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Hot Polenta Breakfast with Dried Fruit Compote - Non-Dairy

This healthy hot breakfast is so good with its natural sweetness from the honey and dried fruit you may feel like you are eating dessert. It is a delicious topping for the polenta. A perfect satisfying breakfast on a cool morning that will sustain you for hours.

Hot Polenta Breakfast with Dried Fruit Compote - Non-Dairy Prep and Cook Time: 30 minutes

Ingredients:
2 cups fresh orange juice
1 TBS fresh lemon juice
1 tsp finely minced lemon zest
cup honey
cup coarsely chopped walnuts
15 pitted prunes
10 dried apricots cut in half
tsp cinnamon
1 cup polenta
4 cups lightly salted water

Directions:


  1. Combine the orange juice, lemon juice, zest, cinnamon and honey in a medium sized saucepan and stir. Bring to a simmer on high heat and add prunes, and apricots.
  2. Turn the heat to lowest level. Simmer gently for about 10 minutes. Don’t let prunes get too soggy. While prunes are simmering start cooking polenta by bringing lightly salted water to a boil in a medium saucepan.
  3. Add polenta to boiling water slowly stirring constantly. Reduce heat to low and cook for about 15 minutes stirring to make sure it doesn’t get lumpy. If it starts to get too thick add a little more hot water. You want it soft.
  4. Remove fruit from sauce with a slotted spoon to a shallow bowl and turn the heat to high. Reduce the liquid to about half. Return fruit and add walnuts to sauce and serve over bowl of polenta.

    Serves 4

Healthy Cooking Tips: When making polenta, be sure to allow yourself the time to stir it almost constantly. Otherwise, it will get lumpy. Cook on low temperature to ensure that it doesn’t get too thick before it has had a chance to get fully cooked. The sauce in this recipe needs to reduce by half for a rich, full flavor. Otherwise, it can taste too weak. Just taste it as it reduces until it is the way you like it in sweetness and flavor.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Hot Polenta Breakfast
1.00 serving
446.31 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin C 82.89 mg 138.2 5.6 excellent
omega 3 fatty acids 1.39 g 55.6 2.2 very good
manganese 0.80 mg 40.0 1.6 good
molybdenum 21.51 mcg 28.7 1.2 good
dietary fiber 6.49 g 26.0 1.0 good
copper 0.51 mg 25.5 1.0 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Hot Polenta Breakfast with Dried Fruit Compote - Non-Dairy

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