GUT HEALING STEWED APPLES

Stewed apples are one of my most frequently recommended medicinal foods in clinical practice, for healing the gut and improving the immune system. I was first introduced to them in student clinic in 2016, by my incredible clinical supervisor Dr Liza Oates. She taught me everything I know about food as medicine.

Over a decade later I still prescribe this medicine in clinic, week in, week out, for people with digestive illnesses such as IBS, IBD, bowel cancer recovery, and for people with immune dysfunction including recurrent infections, autoimmunity, eczema and beyond.

It is an incredible functional food thanks to the high amounts of pectin, plus it is cheap and super easy to make.

You will need:

• 6 apples of your choice (I use green, some of my patients use red). Preferably organic, if not, then please wash in bicarb soda or apple cider vinegar solution to clear pesticide residue, as apples are heavily sprayed. If you cannot tolerate apples, pears also work very well.

• ½ cup water (ideally flitered or spring water)

• Optional: spices such as ginger (freshly grated or dried), cinnamon powder, or cardamon. Around 2 tsp total.

Directions:

• Core the apples and peel them if you desire (I leave the skin on for extra fibre).

• Put all the ingredients in a pan (stainless steel or cast iron is best). Cook for around 15 mins and stir frequently until the apples are soft and no longer resemble apples. If you have added the spices, the colour will be a russet brown.

• Stewed apples can be eaten warm or cold, alone or with yoghurt, chia pudding, or a GF oat crumble on top.

Extras - these are not essential, but you might like to consider adding one or some of the below:

• Probiotic capsules

  • Saccharomyces boulardii - especially if you have had recent antibiotics or struggle with loose stools/diarrhoea.

  • Lactobacillus Rhamnosus (LGG) - especially if you suffer with allergies or atopic conditions such as eczema.

• Organic natural yoghurt, or coconut yoghurt

  • For extra protein - I mix collagen powder into my yoghurt and have this with stewed apples often. Yum.

• A handful of berries (ideally organic as again, unfortunately, they are very heavily sprayed with pesticides).

• Flaked almonds or any nuts of your choice - will provide additional proteins, healthy fats, and minerals.

• Manuka or post-brood honey - if extra sweetness is required. Manuka honey has antimicrobial benefits, and post-brood honey contains high amounts of Lactobacillus, probiotic bacteria to supports your microbiome which influences your brain, gut, immune system and skin.