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Little Minnie

Reged: 04/16/04
Posts: 4987
Loc: Minnesota
tropical fruit compote
      05/02/05 03:16 PM

Tropical Fruit Compote

Coarse-grained and a light golden color, turbinado sugar has a mild molasses taste. Look for it near granulated sugar in the supermarket. If you can't find turbinado, use 1/2 cup unpacked light brown sugar. The fiery kick from the crushed red pepper enlivens the fruits' sweetness. Omit it if you're sensitive to spiciness.

1 cup water
1/2 cup turbinado sugar
1/8 teaspoon crushed red pepper
4 (1/8-inch) slices peeled fresh ginger
3 star anise
1 (2-inch) cinnamon stick
1/2 cup riesling or other slightly sweet white wine
1/2 teaspoon grated orange rind
3 cups cubed peeled ripe mango (about 1 large)
3 cups cubed peeled papaya (about 1 small)
1 cup sliced carambola (star fruit)

Bring water and sugar to a boil in a medium saucepan; cook 3 minutes or until sugar dissolves. Add pepper, ginger, anise, and cinnamon. Reduce heat; cook until reduced to 1/2 cup (about 20 minutes). Remove from heat; stir in wine and rind. Cool completely. Strain mixture through a small sieve over a bowl; discard solids.
Combine wine mixture and fruit in a bowl, and toss gently. Chill 30 minutes.

Yield: 6 servings (serving size: 1 cup)

CALORIES 166 (2% from fat); FAT 0.4g (satfat 0.1g, monofat 0.1g, polyfat 0.1g); PROTEIN 1g; CARBOHYDRATE 39.4g; FIBER 3.4g; CHOLESTEROL 0.0mg; IRON 0.6mg; SODIUM 12mg; CALCIUM 42mg;
Cooking Light, MAY 2005

IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!

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