Stewed Apples (a.k.a. Gut-loving fibre)


Stewed Apples

Stewed Apples

Author: Sophia Gerontakos

Stewed apples are a form of ‘gut-friendly’ fibre which means they have a healing effect in the intestines and may improve the balance of gut flora, helping to create an environment where beneficial bacteria thrive, therefore being a ‘prebiotic’.  Apples contain pectin which has many health benefits.  When cooked, pectin is extracted and forms a gel which has a healing and regulating effect within the intestinal tract.  When taken daily (at least 2 large spoonfuls daily) many people report more regular bowel motions and less bloating.   And the added benefits of stewed apples include being delicious and so basic to make that even the most serious of non-cooks can handle this recipe!

Add a couple of spoonfuls of natural yoghurt or coconut yoghurt alternative for some extra gut-love.


5-6 green apples (or other cooking apples that you have access to), peeled or unpeeled is fine

1-2 teaspoons cinnamon

About 1/2 cup water (add more along the way if apples begin sticking)

Optional: feel free to get creative and add some extras such as dried fruits or coconut (though I personally love the simple version).  Sometimes I add a little molasses to mine for its iron content (as a mostly-vegetarian I am always looking for sneaky ways to boost my iron intake!)


Remove the core from the apples, slice and add to the saucepan with the water and cinnamon.

Stew on medium heat until the apples are mushy (about 30mins).

Make a large batch weekly, these will keep in the fridge for up to a week.

Note: This recipe calls for cinnamon for deliciousness, but cinnamon brings a range of its own health-promoting effects including blood-sugar regulation and enhanced metabolism.  Whenever possible select a high-quality, organic true cinnamon powder.  I don’t usually preach about eating organic because I think we are fortunate to have the abundance of fresh produce we have, organic or not; however, the quality of cinnamon on the market varies so greatly, and the beneficial effects it has to offer won’t be seen with some budget forms of cinnamon.


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