If you're drenching your breakfast foods in fruit syrup, chances are you may be loading up on refined sugar or high fructose corn syrup, losing out on fiber and ingesting a synthetic thickener.

A fresh, fast take, though, could become a gourmet way to eat a natural homemade treat. Using pure maple syrup as a base at about half the amount per serving than syrup bottles call for, gently stir in chopped fresh fruit and tasty accompaniments and let marinate for at least 15 minutes, stirring occasionally, before using as a compote topping for hot pancakes, French toast or waffles. No cooking is needed; the fruits absorb the flavors and retain some crunch rather than getting mushy.

Vibrant flavor is not the only benefit. There is no added sugar and fruits add antioxidants, vitamins and fiber.

Following are a few of my favorites. They start with the pure maple syrup and ingredients are to taste. In addition to spooning over hot breakfast griddle meals, the compotes are an excellent add-in to oatmeal, plain Greek yogurt, smoothies or a topping for frozen yogurt.

STRAWBERRY SURPRISE

Chopped strawberries and finely chopped fresh basil and mint.

UNPEEL AND ENJOY

Diced bananas, dark chocolate raisins and sweetened coconut flakes.

AN APPLE A DAY

Diced apples, ground cinnamon and curry powder.

KIWI CUTIE

Remove skin from kiwi and dice fruit. Combine with chopped orange segments and ground allspice.

GREAT GRAPES

Halved seedless red grapes and pitted cherries, dried cranberries and anise.

JUST PEACHY

Diced peaches and pears, ground ginger and a dusting of unsweetened cocoa powder.

MELLOW MELONS

Cubed cantaloupe and honeydew, cardamom and pure vanilla extract.

AFTER-WORK GOURMET COOKBOOK SHELF

Has Amy Ettinger been riding along in my dreams? Her book, "Sweet Spot: An Ice Cream Binge Across America," seems to indicate she has. Putting the definition of "journalist" to tasty use, Ettinger crisscrossed the country to find the tastiest takes, whether artisanal or otherwise. Others share our love. As Ettinger reports, each person in the country enjoys about 22 pounds of ice cream melting in their mouth every year. One of her favorite foods since childhood, Ettinger even attended an ice cream boot camp while she was on the road to finally learn to emulate her idols. One of her creds is always having up to $30 of ice cream in her freezer, of which she quickly points out none is for guests.

Lisa Messinger is a first-place winner in food writing from the Association of Food Journalists and the author of seven food books, including "Mrs. Cubbison's Best Stuffing Cookbook" and "The Sourdough Bread Bowl Cookbook." To find out more about Lisa Messinger and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.