• 411 g can apricots in natural juice, drained and juice reserved
  • 3 strips pared lemon zest
  • 0.25 tsp ground mixed spice
  • 25 g (1 oz) caster sugar
  • 3 ripe but firm pears, peeled, cored and cut into wedges
  • 75 g (2 ¾ oz) ready to eat prunes, halved
  • to serve:
  • 200 g (7 oz) virtually fat-free plain fromage frais
  • 2 tblsp pumpkin seeds


  • Pour 150ml (5 fl oz) of the reserved apricot juice into a medium saucepan. Add the lemon zest, mixed spice and caster sugar. Bring to a simmer, stirring until the sugar has dissolved.
  • Add the pears and prunes and simmer for about 5 minutes, or until the pears are tender (the exact timing will depend on their ripeness). Remove the pan from the heat and gently stir in the apricots.
  • Leave the fruit to cool, then chill, covered, until ready to serve.
  • To serve, top each serving of compote with 50g (1 ¾ oz) fromage frais and half a tablespoon of pumpkin seeds.


Try this: If you don’t like dried fruit, leave out the prunes and increase the pears to four. The ProPoints values per serving will be 2.