Who would have thought that a simple stewed apple could be such a powerhouse of important healthy nutrients for our gut?

Watch out though, keep the sugar level down so you don’t undo the good work the apples are doing.

Apples contain pectin which impacts the time it takes for food to move through our digestive system, the way our stomach empties and how we absorb nutrients from the gut.  It actually has a beneficial effect on our blood glucose, yes beneficial!  Apples also contain plenty of potassium which is good for our hearts and they’re full of fibre.

I’ve added a sprinkle of powdered ginger and powdered cinnamon which are also great for our digestion and blood sugar. Then a little bit of sugar, just a dessert spoon of dark brown muscovado contains more antioxidants than sugars that are more processed.

I’ve also added a few sultanas and a few raisins which contain good fibre and a source of prebiotic called “inulin” which feeds our gut bacteria. They are also packed with the nutrients folate and potassium among others.

Once again, go easy, there are only a dozen or so of each in this recipe because they are high in sugar.

I’ve added a little yoghurt either greek or coconut to give us some probiotics as well.

Have this alongside some other protein for breakfast or after lunch or dinner as a little something to boost your health!

What’s not to like?


  • Choose a pan with a lid, where the apple covers the bottom and is only about 1” deep.
  • 2 large or 3 medium Bramley cooking apples – peeled, cored and thinly sliced.
  • 1 dessertspoon of dark muscovado sugar
  • A dozen raisins
  • A dozen sultanas
  • A generous pinch – a quarter of a teaspoon of both ginger and cinnamon powders
  • Enough water to cover the bottom of the pan.


  • Put all the ingredients into the pan
  • Bring to the boil
  • Turn the heat down to low
  • Leave for about 15 minutes or until the apple is cooked through.
  • Stir it up
  • Serve with a dollop of yoghurt.

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