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.

If you like this recipe for Stewed Apples with Cinnamon, I think you’ll LOVE my Apple & Blueblerry Crumble, Mini Apple Cobbler and Apple Crumble Muffins!

Let me know if you make this by tagging me in a photo on Instagram @elibrechernutrition.

Stewed Apples with Cinnamon Recipe

Ingredients

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

Method:

📸 If you make this recipe, don’t forget to tag me on Instagram @elibrechernutrition – I LOVE seeing all your creations!

If you’re interested in working together to optimise your nutrition, transform your gut health and elevate your quality of life, please get in contact via Consultations or book in for a FREE call. 

Check out my other nutrition-related blog posts below:

• How To Get 30 Plant Points A Week
• Magnesium: Food Sources, Absorption, Deficiency + Supplements
• How Does Stress Impact Gut Health?
• 10 Tips To Feel Your Best This Summer
• Can Nutrition Help Hay Fever?
• Calories In Alcohol
• Probiotics & Gut Health
• Nutrition for Hair: What To Eat For Healthy Hair
• Metabolism 101
• What is The Gut-Brain Axis?
• Bloating Tips & Anti-Bloat Supplements
• What is Fatty Liver (NAFLD) + How Can Nutrition Help?
• Reasons You’re Always Hungry
• 6 Tips for a Gut-Healthy Christmas
• Why You’re Tired All The Time
• The Blood Sugar Rollercoaster
• The Truth About Caffeine + 8 Coffee Alternatives
• Eat Healthy On A Budget: Tips to Survive the Cost of Living Crisis
• Juice Shots: What’s the Buzz About?
• How Seasonal Changes in Eating Habits Can Impact Our Skin
• Everything You Need to Know about FIBRE
• IRON: Functions, Sources and Tips for Absorption
• How To Eat for Mental Health: The Food-Mood Connection
• The Gut-Sleep Connection
• 7 Nutrition Tips for a Good Night’s Sleep
• Nutrition for Glowing Skin
• The Gut Microbiome: Fun Facts
• Gut Health: 6 Top Tips
• Magnesium: Why We Need It
• Prebiotics vs. Probiotics
• Plant-Based Protein
• Nuts About Nuts
• Benefits of Matcha + 3 ways to have it

References:

https://pubmed.ncbi.nlm.nih.gov/26938554/

https://www.sciencedirect.com/science/article/pii/S0304394016300775?via%3Dihub