batter should be thick; add 1 or 2 T more buttermilk if too thick.
- Heat oil in pan and pour 1/4 cup of batter for each pancake.
- Flip when the pancakes start to bubble in the middle.
I hope you enjoy!
Last, I want to thank everyone who continues to offer encouraging words. Last week was a first, as I got a phone call of thanks! It warms my heart to hear that our messages of prevention and healthy survivorship are making a difference. It’s our mission at Cancer Services and we’re honored to be able to share the message with our community!