Latest obsession: stewed apples.

Written By Catriona Spandley

I recommend stewed apples a lot to my clients with gut issues because they are great for reducing inflammation and healing the gut wall, but I have to admit I hadn’t eaten them myself for quite a long time. Until recently when I was trying out a recipe for a client and I’m hooked. They are really tasty, really cheap, really easy to make and really really good for you. What’s not to love. AND apples and pears are still in season in the UK.

Why they are so good for you

  • Cooking apples releases pectin, a form of fibre, that helps to repair and maintain the intestinal mucosal lining, promote healthy gut bacteria, and reduce inflammation.

  • Supports digestion and keep you regular.

  • Contains plenty of fibre which is has so many benefits from lowering cholesterol levels, to helping to control blood sugar levels, and is useful in weight management

  • Boosts immunity to prevent most colds and flus.

  • Contains quercetin, a natural antihistamine and anti-inflammatory.

Ingredients

  • 4 apples, preferably organic, roughly chopped, skin on

  • 3 tsp maple syrup

  • 1 tsp ground cinnamon (and other spices to taste)

  • 3 tbsp filtered water

Method

  • Put the apples in a saucepan, with the cinnamon, maple syrup and water. Bring to a simmer, cover and cook for 10-15 mins until the apples are very soft.

  • It’s that simple.

*You can peel the apples if your gut is especially inflamed.

*Will keep chilled in an airtight container for up to three days and freezes well.

Serving suggestions

  • A topping for overnight oats or porridge

  • Serve with Greek or coconut yogurt, add toppings of your choice (chia, flax seeds, honey, walnuts, cocoa nibs, goji berries, nut butter)

  • Serve warm with a granola top and a teaspoon of maple syrup

  • Use as the base for an apple crumble, add in a few berries or some rhubarb

  • Use as a sauce with savoury dishes

  • Serve hot with a little ice cream

Variations

  • Vary the spices you use, experiment with ginger, star anise and cloves for a super wintery vibe

  • Add in raisins and other dried fruits

  • Add in other fruit such as pears, rhubarb, cranberries

Enjoy! Let me know how you get on!

Catriona Spandley https://www.catrionaspandley.com
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