4 cups of water
2 tsp. lemon juice
3 green tea bags
3 tsp. lemon zest
1 cinnamon stick
1 tbsp. manuka/local honey
4 tbsp. chopped walnuts or almonds
600g of organic dried cranberries, cherries, apples, figs, apricots
Dried fruit is antioxidant and vitamin rich, and using dried fruit in a compote/cereal is a brilliant way to add natural sweetness. This compote also includes walnuts and almonds, which are excellent sources of Vitamin E. Adding nuts to a dish lessens the after-meal surge in blood sugar, protecting against the development of diabetes and heart disease.
Boil water in a saucepan. Add tea bags and steep for 3-4 minutes then remove.
Cut fruit into bite sized pieces and add carefully to the boiling water along with the cinnamon stick, lemon juice, ,zest and honey. Cover and bring to the boil for 20 minutes, stirring occasionally until fruit is soft.
Remove from the heat and once cooled, remove the cinnamon stick. Sprinkle chopped walnuts or almonds and serve with yoghurt or porridge oats.