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Gut health-supporting porridge with stewed apples

Stewed apples serve as a great prebiotic because they're packed with polyphenols to support the growth of beneficial bacteria in the gut (1). They also contain a type of soluble fibre - pectin, to aid bowel regularity.

Oats are high in manganese, magnesium and soluble fibre (2), again to keep your digestion regular, relieving issues such as constipation.

Nuts and seeds make it nutrient-rich with plenty of zinc - which is needed for digestive function and also healing (3).


For the stewed apple:

  • 6 Braeburn / Pink Lady apples

  • 6 tbsp water

For the porridge:

  • 100g gluten-free porridge oats

  • 350ml unsweetened almond milk

  • 1 egg

Toppings:

  • 1 tbsp pumpkin/ sunflower/ sesame/ flaxseed 1 tbsp pecans/ walnuts/ almonds

  • A small handful of your favourite berries


METHOD:


1. Wash and dice the apples and add to a saucepan with the water. Bring to a simmer and cook for 8-10 mins or until the apples have broken down. Check that the apples have enough water throughout (add a little more if needed). Once cooked, blend to a smooth apple sauce.


2. In a separate saucepan, place the porridge oats and almond milk and cook on low heat, bringing the porridge to a gentle simmer.


3. Once cooked, take the saucepan off the heat and whisk through the egg vigorously until well combined. Stir through 3-4 tbsp of the stewed apple sauce and portion into 2 separate bowls, topping with your favourite nuts, seeds and berries.


4. There will be some leftover stewed apple. Use again to make more porridge, or freeze into smaller portions for future use (including the brownie bite recipe and to top your granola).



REFERENCES:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490512/

  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325078/

  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5951603/


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