Stewed apple has many hidden health benefits. Not only is it delicious but it supports the digestive system, blood sugar levels and heart health. Apples can be very healing to the gut, as they’re high in fibre and are one of the richest sources of the soluble fibre, pectin that aids elimination (helps to add bulk to the stool). Pectin increases a substance in our gut known as intestinal alkaline phosphatase (IAP) that protects our bodies; grabbing hold of bacterial toxins and eliminating them through our bowl. IAP helps protect against intestinal permeability (leaky gut) and has been shown to stimulate the good bacteria to colonise in the gut. In essence pectin can improve gut barrier function and plays a protective role through it’s modulation of the microbiome.
SERVINGS: 4
INGREDIENTS:
6 Organic Bramley cooking apples or apples of choice (if non-organic peel)
½ cup of water
½ cup of raisins/sultanas (optional)
2 tsp cinnamon (optional)
1 tsp turmeric powder (optional)
1 tsp organic lemon zest (optional)
METHOD:
Core the apples and chop into small pieces
Put all the ingredients into a heavy based pot. Gently cook over a low heat for around 15 minutes, with lid on, stirring half way through (if it looks a little dry add a small bit of more water) until the apples have softened and there is a slight sheen to the stew.
Store for 1 week in the fridge in an airtight container.
For healing purposes, consume at least 1 portion per day and up to 3 portions for immune modulating effect.
Some serving tips how to eat your stewed apples
Once you have made the stewed apples, boost the gut-friendly recipe by adding a tablespoon of ground chia or flax seeds, some pumpkin seeds and a few berries. This adds fibre and polyphenols that help feed the friendly bacteria. Stewed apple is great for the whole family and can be used in a number of ways:
Breakfast – in porridge, or served with kefir/yoghurt with our homemade nut granola, added to overnight oats or chia pots
Snacks – as a sugar substitute in muffins
Dessert – we love warmed stewed apple with a dollop of Greek yoghurt and toasted flaked almonds and cacao nibs
