As we mentioned in our previous blog, apples are not just delicious to us, they are delectable to our gut and its inhabitants. Apples are rich in prebiotic fiber: pectin, as well as quercetin, which is anti-inflammatory especially for the gut, and acts as a natural anti-histamine. On top of this apples contain a range of gut loving polyphenols, as well as other nutrients and minerals namely vitamin C and E, potassium and magnesium.
I like to add lots of spices to stewed apples as these are also rich in anti-inflammatory compounds and polyphenols.
Stewed Chai Spiced Apples
Serves: 6
Time: 30 mins
Ingredients:
- 6 apples cored and cut into chunks roughly the same size.
- ½ cup of water
- 1 tsp cinnamon powder or 1 cinnamon stick
- ½ tsp nutmeg powder
- 1/tsp cloves whole or powdered
- ½ tsp turmeric powder
- ½ tsp cardamom powder
- ½ inch ginger root or 1 tsp powder
- 1 tsp vanilla
Note: You can add a sweetener of your choice – if you prefer it sweeter.
Recipe:
- Dry roast all spices in your pot on a low flame until fragrant (when you can smell them)
- Place all other ingredients into a pot, stir and cover. Cook over a low heat, stirring occasionally until soft (approx 15 – 20 mins). If need be you can add more water to keep the apples tender and juicy, or if you like them more watery.
- Serve with some yogurt as a dessert or on your oats for breakfast!
References:
Koutsos, A., Tuohy, K. M., & Lovegrove, J. A. (2015). Apples and cardiovascular health–is the gut microbiota a core consideration?. Nutrients, 7(6), 3959–3998. https://doi.org/10.3390/nu7063959
