Gut Healing Stewed Apples

Our latest IHS favourite recipe comes from IHS Nutritional Therapy graduate Ola Van Zyl. It complements our June IHS fermentation challenge perfectly so is a great way to round off the month.

Stewed Apples have amazing gut healing properties thanks to a type of fibre called pectin found in the skin. It is released during the stewing process and can help maintain and repair the intestinal mucosa lining. Ola also loves this recipe as it is dairy, gluten and egg free, vegan, paleo and ketogenic (if you remove the raisins). You can also add ground ginger and even a small amount of turmeric to this recipe to up the therapeutic value even further.


You will need

(for 2 portions)

  • 4 apples (standard apples, not cooking ones. Bramley work well)
  • 2 heaped tbsp raw coconut oil
  • 2 heaped tsp cinnamon, grounded
  • Handful raisins (do NOT add raisins if you are on a ketogenic diet)


  1. Wash the apples and chop into small squares. Partially peel them so there is still approx. 30% skin still on them, as the skin contains the beneficial pectin.
  2. Place in a pot with a small amount of water.
  3. Add cinnamon and raisins.
  4. Simmer for 5-8 until the apples are soft.
  5. Add coconut oil and mash or blend together into apple sauce consistency.

Serve warm or cold. Store in a fridge for up to 5 days.