stewed apples
Stewed apples are an easy and delicious way to support your gut health during the cooler months.
So why are stewed apples so supportive of gut health? Apples contain a compound called pectin. Pectin is a prebiotic soluble fibre, which means that it resists human digestion to provide a food source for the beneficial bacteria in the gut. Furthermore, the pectin content of apples actually increases through the cooking process. So as the weather cools down, why not trying topping your morning oats with these delicious, stewed apples!
Ingredients
(Makes approx. 5-6 serves)
5 large organic apples (roughly 1kg)
1/2 cup of filtered water
1 tsp of ground cinnamon
Method
Cut the apples into halves and then quarters.
Using a knife, remove the seeds from each quarter, preserving as much of the apple as possible.
Slice quarters into smaller 1-inch sized pieces.
Add apple and water to a large saucepan, cover with a lid and bring to boil.
Once boiling, reduce to a low simmer.
Add in cinnamon and allow to cook for approximately 20 minutes, stirring every 5 minutes.
The steam will allow the apples to create their own moisture, however, keep a close eye to prevent any sticking to the pan.
Once the apples are soft and cooked through, remove from the heat and allow them to cool.
Store in an airtight container in the fridge for up to 5 days or freeze in small batches.
notes
Red apples will provide a slightly sweeter flavour, however red or green work wonderfully.
Where possible, choose organic. Apples are one of the most widely sprayed fruits, and because the recipe includes the skin of the apples (and their beneficial properties), choosing organic is strongly encouraged.
Don’t worry about removing any bruising or brown spots. Occasionally buying organic can reflect a few ‘imperfections’, these will go unnoticed as soon as the apples begin to cook through.
You may like to omit the cinnamon to provide a more neutral base that can be added to a variety of dishes. Or perhaps try adding alternative spices such as nutmeg, anise, cardamom, vanilla bean - whatever your preference!