Breakfast, Dessert, Snacks

Prana Berry Compote

Who doesn’t love a good poop? Yep, I just jumped right in there with that one. And I’m not even sorry about it. This is something that each and every single one of us does – everybody poops, my friends. We all freakin’ do it. And hopefully, we’re doing it every day… but if not, I’ve got some good news for you! Certain medical conditions aside, you should be eliminating that waste on the daily. While there may be deeper root causes, like vitamin or mineral deficiencies or even specific illnesses, a large part of this has to do with your overall gut health.

There are a lot of factors that go into taking care of your tummy, but one question I have for you right off the bat is, are you getting enough fibre? Fibre makes your poop happy. It can bulk up your stool when needed, help to pull hydration into the bowels when needed, or act as broom to sweep everything out of that lovely part of your body and into the world! But it also helps to feed the beneficial bacteria contained within your gut – those little kick-ass microbes called probiotics. This complex network of bacteria is called the microbiome. Researchers are currently looking into deeming the microbiome as it’s very own organ system – that’s how darn important it is.

Now, not all fibre is created equal. First off, there is soluble fibre (water-loving) and insoluble fibre (water-repelling). Foods like wheat bran, some vegetables and whole grains contain insoluble fibre. While soluble is found in foods like oat bran, nuts, seeds, beans, barley, lentils, peas and in some fruits and vegetables. Psyllium, which is a commonly-used fibre is also soluble. Now, let’s dig a little deeper into one of these foods listed.

Chia seeds are one of my favourite types. They’re high in fibre at nearly 11 grams per ounce, but they also contain healthy fats and protein. Not only that, but they’re high in antioxidants and in vitamins and minerals like calcium, potassium and magnesium too! These little gems are fantastic whole or ground and are known to thicken things up, due to their water-loving nature. You can even sub in a tablespoon mixed with equal-parts water as an egg in some baking recipes.

One of my favourite companies, Prana Bio, has a great line of chia products. From chocolate barks, to whole or ground chia, to even ones infused with probiotics – they’re killing it in the fibre game. Part of what they call the snactivism movement, they want to educate people that there is a better alternative to the foods that are out there to munch on, if we only make informed food choices.

Listen, I know that going right from gut health and poop talk into a tasty recipe might not be the best segue way on the planet, but I don’t give a hoot. Because once you try this Prana Berry Compote made with ground chia seeds, you won’t care. Your taste buds will be happy and so will your bum (and you’re welcome for that one too).  This easy compote can be added to your favourite desserts or breakfasts, to accompany a cheese platter, or even on some meats!

Prana Berry Compote


1-2 cups mixed berries of choice, fresh or frozen

Equal parts both water and maple syrup to amount of berries

2 tsp Prana Bio PROACTIV ground chia seeds


In a medium-sized pot on the stove, add the berries, water, maple syrup and chia. Turn on medium-high heat. Bring to a simmer, stirring occasionally. Continue to let simmer until you reduce down the water to the consistency of a jam.

Keeps for up to a week in the fridge in a sealed container.




Photos by Catherine Sugrue & Prana Bio

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