The ultimate gut-friendly fall breakfast? Stewed apples 🍎 🥣
As the seasons change, I swap my juicer for my slow cooker and salads for soups and stews. It’s important to adjust your diet as the days become shorter and air becomes cooler to avoid falling sick. When I was going through health issues my TCM doctor told me my body was damp and cold and that most North American women need to swap out the iced drinks, smoothies and salads for teas, soups and warming foods. This simple swap made all the difference in my health!
Here’s why they seriously deserve a spot in your morning routine:
🍎 Reduce bloating: Cooking apples breaks down the fiber, making them easier to digest — perfect if your gut is feeling sensitive.
🍎 Feed your good gut bacteria: Apples are rich in pectin, a prebiotic fiber that acts like food for your microbiome.
🍎 Support regular digestion: Warm foods are easier on your system, especially in cooler months when your digestive fire naturally slows down.
🍎 Balance blood sugar: The natural sweetness of stewed apples helps curb cravings, without spiking your glucose.
🍎 Packed with antioxidants: Especially in the peel — cinnamon and cloves add even more anti-inflammatory magic.
Recipe. Chop 8-10 apples and add to pot on medium-low heat with about 1/2 cup of water and fresh chopped ginger. Cover and let cook for 5ish minutes until apples become soft. Drizzle with a little coconut oil and lots of spices: nutmeg, clove + cinnamon until cooked through.
I like always warm them back up on the stove and top with the grass-fed Greek yogurt! For the pumpkin pie crumble, blend 1/2 cup walnuts, 1/2 cup pumpkin seeds, 1:2 cup pecans, 1/2 cup hemp hearts, 2 Tbsp pumpkin pie spice and a pinch of pinch of sea salt.
This is best made the night before because when the apples are refrigerated the fibre becomes much higher in prebiotics, meaning much easier to digest and essentially feed the good bacteria in our gut to help them thrive.
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