Her Hormone Health

A Simple Make-Ahead Breakfast Topping

This easy blueberry compote is one of those simple recipes I make again and again. It takes just 5-10 minutes to prepare, uses only three ingredients and is an easy way to add blueberries to breakfast or snacks.

I usually make a batch and keep it in the fridge, then spoon it over chia pudding, yoghurt, porridge or quinoa porridge throughout the week. I use frozen wild organic blueberries, which means I can keep a bag in the freezer and make a fresh batch whenever I need one.

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Why Blueberries Are So Good for You

Blueberries may be small, but they’re packed with nutrients and plant compounds. They’re particularly well known for their anthocyanins, the natural pigments responsible for their deep blue-purple colour and a type of antioxidant polyphenol.

They also provide fibre, vitamin C and vitamin K, making them an easy way to add more nutrient-rich fruit to your diet.

When it comes to hormone health, I don’t think of blueberries as a food that will somehow “balance” hormones on their own. Instead, they’re one of the many colourful whole foods I like to include as part of a varied diet, providing fibre and beneficial plant compounds that can support our overall health.

What About Wild Blueberries?

I’ve recently started buying frozen wild blueberries, and this was something I wanted to understand a little better.

Wild blueberries tend to be smaller than the cultivated blueberries we usually see in supermarkets, with a greater proportion of deeply coloured skin. Research has found that wild blueberries can be particularly rich in anthocyanins and other polyphenols, although the exact amounts vary depending on the variety and growing conditions.

That doesn’t mean you need to choose wild blueberries to get the benefits. Regular blueberries are still a nutritious choice and contain many of the same beneficial plant compounds. For me, finding frozen wild blueberries has simply become an easy way to keep them available all year round, particularly for recipes like this compote.

Do Blueberries Need to Be Organic?

I choose organic blueberries where I can, particularly because berries are a food I eat regularly. Blueberries also regularly appear on the Environmental Working Group’s Dirty Dozen list, which looks at pesticide residues found on conventionally grown produce in the US.

For me, reducing my exposure to pesticides where I reasonably can is important. I don’t buy absolutely everything organic, but I tend to prioritise organic versions of fruits and vegetables that are known to have higher levels of pesticide residues. This is a personal choice, and I appreciate that organic produce isn’t always available or affordable for everyone.

I’ve talked more about how I decide which fruits and vegetables to prioritise buying organic in my article on the Dirty Dozen, which you can read here.

For this recipe, I use frozen organic wild blueberries. They’re convenient, there’s no pressure to use them before they spoil, and I can take exactly what I need from the freezer whenever I’m making this compote.

Tips for the Perfect Easy Blueberry Compote

• You don’t need to defrost the blueberries first – add them straight to the saucepan from frozen.
• Keep the heat fairly gentle. The blueberries will release their juices as they warm, so there’s no need to add lots of water.
• Adjust the texture to suit you. I like to gently squash some of the blueberries while leaving others whole, which gives the compote a lovely thick but slightly chunky texture.
• Remember that it will thicken as it cools, so take it off the heat while it’s still slightly looser than you ultimately want it.
• Taste before adding any extra sweetness. I find one tablespoon of maple syrup is plenty, but the sweetness of blueberries can vary between batches.
• Make it ahead – I usually prepare a batch and keep it in the fridge so I can quickly add it to breakfasts throughout the week.

Ways to Serve Blueberry Compote

This is one of those simple recipes that works with so many different breakfasts and snacks. I love serving it with chia pudding, yoghurt, porridge or quinoa porridge.

It’s also delicious spooned over pancakes or my Gluten-Free Buckwheat Waffles.

You could also serve it with overnight oats, add a spoonful to a smoothie bowl or simply enjoy it with yoghurt, nuts and seeds for a quick snack.

Storage Tips

Allow the easy blueberry compote to cool completely before transferring it to a clean, airtight container or jar. Store it in the fridge for up to 4 days.

You can enjoy it cold straight from the fridge or gently warm a portion before serving.

You can also freeze the compote for up to 3 months. I’d recommend freezing it in small portions so you can defrost just what you need. Leave it to thaw overnight in the fridge, then give it a good stir before serving.