Theres nothing like the taste of stewed apple and cinnamon. If you’re a fan like me, you’ll love this easy topping for oats or yoghurt.
Health benefits: Cooked apples contain more pectin fibre than raw apples. Pectin, a prebiotic, feeds beneficial gut bacteria and promotes short-chain fatty acid production that protect gut wall lining. Stewed apple, used as an effective functional food for:
Reducing intestinal inflammation
Improve digestive function
Balancing beneficial and pathogenic gut bacteria
Support bowel movements
Apple skin on or off? The skins contain higher polyphenol (antioxidant) content, fibre and minerals than the other parts of the apple. Peeling the skins make the apples softer and easier for digestion, and may be better for those with compromised gut function. For those can can tolerate, I suggest leaving the skins on. *See how to remove apple wax* Fructose intolerance If you’re intolerant to fructose, you could substitute apples with berries instead. Still provides antioxidants and prebiotic fibre, just with less fructose content.
Stewed Apple Cinnamon
Ingredients 4 apples, cored and chopped (organic preferred) 1 Tbsp unsalted butter 1 Tbsp organic apple cider vinegar 1 Tbsp True cinnamon
2 Tbsps water 1 Tbsp Apple cake spice (optional)
1. Melt butter in a deep pot on low heat
2. Put all the ingredients. Cover and cook for 15 minutes, stirring regularly, until apples are soft and browned.
3. Serve over oats or yoghurt (oat recipe here).
Spoon remaining stewed apple into glass container, let cool. Can be kept in fridge for up to 3 days, and served hot or cold!
Tried and love the recipe? Share with me your creations on Facebook or Instagram! Recipe adapted from fx Medicine Based off Michael Ash’s scientific article on how apples benefit gut health