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Heart-Hearth Tangelo Compote

The Ugli Fruit (a Jamaican tangelo) is a fascinating hybrid of grapefruit, orange, and tangerine. While its exterior is famously wrinkled and “ugly,” its interior is incredibly sweet and packed with pectin and bioflavonoids. For the mature heart, these compounds are vital for maintaining the elasticity of the arteries and supporting a healthy lipid balance.+1

In traditional wellness, we don’t just use the juice; we utilize the entire fruit—including the white albedo (the pith)—to create a Pectin-Rich Heart Compote. This is a nutritive food-based remedy rather than a tea, designed to be eaten as a “heart-protective” addition to your morning.

Focus: Arterial Strength & Cholesterol Balance

This preparation targets the “scouring” of the cardiovascular system, using the fruit’s natural fibers to bind to bile acids and support the heart’s efficiency.

Heart-Hearth Tangelo Compote

This is a thick, spoonable fruit preparation. Unlike store-bought jams, it is low in sugar and high in the fibrous pith where the heart-protective “naringin” and pectin are most concentrated.

Ingredients

  • 1 Ugli Fruit: Peeled, with the peel reserved and the fruit roughly chopped (keep as much of the white pith as possible).
  • 1 tablespoon Chia Seeds: Rich in Omega-3 fatty acids to complement the fruit’s heart-health profile.
  • 1/2 teaspoon Ground Cardamom: A traditional “blood-mover” that supports healthy circulation.
  • A pinch of Hibiscus Powder (optional): For added anthocyanins and a deep ruby color.
  • 1/4 cup Water.

Instructions

  1. Prepare the Peel: Finely zest about 1 teaspoon of the outer Ugli Fruit skin.
  2. The Gentle Simmer: In a small saucepan, combine the chopped fruit (and all that white pith), the zest, cardamom, and water.
  3. Softening the Fiber: Simmer on low heat for 10 minutes. Use a fork to mash the fruit as it softens. The goal is to break down the tough fibers so the pectin becomes “bioavailable.”
  4. Thickening: Turn off the heat. Stir in the chia seeds and hibiscus powder.
  5. The Set: Let the mixture sit for 15 minutes. The chia seeds will absorb the remaining liquid, creating a thick, gel-like compote.
  6. Usage: Eat 2 tablespoons daily, either on its own or stirred into a bowl of warm oats or yogurt.
  7. Storage: Keep in a glass jar in the refrigerator for up to 5 days.

Benefits and Target Impact

Scouring the Arteries with Pectin The Ugli Fruit is exceptionally high in pectin, a soluble fiber. As we age, maintaining clear pathways for blood flow is paramount. Pectin acts like a “biological broom” in the digestive tract, binding to cholesterol precursors and carrying them out of the body before they can be reabsorbed into the bloodstream.

Vitamin C for Collagen Synthesis The high Vitamin C content isn’t just for immunity; it is a co-factor for collagen production. The walls of your heart and blood vessels are made of collagen. Providing a concentrated, food-based source of Vitamin C helps keep those vessels “bouncy” and resilient against the pressure changes that occur with age.

Zero-Fat Heart Fuel Because the Ugli Fruit is naturally free of fats and cholesterol while being high in potassium, it helps balance the sodium levels in the body. This supports a steady, calm rhythm for the heart and reduces the “workload” on the cardiac muscle during daily activity.

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