Spiced stewed apple

A perfect, warming autumn recipe for a slow Sunday. The spices combined with fruit make for a sweet treat with a slight kick. Even better if you can forage your apples… or rely on kind neighbours to gift them. You may find this recipe makes too much, just adjust the quantities accordingly. I make a batch of this at the beginning of the week and have it for breakfast with yoghurt, nut butter, ground flaxseed and granola. If you are a porridge or muesli fan this would be a great addition. You can freeze in containers to dig out when apples are no longer in season.

From a nutritional perspective, stewed apple is a real winner. The cooking releases a fibre called pectin, which helps heal the gut lining, is anti-inflammatory and feeds the beneficial bacteria. Ginger is also soothing to the digestive system and may support bloating. After all, an apple a day keeps the doctor away. Good gut health is arguably the cornerstone of good health and supporting it can promote more balanced hormones, a more robust immune system and better mood and brain health, through the gut brain axis. Even though the Sorrel Health clinic see’s predominantly women with hormonal issues, we almost always start with the gut. This recipe is both an inspiration for a delicious breakfast and a reminder that food is medicine.

Ingredients:

Eight to ten large cooking apples

Two thumb sized pieces on ginger, finely grated.

6 cardamom seeds

Method:

1. Slice the apple into medium, bite sized chunks and place in a large pan.  I remove the seeds and stem but leave the core. Leave the skin on for the extra fibre and phytonutrients.

2. Add the ginger and cardamom into the pan followed by a large splash of water.

3. Simmer over a low heat with the lid on for 20-25 minutes, stirring occasionally. Add in a little more water if needed – keep an eye so it doesn’t burn.

4. When the apples have broken down, remove the lid and check the consistency. Cook with the lid off for 5 minutes, if needed, to reduce any liquid.

5. Serve with your choice of toppings and enjoy!

We love eating this with Amelia Freer’s brilliant granola, you can find the recipe here.