Healthy stewed apples are so easy to make, delicious, and perfect for a healthy dessert or breakfast. Cooking fruit brings out the natural sweetness, so there's no need for added sugar. Stewed apples are also good for your digestion.
Why are stewed apples healthy?
Of course, apples are naturally good for our health, whether raw or cooked. They are rich in fibre, and contain a particular type of soluble fibre called pectin which helps to feed friendly gut bacteria.
Apples are also a good source of antioxidants and other vitamins and minerals. (You can read more about the health benefits of apples here.)
Heat can lower the levels of some vitamins in cooked food. But if you leave the skins on the apples, you'll greatly improve the levels of fibre and antioxidants.
Healthy stewed apples are made without sugar. You'll find most varieties of dessert apples are naturally sweet enough, and a little cinnamon will help to sweeten them further.
Ingredients
Apples. I'd recommend using dessert rather than cooking apples for this recipe. Dessert apples will keep some of their texture, and they are also slightly sweeter.
All varieties of dessert apples will work well, so use whatever you prefer. An apple with a little red on the skin looks good if you leave the apples unpeeled, and is often a little sweeter.
Cinnamon. This is totally optional, but cinnamon is a perfect pairing with apple. It adds a lovely rich sweet flavour. Cinnamon also adds health benefits, and can help to stabilise blood sugar levels.
You can use either cinnamon powder, or half a cinnamon stick. If you prefer you could also add other sweet spices such as ginger, cloves or allspice instead of cinnamon.
How to make perfect stewed apples
First prep the apples. I prefer not to peel the apples, as they retain more of their natural goodness, and the skin adds a little colour.
It's quicker and easier to cut the apple off the core than vice versa. Using a sharp knife, cut the apple through, just to the side of the core.
Then repeat on the other 3 sides. Cut the apple into even sized cubes so that it cooks through evenly.
Add the diced apple to a pan along with 2 tablespoons of water and the cinnamon if using. Cover the pan, then place on a low heat and bring up to a gentle simmer.
Then cook for about 15-20 minutes, until the apples are tender but still retain some of their shape.
Different varieties may need a slightly different length of cooking time. Keep an eye on them, and if necessary add a splash more water to ensure that the apples don't burn on the bottom of the pan.
Serving and storage
Healthy stewed apples make an ideal topping for many breakfast dishes. High protein waffles, gluten free oatmeal pancakes and oat bran porridge all taste good with a dollop of cooked apple.
Or serve the apple with yogurt and some low sugar granola for added crunch. Of course, all of these options are also delicious as dessert:)
You can store stewed apples in the fridge for 3 or 4 days. They also freeze well.
Frequently asked questions
Stewed apples are high in fibre and a good source of antioxidants. Apples are rich in a particular type of soluble fibre called pectin which is good for digestive health.
Yes. Eating or dessert apples are ideal as they are naturally sweeter, and will retain some texture. Cooking apples cook down to a mush, so are more suited to a smooth apple puree.
No. You'll retain more of the natural goodness if you leave the apples unpeeled. The peels will soften as they cook. Of course, if you are cooking for babies or very young children, you might prefer to remove them.
Stewed apples is an ideal recipe for using up an excess of apples. However, if you have a very large batch of apples that you want to cook, you might find it easier to use this slow cooker applesauce recipe.
Other stewed fruit recipes
You might also like to try baked apples - this festive baked apples with mincemeat recipe takes just 10 minutes to prepare and can be cooked in the oven or the slow cooker.
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Recipe
Healthy Stewed Apples
Ingredients
- 4 dessert apples any variety
- ½ teaspoon ground cinnamon optional, or use another sweet spice
- 2 tablespoon water
Instructions
- Cut the apples into even size cubes, approximately 1cm square. (If you prefer you can peel the apples first, but I prefer not to)4 dessert apples
- Add the apples, spice and water to a lidded pan. Bring to a simmer over a low heat.½ teaspoon ground cinnamon, 2 tablespoon water
- Simmer the apples gently for around 20 minutes. If necessary, add a splash more water to ensure they don't burn on the bottom of the pan.
- Check the apples to see if they are cooked. They should be tender to the point of a knife but just holding their shape.
Notes
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
Jen says
How long do these last in the fridge in airtight container please? Keen to try!
Wendy Faulkner says
Hi you can store them in the fridge for 3 or 4 days and also freeze stewed apples. I hope you try:)
Tim says
Easy recipe great for cold mornings to warm up the belly.
Courtney says
How long can the apples be stored for? Thanks!
Wendy Faulkner says
Hi, stewed apples can be stored in the fridge for up to 4 days. You could also freeze them if you prefer.
Matie says
What is the sodium, potassium, protein value of recipe using no sugar. Thank you
Wendy Faulkner says
Hi Matie, the protein per serving of the recipe is 0.8g, it's included at the bottom of the recipe card. The sodium is negligible (1mg) and the potassium is 249mg. However, these are just guidelines taken from an online nutritional calculator. If you need something more accurate, you might want to research your own calculations or consult a nutritionist. I hope that helps.
Mr B. Greenwood says
So easy to overcook keep checking.
Wendy Faulkner says
I hope you managed to rescue them! I think I do mention keeping a watch on them, but maybe I should put that in bold;)