Mixed Berry Compote

Mixed Berry Compote

Hello Everyone! A great way to use up fruits, especially berries, that have been sitting in your fridge for a while and on the verge of over-ripening, is to make compote! I’ve made my fair share of compote when I was still living in Australia, usually using fresh, overripe berries as they are easily accessible when in season. While you can sometimes get fresh berries here in the Philippines, they’re really expensive which is why I opted to use frozen berries for this compote recipe that I will be sharing.

Mixed Berry Compote

Compote is a type of fruit spread that is made from slowly cooking whole or small fruit pieces combined with a sugar syrup. The three main ingredients for a compote are as follows:

  • Berries – fresh or frozen, whatever you have on hand,
  • Juices – any liquid with some tang i.e. lemon, lime, orange, or pomegranate juice, and
  • Sweeteners – sugar, honey, maple syrup, or other natural sweeteners.

Other than those three main ingredients, you may also add other flavours to enhance your compote. Some options include, but are not limited to orange zest, lemon zest, mint, or your favourite liqueur.

This mixed berry compote is best served over pancakes, toast, French toast, waffles, yoghurt, ice cream, or cheesecake. The possibilities are endless! Stick around tomorrow to see what I served my mixed berry compote over!

Mixed Berry Compote Ingredients



  • 250g frozen mixed berries
  • 1/4 cup white granulated sugar
  • Zest of 1 lemon
  • Juice of half a lemon


  1. Combine all the ingredients in a small saucepan.
  2. Over medium-high heat, bring the mixture to a boil until the berries break down and the compote thickens to your desired consistency, not more than 10 minutes.
  3. Serve over your choice of breakfast foods to satisfy your sweet tooth cravings in the morning. Enjoy!

I served mine over some delicious Vanilla Bliss Greek Style Yoghurt from Binda Valley. If you’re residing in the Philippines, you can get your fix of this yoghurt from Gourmet Direct PH.

Mixed Berry Compote & Binda Valley's Vanilla Bliss Yoghurt

You can easily make a large batch of compote and store them in the fridge, warming them up as you need them. Just be sure to keep the compote in an airtight container or sterlised jar. It should be able to last for up to 2 weeks when properly stored and refrigerated.

If you want to keep some around for even longer, you can always freeze it. Pour the compote into jars, then seal it while it is still hot. The compote will last in the freezer for up to 2 months.


– Ally xx

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Mango Berry Probiotic Yoghurt Smoothie

Mango Berry Probiotic Yoghurt Smoothie

Hello Everyone! If you read my post last week, I mentioned that in the upcoming weeks ahead, I’ll be featuring recipes using Binda Valley’s Probiotic Drinking Yoghurt and/or Greek Style Yoghurt that Gourmet Direct PH sent over in mid January. Last week I shared a recipe for Peach Mango Pie Probiotic Yoghurt Smoothie Bowl and this week I’ll also be sharing another smoothie recipe.

This Mango Berry Smoothie Probiotic Yoghurt Smoothie combines the delicious flavors of a juicy sweet mango together with tangy berries in one refreshing drink. Since berries aren’t native to the Philippines (except for strawberries where you can source locally), I decided to use frozen mixed berries to make this smoothie. You can also use fresh berries for this recipe but I find that they don’t give off a vibrant colour as opposed to using frozen fruit. Also, using frozen fruit gives the smoothie a nice and thick consistency.

Gourmet Direct PH x Binda Valley Yoghurt

To be honest, I was never really a smoothie kind of person until I left for Australia for my university studies. I always cherished my sleep more than waking up early in the morning to prepare my breakfast. I leave just enough time to shower, get ready, and dash out the door, grabbing breakfast either on campus or just outside my workplace during my internship. While this worked out fine, I realised I was spending so much money for breakfast. I remember getting toast with ricotta and berries for AUD 8 (almost 300 PHP) which is like a full fancy meal here in the Philippines or 3 full fast food meals.

Not that this smoothie is any cheaper than a fast food breakfast meal, but if you’re pressed for time in the mornings, and want to eat healthier, this smoothie is perfect for a quick and on-the-go breakfast. All you need to do is add an extra 5 minutes to your morning routine!

Mango Berry Probiotic Yoghurt Smoothie Ingredients



  • 1 cup Binda Valley’s Probiotic Drinking Yoghurt
  • 1 cup mango, frozen
  • 1 & 1/2 cups mixed berries, frozen
  • 1 banana, peeled and cut into 1-inch pieces
  • 1 tbsp coco syrup
  • Granola, to top


  1. Add all the ingredients, except the granola, into a blender and blend until smooth.
  2. Transfer to a glass and top with the granola. Serve immediately and enjoy!

