Cultured Apple Goji Berry Compote

Cultured Apple Goji Berry Compote

Probiotic-rich, enzyme-filled cultured vegetables and fruits are some of the best foods you can eat to improve your digestion and strengthen your immune system.

 

I use to have terrible indigestion and acid reflux on almost a daily basis and cultured foods help heal my digestive system and made me feel like a new woman!

 

The recipe I’m sharing with you today is one of my favorite go-to recipes from my new cookbook Deliciously Holistic which is coming out in April 2013!

 

This cultured apple goji berry compote is a great way to enjoy the benefits of cultured foods if you are new to them. This yummy apple compote is a sweet and tangy mix of Fuji apples and goji berries fermented in a fragrant orange, apple, ginger, and cinnamon juice blend. Both adults and children will enjoy this sweet compote with delicious spices that adds warmth to the body.

 

Lactobacilli or microorganisms are high in natural enzymes and are responsible for turning the starches and sugars in vegetables and fruits into lactic acid. Lactobacilli predigest the cultured fruits or vegetables making them easier for your body to digest. The culturing process also increases the nutrients in these foods.

 

Lactic acid promotes the growth of healthy microflora in our intestines along with acting as a natural food preservative that prevents bad bacteria from growing and causing food to spoil.

 

Enjoy this compote on its own or with other foods and reap the benefits of all the healing probiotics and enzymes! If you don’t have goji berries, you can substitute other unsulfured dried fruits like currants, raisins, cherries, blueberries, or cranberries.

 

Liquid whey can be made by straining organic yogurt overnight in the refrigerator. The liquid that comes off of the yogurt is the whey. You can also use orange cinnamon SueroViV™   or culture starter in this recipe with excellent results.

 

If you like this recipe and cultured or fermented foods and would like to contribute to the conversation, please take a moment to leave a comment.

 

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CULTURED APPLE GOJI BERRY COMPOTE

Raw vegan, Gluten-free

Makes around 5 cups
5 medium organic Fuji apples—cored, unpeeled, and cut
in half
1 peeled orange
½ teaspoon unrefined sea salt
3 tablespoons coconut sugar, Rapadura, or Sucanat
2 teaspoons organic cinnamon
1 teaspoon fresh peeled ginger—grated
1 cup filtered or spring water (warm to 90˚F)
1 package of vegetable culture starter or ⅓ cup liquid whey
⅓ cup goji berries
1 Sterilized 2-quart large mouth glass Ball jar with lid or 2 (1-quart jars)

 

 

1. Place 1 cored apple, the peeled orange, sea salt, sweetener of choice, cinnamon, ginger, and water in high speed blender and blend until mixture is smooth, around 60 seconds. In a large bowl, stir apple juice mixture and culture starter together and let sit at room temperature for 20 minutes to allow good bacteria to start feeding on the sugars in the apple juice mixture.
2. If using whey, you can skip this step and just stir whey into the juice mixture. Place remaining 4 apples in food processor and pulse until finely chopped. In a large bowl, mix the chopped apples together with the apple juice mixture and goji berries stirring until well combined and the fruits are completely coated with the liquid.
3. Spoon the apple goji berry compote in the sterilized glass jar and mash down so that the apples release their juice and are completely covered with the liquid. Leave at least 2 inches of space at the top of the jar to allow compote to expand. Place lid on jar and ferment compote at room temperature for 2 days. After culturing compote, place in refrigerator for up to 2 months.

 

This recipe was shared on Real Food Forager’s  probiotic food challenge.

 

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Comments

  1. Congrats on the recipe book! Thanks for this recipe. Sounds very appealing for someone who has never had goji berries!
    Richard recently posted..Do you have all the key elements in your squeeze page?My Profile

    • Shelley Alexander says:

      Hi Richard, thanks so much! Goji berries are a beautiful super berry with a tart and sweet taste that is wonderful with the apples. I hope you try them :)

  2. Thanks for the receipe which has been included as well. Its something I really need to take time out and try and since the christmas season is round the corner, it offers me a great opportunity.
    Elizabeth recently posted..FM Training For Distributors and New ProspectsMy Profile

    • Shelley Alexander says:

      Hi Elizabeth, you are welcome! This cultured compote is great to have during this time of the year when you are surrounded with holiday foods that may not be health promoting. It is so easy to make and it lasts for up to 2 months, but I usually finish it way before that time. lol :) Thanks for sharing.

  3. Instead of eating what is on sale on all the shelves , this is great way to take care of our health and test our culinary talent. I love your recipes I wish I had someone that would prepare one beautiful dish or drink based on your recipes so that I would have time to take care of all the rest of the day with more energy;)
    Thanks again for this contribution of yumy healthy ideas!

    • Shelley Alexander says:

      Hi Patricia, you are so right about taking the time to test your culinary talent by preparing your own healthy foods. By doing this you really develop a great appreciation for the healing powers of these foods along with stimulating all of your senses. I hope you try to make my recipes because they will help increase your energy, strength, and immunity. Thanks for sharing :)

  4. This sounds terrific and I’d love to try it – just one question. Can you recommend a substitute for goji berries? I live on a small island and I’ve never seen goji berries here. Thanks!
    marquita herald recently posted..Learn to Manage Your Energy to Fuel Performance and RenewalMy Profile

    • Shelley Alexander says:

      Hi Marquita, You can use whatever dried local fruits you like or you can just make it with apples only and it is yummy. Some of my favorites with the apples include dried raisins, currants, cranberries, or mulberries. Enjoy :)

  5. Hi Shelly,

    great to have a recipe which includes the probiotic effect and I appreciate your explanation of that!
    I suppose you could use ‘Rejuvelac’ which starts fermentation (it is made by soaking wheat berries).
    Blueberries and/or Cranberries could be used instead of goji berries, what do you think?

