Spiced Stewed Apples for Gut Health

We’ve all heard ‘an apple a day keeps the doctor away’ but did you know stewed apples with their skins can be particularly beneficial for your gut health?

Pectin is also present in raw apples but you’ll want to stew them to feel the additional benefits, which are believed to help repair and maintain the intestinal mucosa lining. The quercetin in the apple skin, is another reason not to peel your apples, as it is known to have anti-inflammatory effects. I always recommend opting for organic apples if you do choose to keep the skins on, due to nasty pesticide residues on non-organic apples, which can upset the balance of our beneficial bacteria. The fibre content in stewed apples may also be beneficial for healthy bowel movements, helping stools move through your digestive system at a healthy pace.

What if I’m following a low-FODMAP diet?

Whilst stewed apples are easier to digest, as the cooking process has already partially broken them down, they could cause digestive discomfort for those sensitive to high FODMAP foods.  If this applies to you then wait until the reintroduction stage of your low-FODMAP diet before sampling. You could also try with pears if you have any other reactivity to apples.

How to eat stewed apples?

The below recipe is extremely versatile and perfect for this time of year when apples are in abundance and you may find a friendly neighbour sharing for free or even better if you grow or forage yourself. I love sampling the many local Cornish varieties and don’t believe it matters whether you use cooking or non-cooking apples in this recipe.

I frequently make a big batch on a Sunday for the week ahead, as it is a great addition to porridge or muesli. Or simply eat with a large dollop of gut friendly authentic Greek yoghurt and homemade granola for a nutritious breakfast. Top with ground flaxseed to further support your digestive health (click here to see why). In a smaller quantity this combo of stewed apple, yoghurt and ground flax would make a great snack. Click here for my favourite shop bought granola that is widely available in most UK supermarkets.

You can also freeze, defrosting in the winter when we crave something warm, sweet and nourishing.

Do I need to add additional ingredients?

No, but adding these extra ingredients boosts the nutritional power of this recipe. Cinnamon for example has anti-inflammatory properties and helps balance the blood sugar spike. Ginger on the other hand is believed to soothe the digestive system and may support bloating.

Can I cook in an Instant Pot pressure cooker?

Absolutely, this is actually my preferred method, as it is so quick and easy and you don’t need to stir! For 8 apples I add 8 tablespoons of water and additional ingredients in the recipe below. Instead of the saucepan just place everything in your Instant Pot and secure the lid, setting to high pressure for 5 minutes. At the end of cooking use the quick pressure release method.

Spiced stewed apple ingredients:

• 5-10 apples (preferably organic) depending on how big a batch you want to make
• Large splash of water
• 2 tsp cinnamon
• 2 thumb sized pieces of finely grated ginger
• 1 star anise

Method:

1. Core the apples and chop into small evenly sized pieces (ideally leaving the skin on)
2. Add to a large sauce pan along with the cinnamon, ginger, star anise and a large splash of water
3. Simmer over a low-medium heat with the lid on for 15-25 minutes.
4. Keep an eye on the pan, stirring occasionally and adding extra water if it becomes too dry to prevent burning.
5. Cook until the apples are soft and have broken down. If you need to reduce any liquid remove the lid and cook for a further 5 minutes.
6. Enjoy hot or cold and serve with your choice of toppings.

They should last in the fridge for 5 days or freeze in handy portions when you’re short of time.