Gut Health Stewed Apples

Introducing gut-lovin' stewed apples! 
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Warm, cozy, and packed with supportive nutrients for your microbiome and gut lining.⁠

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Wait, isn't this basically applesauce? ⁠
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Yes and no. The biggest difference here are the peels. ⁠
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When the peels are stewed, they release pectin, a type of prebiotic that's a fantastic fuel for gut bacteria. ⁠
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And this type of gut bacteria is a big deal. When "fed," they release short-chain fatty acids shown to help regulate intestinal permeability (aka leaky gut) and inhibit the growth of bad bacteria, among many other benefits.⁠
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Keep in mind that apples are a high FODMAP food, so if you're sensitive, this one may not be for you. ⁠
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Ingredients
2 green apples, washed well⁠
Water⁠
Juice of 1/2 lemon⁠
1 tsp cinnamon⁠
Pinch of nutmeg⁠
Optional: 1 tbsp raisins or pure maple syrup⁠
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Instructions
1. Core and chop apples into 1/2" pieces (or whatever size is your preference). Do NOT peel!⁠
2. Place in a small sauce pan and add water until about 1/3 of the height of the apples.⁠
3. Bring to a boil and cook for around 10 minutes, or until you start to notice a sheen on the peels.⁠ This is a sign of the pectin!
4. Turn off the heat, and stir in add lemon juice, cinnamon and nutmeg. ⁠If there's too much water, drain a bit. I find the apples absorb most of it as it sits.
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Optional: If you'd like it a little sweeter, you can cook with 1 tbsp of raisins OR stir in 1 tbsp of maple syrup after cooking.⁠
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Eat ~1/3 cup a day to help support your microbiome and gut lining. Pair with a protein, like greek yogurt, if you're eating it as a snack rather than with a meal.⁠
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You can double or triple the batch, store in the fridge, and eat within 5 days.⁠
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This wasn't one of the most beautiful recipes to shoot, but it your gut doesn't care. 

Enjoy!