Gut-Healing Stewed Apples for Happy Hormones

We asked a naturopath to share a recipe for one of her favourite nutritious snacks. These stewed apples are delicious, super easy to make and perfect as a healthy winter treat…

The perfect snack or dessert to nourish your insides

Stewed apples are quite possibly one of my favourite winter foods. The health benefits alone are good enough for me, but I also absolutely love the taste. They are perfect to healthily satisfy sweet cravings. 

This recipe is probably my most frequently prescribed. I share it with the majority of my patients for a multitude of reasons. The pectin that is released from the stewing process is amazing for maintaining and repairing the intestinal mucosa lining (gut lining). They can also support a healthy microbiome which is essential for mood, digestion, happy hormones and immune function. They are the perfect gut loving medicinal food.

You can eat stewed apples on their own, hot or cold, and serve with your favourite yoghurt, muesli or porridge. 

Stewed apples are a delicious addition to yoghurt and granola.


  • 5 organic apples, sliced roughly, leave the skin on.
  • 1/4 cup of water
  • Spices (optional): 
    • 1 pinch of ground cinnamon (or use 1 cinnamon stick)
    • 1 pinch of ground nutmeg
    • 1 pinch of ground cardamon
    • 1 pinch of ground cloves


  1. Place in saucepan: chopped apples, cinnamon, nutmeg, cardamon, cloves.
  2. Cook on low for 15-20 minutes until apples are soft.
  3. Serve warm or cold with yoghurt of choice. Can be added to porridge. Can be eaten on its own as a snack or after dinner. 
  4. Store in a glass container in the fridge for up to 5 days.

Lucy Fitzgibbons is a naturopath who blends traditional healing wisdom with modern science to deliver safe, effective and holistic treatments. For tips and information about hormones, fertility and mental health, follow Lucy on Instagram @lucy_fitz and visit her website

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