Stewed Apples
Stewed Apples: Old-Fashioned Comfort with Modern Health Science
If you are lucky enough to have apple trees in your garden in Ireland right now, then you are probably experiencing an avalanche of apples falling from your trees. I’m not one to complain, though, because I grew up enjoying the joys of homemade stewed apples made from our own apples from the garden. Whether you decide to transform your apples into a gorgeous dessert or not, apples are a nutritional powerhouse with plenty of fibre, vitamin C, potassium, and are a fantastic source of polyphenols.
Polyphenols, mostly found in fruits and vegetables, are powerful antioxidants. Evidence suggests they could reduce inflammation in the body and prevent chronic diseases such as cardiovascular, metabolic and neurodegenerative diseases, such as Alzheimer’s (Bradley, 2024).
However, stewing the apples enhances the health benefits of the apple by increasing the amount of pectin that it is released (Ward, 2021). Pectin improves the environment of our guts, feeds important strains of bacteria, and some studies in animals have shown it to be anti-inflammatory (Sherry, et al., 2010).
So, if you’re looking for a simple, nourishing way to enjoy your apples, stewed apple is the answer. Sweet, warm, and packed with health benefits!
https://fairfieldnutrition.com.au/2018/11/06/stewed-apple-recipe-for-a-healthy-gut/
(Pasted below for convenience)
Serves 2:
Stewed Apple
Ingredients
4 apples (preferably organic cooking apples)
1/3 cup water (preferably filtered)
2 tsp cinnamon
1/2 cup raisins or sultanas (if required for sweetness - also provides fibre)
8 to 10 almonds (for protein)
1 knob butter (optional)
Instructions
Peel the apples if desired. The peel contains fibre, minerals, and other nutrients so it's best nutritionally not to peel.
Core the apples and chop them into small evenly sized pieces.
Add the water and butter to the sauce pan and heat until the butter has just melted
Add the remaining ingredients to the pan, cover, and cook on a low heat for about 10 -15 minutes, stirring regularly.
Add more water if the pan becomes dry and the apples risk burning.
Cook until soft with rough shapes, no longer identifiable as apple slices. The colour should be a russet brown with the cinnamon effect.
References:
Bradley, J. (2024, August). Polyphenols. BBC Food. https://www.bbc.co.uk/food/articles/polyphenols
Sherry, C. L., Kim, S. S., Dilger, R. N., Bauer, L. L., Moon, M. L., Tapping, R. I., Fahey, G. C., Tappenden, K. A., & Freund, G. G. (2010). Sickness behavior induced by endotoxin can be mitigated by the dietary soluble fiber, pectin, through up-regulation of IL-4 and Th2 polarization. Brain, Behavior, and Immunity, 24(4), 631–640. https://doi.org/10.1016/j.bbi.2010.01.015
Ward, S. (2021, June 9). Stewed apple recipe for a healthy gut. Fairfield Nutrition. https://fairfieldnutrition.com.au/2018/11/06/stewed-apple-recipe-for-a-healthy-gut/