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Alex Caspero is a Registered Dietitian, Plant-Based Chef and Yoga Instructor. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.
Triple Berry Syrup made with frozen berries! The perfect topping for french toast, pancakes, ice cream and more! Low-sugar and packed with antioxidants.
Is there anything better than a pile of homemade french toast with this triple berry syrup? I don’t think so. Especially during these chilly winter months, a plate of this french toast is a must for lazy weekends.
Since it’s not peak berry season, I’m taking advantage of frozen berries to make this syrup. I rely a lot on frozen fruits and vegetables when texture doesn’t matter; it’s a great way to save money, and more often than not, frozen contains more nutrients than fresh.
Frozen foods don’t continue to ripen once they’re processed; they’re picked and frozen at the peak of ripeness. Think of nutrients in a bell curve; as produce ripens so does the availability of vitamins and antioxidants. As it transitions from perfectly ripe to overly ripe, nutrient availability declines.
Using frozen berries also allows this syrup to be made for pennies compared to using fresh.
For this simple berry syrup, you’ll need the following ingredients:
You can sweeten as little or as much as you want with the maple syrup. When I make this for my kids, I tend to only use a tablespoon or two but when I make this for company then I use all three tablespoons. I suggest adding to taste.
Even with the addition of pure maple syrup in this recipe, it’s a fraction of the amount of added sugar in most syrups.
Place all of the ingredients in a medium saucepan and bring to a boil over medium heat. Use a wooden spoon and smash any large berries as they cook.
Once the mixture has come to a boil, reduce heat to medium-low and simmer for 10 minutes until reduced and thick enough to cover the back of a spoon. The longer you cook this syrup, the thicker it will be without having to use any additional thickeners, like cornstarch or arrowroot starch.
We love this as is but you can also puree the syrup with an immersion blender or regular blender with a splash or two of water for a smooth syrup option.
Enjoy warm or at room temperature. As it cools, it will continue to thicken.
If you have any extra sauce, place it in an air-tight jar. It will last up to a week in the refrigerator! For any leftovers, you can stir into yogurt or make banana nice cream and swirl in the syrup after making.
Try it on:
So how does this syrup stack up to traditional breakfast syrup? Each 2 tablespoon syrup contains only 14 calories with 5.5g of sugar. Most other breakfast syrups contain 100 calories per 2 tablespoons with 25g of sugar.
If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking!Print
Triple Berry Syrup! The perfect topping for french toast, pancakes, ice cream and more! Low-sugar and packed with antioxidants.
This recipe was first posted in 2015 and updated in 2022.
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