Mango Berry Probiotic Yoghurt Smoothie


– Ally xx

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Auguest 2018: Shazrinah Shazali

Mini Mixed Berry Pancakes

ShefShaz is back again on Amcarmen’s Kitchen and this time I will be sharing a sweet breakfast option for those who love to start their day off on a sweet note – Mini Mixed Berry Pancakes served with Earl Grey Ice Cream and Fresh Fruit.

Mini Mixed Berry Pancakes

Before we dive into the recipe, if you missed my guest post a few days ago, I whipped up some delicious homemade Salmon Fish Cakes for the savoury breakfast eaters! You can also read more about my approach to food and how I know Ally.

Mini Mixed Berry Pancakes Ingredients


*Or 12 regular-sized pancakes


  • 1 & 1/2 cups plain flour
  • 1 & 1/4 cups skimmed milk
  • 57g unsalted butter, melted
  • 1 large free range egg
  • 2 tbsp granulated sugar
  • 1 tbsp baking powder
  • 1 tsp vanilla extract
  • 3/4 tsp salt
  • Frozen mixed berries, or any other kind of fruits

To serve

  • Digestive biscuits, crushed
  • Earl Grey ice cream*
  • Fresh fruits
  • Icing sugar
  • Lemon slices (for a kick of tang)

*Or any other flavoured ice cream that tickles your fancy.

Mini Mixed Berry Pancakes

Mini Mixed Berry Pancakes


  1. Preheat oven to 180C (350F or gas mark 4). Grease a 24-hole mini cupcake tray with a bit of butter to prevent the pancake batter from sticking to the tray. Set aside.
  2. In a large bowl, mix all the wet ingredients together until you have a smooth and creamy mixture.
  3. Sift in the dry ingredients and gently fold until just combined. Leave the mixture to rest for about 10 minutes to allow the baking powder to work its magic.
  4. Pour the batter into the tray, filling about 3/4 of the way and drop in your frozen mixed berries on top.
  5. Bake in the oven from about 10 minutes or until a toothpick inserted into the centre of the pancake comes out clean.
  6. Remove from the oven and set aside to cool down for about 5 minutes. Lightly dust with icing sugar and serve with ice cream, crushed digestive biscuits, and fresh fruit of your choice. Enjoy!

Mini Mixed Berry Pancakes

Mini Mixed Berry Pancakes

Before I end, I would like to thank Ally for giving me the opportunity to cook and write for her blog. We had a lot of fun during our cookout session – both the cooking and feeding our dishes to many tummies!

Recipe Copyright © 2018 | shefshaz


– ShefShaz


High Blood Pressure (Hypertension)

Health Tip: High Blood Pressure (Hypertension)

Hello Everyone! I am back on Amcarmen’s Kitchen for the year and I would just like to take this opportunity to wish everyone a belated Happy New Year and a Happy Chinese New Year to all my Chinese Family, Friends, and Followers! May the Year of the Golden Rooster bring you and your family your family Happiness that comes from within, the best of Luck to keep you pushing, and Peace in all days of this New Year. Gong Xi Fa Cai! 恭喜發財!

Now, before I move on to this evening’s post, I just want to clarify to those who haven’t read or been following my blog last month – I did mention that I would be taking a break from Amcarmen’s Kitchen due to the fact that I had a hectic schedule for the past few weeks, preventing me from having the energy to be in the kitchen on my only day off for the month of January. When the New Year kicked in, I had been staying a little later in the office every night to expedite the completion of the many design collaterals needed for the 19th Consumer Fair that happened just last week from the 18th to the 22nd of January 2017. Right after the Consumer Fair, we had family friends visiting us for 5 days, and then I had a Car Launching Event to manager alongside another colleague just 2 days ago. I haven’t had a good night’s sleep since the start of the year and I still haven’t been able to have a good rest as the inevitable post-Consumer Fair virus decided to kick in. I am currently, and slowly recovering from a blocked nose, an itchy throat, and a migraine as I am writing this post. Thank goodness for the long weekend ahead, otherwise I wouldn’t be seeing myself recovering for the next week or so.

Now, all that aside, let’s get onto tonight’s post! Tonight will be something different, but it will serve as the ultimate guideline for the year to come. As you can see from the title, the main focus of this post is to target High Blood Pressure, or also known as, Hypertension. In my recent trip to the Philippines, back in the middle of 2016, I underwent a health check as part of my requirement to process my employment permit to work in Brunei. It was then that I found that I suffer from high blood pressure. I admit that when I found out about this, I was feeling a little bit depressed; and whilst I was still in the Philippines back then awaiting for the approval of my employment visa, I sat down and started researching on hypertension and what foods to eat/avoid to help regulate blood pressure levels. Ever since I found out about my blood pressure levels being exceedingly high, I have also made changes to the food I eat, and have tried to become more active in my lifestyle habits.

