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When apples are stewed, it intensifies the amount of pectin concentration in the apple. Pectin is a soluble fiber that is fermented by our gut microbiota. Fermented foods are all the rage right now for gut health. Pectin brings a number of benefits for the gut:
1. Reduces inflammation
2. Decreases weight gain & fat accumulation
3. Balance gut bacteria
4. Preserve gut barrier function
5. Help with blood sugar regulation by slowing the absorption rate of sugars
Making stewed apples is simple. It is essentially cleaning, cutting, and cooking your apples at a low temperature until they are at desired texture. I prefer mine soft, so I cook mine at low heat for roughly 20 minutes.
Ingredients needed:
Apples of your choice (I usually do red delicious)
Cinnamon or nutmeg if you have a histamine issue
Maple syrup if you want a bit extra sweetness
Pinch of salt for added flavor
Splash of lemon juice to bring out more flavor
If you decide not to peel your apple, which I recommend not peeling for more nutritional benefits, then be sure to clean the exterior of the apple prior to cooking. Place all ingredients in a pot or pan over low heat and cover with a lid. Allow apples to simmer, stirring frequently to insure they don’t stick to the bottom. If apples do begin to stick, add in a splash of water or ghee to prevent that. With heat low, it shouldn’t be much of an issue.
Serve with granola or a spoonful of yogurt on top! Enjoy.