Little Step No. 6
What to do:
Try this 10 minute apple recipe for gut and immune health
Why this step works:
The humble apple is often overlooked in favour of snazzier ‘superfoods’ like pomegranate and kale, yet it has mighty superpowers all of its own!
Apples are remarkable for both gut and immune health (and in season right now) so I wanted to share this winter-warming, yet healthier alternative to a sugar-laden apple pie or crumble recipe.
This recipe is slightly adapted from one of my current favourite cookbooks*. It takes about 10 minutes from start to finish and contains just 5 ingredients; each one is deliberately chosen for its gut and immune health-supportive qualities:
Apples contain quercetin (a powerful immune-regulating flavonoid), vitamin C (an essential nutrient for immune health) & pectin, a type of soluble fibre that supports bowel regularity, feeds friendly gut bacteria, supports a healthy gut lining and immune balance. Lemon zest adds more pectin, flavonoids and vitamin C.
Grass-fed organic butter & full fat organic live natural yoghurt provide vitamin A which is an essential nutrient for a healthy gut lining and immune function. Live yoghurt supports friendly gut bacteria too.
Cinnamon supports balanced blood sugar, which in turn supports immune function.
Buttery cinnamon apples
You will need (serves 4-6):
3 x medium organic apples
50g grass-fed organic butter
1 x teaspoon ground cinnamon
3 x tablespoons hot water
1 x tablespoon freshly grated organic unwaxed lemon zest
Large tub full fat organic live natural yoghurt / full fat organic kefir / non-dairy alternative such as coconut yoghurt
What to do:
Remove the core and slice each apple (skin on) into quarters. Cut each quarter into 4 slices
Melt the butter in a frying pan, when bubbling, add the apple slices
Let the apples brown on one side then flip over with a spatula
Add the cinnamon and water, continue to cook for approx 7 mins, or until the apples have softened
Serve immediately with a few dollops of full fat organic yoghurt and a sprinkling of lemon zest.
I made this recipe and shared it with my family last night, it was delicious and they loved it. I hope you do too x
Recipe adapted from:
*The Diabetes weight-loss cookbook by Katie & Giancarlo Caldesi