2 delicious compotes for better blood sugar

Just because you're watching your blood sugar, it doesn't mean that you need to swear off sweets completely. Here are two easy compotes that you can eat guilt-free.

Cantaloupe and blueberries make a natural pairing of blood sugar-friendly foods. Here a tart lime seasoning and light green tea syrup give a distinctive and thoroughly refreshing finish to a low-calorie dessert or breakfast compote.

Preparation time 10 minutes; serves 6.

• 2 green tea bags
• 150 ml (2/3 c) boiling water
• 30 ml (2 tbsp) sugar
• 5 ml (1 tsp) grated lime zest
• 30 ml (2 tbsp) lime juice
• 1/2 cantaloupe, cut into 4 cm (1 1/2 in) cubes
• 300 g (2 c) blueberries, rinsed and dried

1. Place the tea bags in the boiling water and let steep for three to four minutes. Remove the tea bags. Add the sugar to the tea and stir until dissolved. Stir in the lime zest and lime juice. Let cool to room temperature.
2. Combine the cantaloupe and blueberries in a large bowl. Pour the green tea mixture over the fruit and toss to coat well. One serving is 150 millilitres (2/3 cup). The compote will keep, covered, in the refrigerator for up to two days.

Per serving: 72 calories, 1 g protein, 18 g carbohydrates, 2 g fibre, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 13 mg sodium.

The best strategy for making healthy desserts is to celebrate the fruits of the season. This simple but elegant compote brightens a winter meal with two seasonal favourites, oranges and pomegranates, and a splash of orange liqueur. Ruby-red pomegranate seeds, renowned for their antioxidant content and high in fibre, lend an exquisite tart flavour and an appealing crunch.

Preparation time 15 minutes; serves 4.

• 30 ml (2 tbsp) orange liqueur or orange juice
• 15 ml (1 tbsp) sugar
• 3 medium-large navel oranges
• 1/2 pomegranate

1. Stir the orange liqueur (or orange juice) and sugar together in a medium bowl. Peel the oranges, removing the white pith with a paring knife. Quarter the oranges and slice. Add the orange segments to the bowl with the orange liqueur. Toss to coat.
2. Scoop the seeds from the pomegranate half into a small bowl, discarding the membrane. Sprinkle the pomegranate seeds over the oranges. One serving is 175 millilitres (3/4 cup). The compote will keep, covered, in the refrigerator for up to two days.

Per serving: 94 calories, 2 g protein, 23 g carbohydrates, 3 g fibre, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 1 mg sodium.

Keep these compote recipes in mind and satisfy your sweet tooth with a healthy alternative today.