High Blood Pressure, or Hypertension, is a serious health problem, where over time it causes blood vessel damage that can lead to heart disease, kidney disease, stroke, and other health problems. Hypertension is sometimes known as the silent killer because there are no real symptoms to detect whether or not you are prone High Blood Pressure. If you don’t get your blood pressure checked regularly, hypertension could go unnoticed, and untreated, for years.

Your diet plays a big role in whether you have high or normal blood pressure. Dietary recommendations for lowering blood pressure include reducing your intake of fat, sodium, and alcohol. It is also suggested that you eat more foods that are rich in potassium, calcium, and magnesium. In general, you should eat more high-fibre, low-sodium, low-fat protein sources, whole grains, and plenty of fruits and vegetables. Here are 20 foods & drinks that you should include in your daily diet to help prevent, lower, or control your high blood pressure naturally without the need for medication:

1. Avocado – All you need is about half a medium-sized avocado everyday as it provides 1% of the calcium, 5% of the magnesium, and 10% of the potassium that you need daily. The dark green flesh just under an avocado’s brittle skin contains large amounts of disease-fighting compounds.

High Blood Pressure (Hypertension): Avocados

2. Bananas – Slice a banana into your breakfast cereal or oatmeal, or take one to work everyday for a quick, easy, and inexpensive snack. One medium-sized banana provides 1% of the calcium, 8% of the magnesium, and 12% of the potassium you need daily.

High Blood Pressure (Hypertension): Bananas

3. Beets – People with High Blood Pressure saw significant improvements from drinking beetroot juice. The nitrates found in the juice brought down one’s high blood pressure within just 24 hours. If you’re not too keen on drinking beetroot juice, you can easily roast or steam the whole root and add it to a green-packed salad, stir-fry, or stews.

High Blood Pressure (Hypertension): Beets

4. Berries – Blueberries especially, are rich in natural compounds where when consumed, is known to prevent hypertension and reduce high blood pressure. Blueberries, raspberries, and strawberries are easy to add to your diet; put them in your cereal every morning or keep some in the freezer for a quick and healthy dessert.

High Blood Pressure (Hypertension): Berries

5. Broccoli – This cruciferous vegetable is a famous source of cancer-fighting nutrients. One cup of cooked broccoli provides 6% of the calcium, 8% of the magnesium, and 14% of the potassium you need everyday.

High Blood Pressure (Hypertension): Broccoli

6. Celery – To lower mild cases of high blood pressure, one would eat about a cup of chopped celery daily. You should begin to see results after only a week or two. Celery contains a chemical that smoothes the muscles lining blood vessels, which increases vessel diameter and allows for easier blood flow at lower pressures.

High Blood Pressure (Hypertension): Celery

7. Fat-free Plain Yogurt – Cool and creamy, yogurt is a star ingredient in mineral-rich breakfasts, sauces and salad dressings, and even in entrée dishes. You can control the fat and nutrient content by making your own yogurt at home for your high blood pressure diet. Here’s a recipe to making your own yogurt at home.

High Blood Pressure (Hypertension): Fat-free Plain Yoghurt

8. Hibiscus Tea – Hibiscus tea has been a traditional remedy for high blood pressure and one that must be used continuously to maintain its positive results. Look specifically for tea made from Hibiscus sabdariffa. It is generally made from the flowers and fruit of the plant.

High Blood Pressure (Hypertension): Hibiscus Tea

9. Kiwi – Kiwis contain more vitamin C than a same-size serving of orange slices. One kiwifruit provides 2% of the calcium, 7% of the magnesium, and 9% of the potassium you need every day.

High Blood Pressure (Hypertension): Kiwis

10. Leafy Greens – Leafy greens such as romaine lettuce, arugula (rocket), kale, turnip greens, collard greens, and spinach are high in potassium. This allows your kidneys to get rid of more sodium through your urine, which lowers your blood pressure. Stray away from canned vegetables though as they contain high amounts of sodium; instead, opt for frozen vegetables as they contain as many nutrients as fresh vegetables and are easy to store.

