This recipe for Stewed Apples with Cinnamon is the perfect addition to any breakfast, from pancakes to porridge to yoghurt bowls. It’s made with cosy warming spices, from cinnamon and ginger to cloves and star anise – but don’t worry if you can’t find them all, cinnamon and ginger are the two I’d prioritise.
Benefits for gut health:
Stewed apples are abundant in polyphenols – naturally occurring compounds found in plants, which are amazing for our gut health. Apples contain pectin – a wonderful prebiotic soluble fibre that helps nourish our gut microbiome and feeds important strains of bacteria. When cooked, the pectin inside apple skins becomes more easily accessible to the beneficial bacteria in our gut microbiome.
Studies have shown that regular consumption of apples helps the bacterial species bifidobacteria and lactobacillus to thrive, and these bacteria then produce short-chain fatty acids (SCFAs) like butryrate, which can inhibit the growth of bad bacteria, help control appetite, promote gut barrier function and help balance blood sugar and cholesterol levels.
Top Tip: Don’t peel your apples – keep the skin on, as it contains the highest about of polyphenols, fibre and minerals.
My approach to gut health:
As a nutritionist, I take a 360° approach to wellbeing with a focus on gut health. I am passionate about guiding you on the path to a healthier gut and a happier you. If you’re ready to take action and transform your gut health, please get in contact via Consultations or book in for a FREE call.
Let me know if you make this by tagging me in a photo on Instagram @elibrechernutrition.
Stewed Apples with Cinnamon Recipe
Makes around 6-8 servings depending on portion size
- 4 small apples or 2 large apples, chopped (keep skin on)
- 1 tsp ground cinnamon
- 1/2 tsp ground ginger
- 5 whole cloves (can use 1/4 tsp ground cloves)
- 1 whole star anise (optional)
- 1 tsp vanilla extract
- 4 tbsp water
- Chop the apples into small cubes, keeping the peel on. Add all ingredients, except vanilla, to a saucepan.
- Bring to a simmer, then turn the heat down to low and place a lid on the pan. Cook for 15-20 minutes, stirring occasionally, until the apples are very soft. If the pan becomes dry, add an extra splash of water to avoid burning.
- Turn the heat off, then add the vanilla and give it another mix.
- Serve hot over yoghurt or porridge, or store in an airtight container for up to three days in the fridge.
📸 If you make this recipe, don’t forget to tag me on Instagram @elibrechernutrition – I LOVE seeing all your creations!
Check out my other nutrition-related blog posts below:
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