For a micronutrient dense diet

Let's hear it for prunes. These 'plums with experience' are much maligned for their famed laxative effect and long-time association with the elder generation. But if gin can have a renaissance, then why shouldn't prunes? This recipe is one of my favourites, and the gift that keeps on giving in terms of versatility. It's a great one for transforming old,dried fruit lurking at the back of the cupboard into a juicy, plump compote, and pretty much any combination of fruit works. I like it with a bit of thick yogurt and some sunflower seeds, but my mum (whose recipe this is - thanks Wendz!) uses it as a porridge topping.

What's the A to V?

Dried fruit is much higher in sugar than whole fruit due to it's lower water content, so the British Nutrition Foundation suggests limiting daily intake of dried fruit to 30g a day. That said, as with anything, every now and again eating more as part of a balanced diet is completely fine. And I always think the micronutrient content of dried fruit is often overlooked. Dried figs contain calcium and magnesium, dried apricots are a great source of Vitamin A and (non-heme) iron, and raisins are high in potassium and vitamin B6. And prunes - in my eyes the star of the show - are of course high in fibre, as well as potassium, magnesium and copper.

Ingredients (Serves 4):

200g of dried fruit. I like to use dried prunes, apricots and raisins as a base, but most dried fruit works here. Dried apple rings, figs, and dried cherries are all cracking additions here too.

150 ml orange juice

1 tea bag (builders, earl grey or rooibos)

2 cm chunk of ginger, peeled and finely sliced into slivers

1/2 a tsp cinnamon or 2 cinnamon sticks

50 ml water