Made from just dried fruits, ghee, juice and spices, this simple iron-rich fruit compote is a great recipe to have in your postpartum care tool belt. Not only are these fruits high in iron, but this recipe is a yummy breakfast or snack. It is also great for mamas who may be suffering from cold, congestion, constipation or toxic build-up. If you are breastfeeding, this meal will help your baby overcome the same complaints. Remember your food combining rules and only eat this with other fruit, juice or by itself. You don’t want to ruin your digestion and make for a gassy experience for you or your baby! For more of a desserty-type experience, add a dollop of coconut whip cream on top! 😋

Iron-Rich Postpartum Fruit Compote

Prep Time 2 hrs 5 mins
Cook Time 7 mins
Total Time 2 hrs 12 mins
Author: Ameya Duprey

Ingredients

Instructions

  • Soak dried fruits and dates in water for 2 hours or overnight.
  • Drain and chop into bite-sized pieces.
  • Heat ghee and spices to medium heat in a heavy bottomed sauce pan and stir until fragrant.
  • Add fruit and stir well, coating the fruit with the ghee/spice mixture.
  • Add fruit juice and simmer on medium low heat for about 5 minutes, stirring occasionally.

Notes

* Substitute sesame oil for ghee if vegan.
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4 Comments

  1. Sierra Bishop

    is it ok in food combining to have fruit and fat? Also, if you shouldnt drink water with meals to help with digestion than why should grains be cooked with so much water?

    Reply
    • Ameya

      Great questions Sierra! Fruit should be eaten by itself in general but drizzling fruit with some ghee or oil and adding some digestive spices like cardamom seeds is a great way to make fruit better for mama and more digestible. Also – coconut and avocado can be eaten with fruit OR other food. Just a drizzle of fat is ok. If it is too much it will make the fruit heavy and hard to digest.
      As for not having water with your meals… I feel like that depends. No, it’s better not to drink a tall glass of cold water with your meals. That will douse your digestive fire for sure. Eating a nice warm soup that is already infused with spices, oil and nutrients is a different matter. Soupy, well-cooked food (even if that is rice cooked with extra water) is easy for the digestion to handle, especially in sensitive new mamas.
      I personally am not against drinking warm water with the meal if I need it. If the food is dry and gets stuck in my throat, I am definitely going to wash it down! I know it can be confusing and there are actually different schools of thought in the topic. My suggestion is to trust your intuition and listen to what your body tells you:)

      Reply
  2. Aline

    Hallo Amaya, thanks for sharing all your wisdom! Wonderful.

    One question here: would you say it’s ok to eat the compote with porridge when I substitute the juice with water?
    So for example to eat dates with rice pudding?
    Thanks

    Reply
    • Ameya

      For this compote recipe I would have to say no. Once you start involving other fruits, than it becomes to be too difficult for a new mama’s sensitive digestive system. This compote should be eaten by itself or with some coconut pudding or coconut whipped cream! Dates and porridge together are totally fine. 🙂

      Reply

I invite your questions and comments

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