    Thank you for sharing this!
    Yorinda recently posted..Vision Board Part 3 ImagesMy Profile

    • Shelley Alexander says:

      Hi Yorinda, I’m glad you like the recipe! Rejuvelac has a tart lemon taste that should be good in this recipe, try it and let me know how it comes out. You can substitute your favorite fruits for the goji berries. Raisins, currants, cranberries, mulberries, are all delicious in this recipe.

  6. Lactic acid yeast which produce lactic acid and is found in things like sauerkraut also causes the ph in the gut to go back to normal. The ph of the small intestines is supposed to be basic and the large is supposed to be acidic. An over abundance of Candida causes the opposite. Correcting this fixes a lot of gut issues that people have.
    Kalidasa recently posted..How I Almost Died From Adrenal FatigueMy Profile

    • Shelley Alexander says:

      Hi Kalidasa, you are right, cultured foods do help fix many of the gut issues that people are experiencing. Eating these cultured foods help keep candida in check due to the abundance of healthful microorganisms like lactobacilli. Check out my other post-Cultured Probiotic-rich Foods Are The Key To Digestive Health And Immunity to see more detailed information on cultured foods. One of my favorite cultured foods is raw sauerkraut and I will be posting my recipe soon so check back. Thanks for sharing :)

  7. Hi Shelley,
    Thanks for telling me what the liquid is that accumulates on the top of my organic plain yogurt after I take my first serving. I just mix the whey, now I know what to call it, back in and then it does not separate again.

    Your recipe sounds very nutritious. I’ve only eaten goji berries blended with other fruits in a juice so not sure if I like them on their own, but I do know their nutritional value.

    Your recipe book will be perfect for those who are serious about offering their bodies the proper nutrition that is essential for true health. Thanks for sharing your knowledge and creativity in the all important area of health!

    (Dave) and Dawn
    Dave and Dawn Cook recently posted..How The Grinch Stole Your Identity During Christmas!My Profile

    • Shelley Alexander says:

      Hi Dave and Dawn, whey is a wonderful healing liquid and it is filled with probiotics. You can use whatever dried unsulfured fruit that you like in place of the goji berries, I just happen to enjoy their sweet-tart flavor with the apples. My cookbook has 150 recipes that will help increase your energy, strength, and immunity. I hope my book will show people that getting healthy can be delicious and easy along with helping them to take charge of their health. Thanks for sharing :)

  8. Sounds very good and healthy!. Although I haven’t eaten goji berries, I am sure that if I dont’ like it I can substitute something… I am a little lazy when it comes to some of these healthy recipes, as it is quite a job to find some ingredients, here where I live. Most of these look familiar ( no rapadura that I have found yet). Congrats on the recipe book!
    Holly recently posted..Fit In Exercise and Kick Out Sweets!My Profile

    • Shelley Alexander says:

      Hi Holly, this recipe is good and healthy :) You can substitute dried unsulfured raisins, currants, cranberries, and cherries and they are all delicious. You can substitute Sucanat which is dehydrated sugar cane juice which is a great source of iron and potassium. I use the organic, sustainable, fair trade brand from Wholesome Sweeteners. Another good choice is coconut sugar. I like the brand from Essential Living Foods. You can click on the link on the right side of this page. My cookbook has all the best sources for my favorite healing foods. It will be on Amazon in 2012.

  9. By picture alone it looks very appealing and it seems like something I might like to have for breakfast time. I am not sure if it would be good for my genetic acid reflux, as sometimes anything with some citrus sets me off. However, I take Nexium so I am up for some good food. :D
    Nile recently posted..How To Determine What Your Site Visitors Are Looking ForMy Profile

    • Shelley Alexander says:

      Hi Nile, this cultured compote is great with breakfast, snacks, or dinner. One of my favorite breakfasts is a bowl of oatmeal topped with walnuts and the apple compote on the side. If you have a problem with citrus you can substitute 1/2 cup of cubed pineapple or add an extra apple to make the juice blend. If you start eating cultured foods on a regular basis it will really help heal your digestive system.

  10. So appetizing! What can I substitute for the liquid whey or would it still be good if I won’t put liquid whey? Liquid whey is not easy to find in my country.

  11. Just came across this recipe because I am a fermenting queen lately! I have finally made it a consistent part of my routine to culture vegetables every week to have before lunch and dinner, but I never thought of having a sweet version! I don’t have the starter though, so is it possible to use a yogurt starter or split a probiotic capsule? And it really is true, I have struggled with digestion issues for so long and making fermented food a part of my everyday diet has helped tremendously! I can’t recommend it enough and it all started with your fermented carrots! :)

    • Shelley Alexander says:

      Hi Heather, I’m so happy to hear that my recipe for fermented carrots and fermented foods are helping your digestion issues! I have made this compote with whey before which works well. A probiotic capsule may also work for the recipe but I can’t guarantee the results with the capsule. If you can get some organic yogurt and strain it overnight in the refrigerator you can use 1/3 cup of the liquid whey that drains off to ferment the fruit. You can also try coconut kefir if you want a dairy-free option.

  12. Fantastic recipes and info from you, Shelley. I’ve read your previous stuff
    and you’re just extremely wonderful. I actually like what you’ve created here, really like what you are saying and the way in which you say it. You make it enjoyable and you still take care to keep it smart.
    I can not wait to read far more from you. This is really a terrific web site.
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  13. I wanted to thank you for this good read!! I absolutely enjoyed
    every bit of it. I’ve got you saved as a favorite to check
    out new things you post…
    Candice recently posted..cheats and wikiMy Profile

  14. Yum, looks like a great breakfast recipe! I haven’t done any sweet ferments before, except drinks, so I’ll have to give this one a go.

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