You’ll need:
2 cups frozen blueberries
3 Tbsp. water
1/4 cup sugar
2 teaspoons lemon juice

Combine 1 cup of the blueberries, water, sugar and lemon juice in a small saucepan.

Cook, stirring frequently, over a medium heat for about 10 minutes. Add the rest of the blueberries and cook for 8 minutes more, stirring continuously. Serve warm. Makes 8 servings.

Karen’s Note: To serve, top each of my warm stack of Blueberry Walnut Whole Wheat Pancakes with 1/4 cup warm blueberry compote.

Servings: 12

You’ll need:
1/4 cup canola oil or canola/olive oil blend
2 Tbsp flour
1/4 cup Chili powder
1 8 oz can sodium free tomato sauce
1-1/2 cups water
1/4 tsp ground cumin
1/4 tsp garlic powder
1/4 tsp salt

Heat oil in a skillet over medium-high heat. Stir in flour and chili powder, reduce heat to medium, and cook until lightly brown, stirring constantly to prevent burning flour.

Gradually stir in tomato sauce, water, cumin, garlic powder, and onion salt into the flour and chili powder until smooth, and continue cooking over medium heat approximately 10 minutes, or until thickened slightly. Season to taste with salt.

​Karen’s Note: This is a wonderful recipe when you what healthier enchilada sauce that has a lot less sodium and can be used to make 12 delicious Chicken Enchiladas or even a base for an Enchilada Soup Recipe. Be sure to store in the refrigerator in a covered dish, until your ready to use this great tasting, lower sodium and delicious Enchilada Sauce for your next meal.