The humble apple is a superfood rich in prebiotic fibre, vitamins, minerals, and powerful polyphenols (naturally occurring chemical compounds found in plants). Quercetin, found mostly in the skin, is the predominant and most studied polyphenol in apples, and provides an immune-boosting, antioxidant, and anti-inflammatory effect. Human cells cannot effectively digest polyphenols, however, gut bacteria are able to efficiently break down these compounds, producing the benefits directly on the gut.
Apples also contain pectin, a prebiotic soluble fibre that increases during the cooking process. Pectin is a food source for our good bacteria in the large intestine, promoting the growth of several types of beneficial bacteria. Cinnamon and cloves contain powerful anti-inflammatory, anti-microbial and antioxidant properties that pair perfectly with apples. This recipe is not only abundantly beneficial, but also simple, and most importantly, delicious!
Recipe (Makes 8-12 serves)
Ingredients:
- 5 large (1.2kg) cooking apples (preferably organic)
- 1 x cup water
- 2 tsp cinnamon
- 1 x stick cinnamon
- 5-8 x whole cloves or ¼ tsp ground cloves
Method:
- Thoroughly wash the apples.
- Leaving the skin on, core and dice into roughly 2cm cubes.
- Add all the ingredients to a heavy-bottomed pan, cover and bring to a boil.
- Leave to simmer on a low heat, partially covered, for 20-25 minutes until the apples look shiny and soft.
- Consume 2-3 tbsp per day.
Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.
Serving suggestions:
- As is!
- Serve hot or cold with yogurt and activated nuts.
- Serve with porridge or Bircher muesli.
- Layer with a chia pudding.
- Add to a smoothie.
Notes:
- Not FODMAP friendly.
- For added sweetness, add 1-2 tsp sultanas during cooking.
- Peel the apples (and omit the whole cloves) for a child-friendly recipe.
