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Tropical Fruit Compote

Fresh or cooked fruits make a great low-calorie dessert.

Recipe Source: Stay Young At Heart
Prep time Cook time Yields Serving Size
15 minutes 20 minutes 8 servings 1 C


¾ C water

½ C sugar

2 tsp fresh lemon juice

1 piece lemon peel

½ tsp rum or vanilla extract (optional)

1 pineapple, cored and peeled, cut into 8 slices

2 mangos, peeled and pitted, cut into 8 pieces

3 bananas, peeled, cut into 8 diagonal pieces

Fresh mint leaves (optional)

calories 148
Total fat 0 less than 1 g
Saturated fat 0 less than 1 g
Cholesterol 0 mg
Sodium 3 mg
Calcium 15 mg
Iron 0 mg
Percent Daily Values are based on a 2,000 calorie diet.


  • 1
    In a saucepan combine ¾ cup of water with the sugar, lemon juice, and lemon peel (and rum or vanilla extract if desired). Bring to a boil, then reduce the heat and add the fruit. Cook at a very low heat for 5 minutes.

  • 2
    Pour the syrup into a cup and set aside. Remove the lemon peel and cool the cooked fruit for 2 hours.

  • 3
    To serve the compote, arrange the fruit in a serving dish and pour a few teaspoons of syrup over the fruit. Garnish with mint leaves (if desired).

Tip: Serve with homemade Sour Cream Substitute.

Keep the Beat is a trademark of the U.S. Department of Health and Human Services.