Gut supportive prune apricot compote

Gut Supportive Prune Apricot Compote


Prunes or dried plums are a good source of fiber, sorbitol (a sugar alcohol that can soften and loosen the stool) and contain high levels of phytonutrients called phenols.

MAKES: 1 liter

  • 1 teaspoon star anise
  • 1/2 teaspoon cardamom seeds
  • 1 teaspoon ceylon cinnamon
  • 2 cups water
  • 12 ounces/340 grams prunes
  • 12 ounces/340 grams apricots


  1. Put whole spices in a cheesecloth pouch or tea infuser. Cover with water; add cinnamon and bring to simmer.
  2. Add prunes and apricots and cook on low for 15 minutes stirring occasionally until most of water has been absorbed and fruit is very soft.
  3. Discard pouch of whole spices.
  4. Enjoy with breakfast. Store in refrigerator.

Stop & Go Foods

STOP: Cherry-Berry Jelly is a beneficial treat using tart cherries (natural source of melatonin and anti-inflammatory) and kudzu root starch anti-inflammatory, calming for digestion and aid in controlling diarrhea.

GO: High fiber dried plums or prunes have a reputation for “getting things moving” and this recipe helps make the process more palatable. Prune Apricot Compote also includes healing spices Ceylon cinnamon, star anise and cardamom.



Sueson Vess is a professional chef, author/food writer and educator helping people eat healthier, especially those with food intolerances and others with chronic illnesses. She is passionate about nutrition and helping others achieve and maintain a “good for your health” lifestyle. There are always delicious, helpful and healthy solutions! Her focus is on “Foods with Benefits” – learning to increase delicious beneficial foods in your daily life. Sueson makes bone broth at Nature’s Own in North Carolina, and teaches cooking classes at FirstHeath and Duke Cancer Center. She is a regular contributing writer for Sandhills Naturally and Gluten-Free & More publications.