High Blood Pressure (Hypertension): Leafy Greens

11. Oatmeal – Oatmeal for your breakfast is a great way to charge up for the day. It is high-fibre, low-fat, and low-sodium, which is essentially just what you need to help lower your blood pressure. On its own, oatmeal can be bland; however, you should refrain from adding too much sugar. Instead, add fresh or frozen berries (see point 4) to sweeten it up, and maybe just a touch of honey.

High Blood Pressure (Hypertension): Oatmeal

12. Peaches & Nectarines – Frozen unsweetened peach slices are a great alternative to fresh peaches and nectarines on a high blood pressure diet. Just defrost ahead of time or, for smoothies, simply toss in the blender. One medium peach or nectarine provides 1% of the calcium, 3% of the magnesium, and 8% of the potassium you need every day.

High Blood Pressure (Hypertension): Peaches & Nectarines

13. Pomegranate Juice – The pomegranate has been revered as the “fruit of life.” One of its remarkable powers is to improve cardiovascular health. If you drink pomegranate juice to naturally lower your blood pressure, be sure your juice has no added sugars.

High Blood Pressure (Hypertension): Pomegranate Juice

14. Pork Tenderloin – Meat lover’s can now rejoice! You’re probably wondering how pork even made it onto this list, well just 85 grams (3 oz) of pork tenderloin provide 6% of the magnesium and 15% of the potassium you need every day. This lean cut provides plenty of meaty flavour and satisfaction without the overload of saturated fat found in fattier types of beef and pork.

High Blood Pressure (Hypertension): Pork Tenderloin

15. Potatoes & Sweet Potatoes – Potatoes and sweet potatoes are high in potassium and magnesium, two minerals that can help to lower your blood pressure. One medium sweet potato with the skin provides 4% of the calcium, 8% of the magnesium (7% without the skin), and 15% of the potassium (10% without the skin) you need every day. Bake several sweet potatoes at one time so you’ll have a ready supply for quick smoothies and other recipes.

High Blood Pressure (Hypertension): Potatoes & Sweet Potatoes

16. Quinoa – This high-protein whole grain has a mild yet nutty flavour, contains a variety of health-protecting nutrients along with an impressive amount of magnesium, and cooks in less than half the time it takes to make brown rice. A half-cup of cooked quinoa provides 1.5% of the calcium, 15% of the magnesium, and 4.5% of the potassium you need every day. Quinoa is gluten free, making it a great option if you’re gluten intolerant or have celiac disease. The most widely available quinoa is a golden beige color, but red and black varieties are also available and worth a try for your high blood pressure diet.

High Blood Pressure (Hypertension): Quinoa

17. Red Capsicum – One cup of raw red capsicum provides 1% of the calcium, 4% of the magnesium, and 9% of the potassium you need every day.

High Blood Pressure (Hypertension): Red Capsicum

18. Skim Milk – Skim milk is an excellent source of calcium and is low in fat. These are both important elements of a diet for lowering blood pressure. Swap out your higher-fat milk for skim milk. If you’re not a fan of milk altogether, then eat more low-fat or nonfat yoghurt. Just make sure to avoid yoghurt that is high in sugar.

High Blood Pressure (Hypertension): Skim Milk

19. Tilapia – This mild white fish is available year-round in supermarkets and fish stores, fresh or as frozen fillets. You can roast it, bake it, and sauté it, flavor it with a variety of seasonings, and even top it with mineral-rich kiwi-avocado salsa (see points 1 and 9). Just 133 grams (4 oz) of tilapia provides 8% of the magnesium and 8% of the potassium you need every day.

High Blood Pressure (Hypertension): Tilapia

20. White Beans – And last but not least, you can use this comfort food in side dishes, soups, and entrées. As a meatless source of protein, it’s a great choice for vegetarians. One cup of white beans provides 13% of the calcium, 30% of the magnesium, and 24% of the potassium you need every day.

High Blood Pressure (Hypertension): White Beans

Of course there are other factors that help control, lower, or prevent high blood pressure such as exercising regularly and keeping an eye on your waistline, but I won’t be going into too much detail on those aspects. Just always remember that eating foods that are rich in minerals is better than taking supplements.

So yes, earlier above I made mention that this list will serve as the ultimate guideline to the monthly themes on Amcarmen’s Kitchen – each month I will pick a certain food to cook with from the list above and dish up meals highlighting the chosen ingredient. For example, I have chosen to focus on Bananas for the month of February. Stay tuned as Amcarmen’s Kitchen will be back with some exciting recipes starting this Wednesday!


*Note: All imagery used in this blog post do not belong to me, they have been sourced from Google Images and Freepik. Likewise, information gathered for this post has been sourced from Dr. David Williams, Eating Well, Health Line & Prevention.

– Ally xx