Oh? You bought a bag of apples at an orchard and kinda don’t want to eat another apple but also spent $40 on a bag of apples?
CARAMELIZED APPLES TO THE RESCUE BBY!! This dessert is quick, tasty, and so fall-vibes-esque.
What you’ll Need
- Apples or fruit of choice
- Warm spices (cinnamon, ginger, whatever else you have on hand)
- Healthy fat of choice (think coconut oil, butter)
- Sweetener of choice (I loooove coconut sugar)
… and of course, waffles!!
You’ll just stew the fruits with the rest of the ingredients and use it as a waffle topper. Stewed apples are known for their health benefits - let’s get into it!
Are stewed apples good for gut health?
Don’t get me wrong, any fruit or veg in any form is literally amazing for you. But I saw a tiktok about stewed apples in particular being stomach soothing. I’m currently going through a little bit of a gut health regression (aren’t we all?) so I’m literally weak for anything gut-healthy.
Stewed apples have more gut-healing pectin than raw apples; it gets released during the cooking process. New research is showing that pectin helps reinforce the intestinal mucosa lining. LOVE IT!
Why is pectin good for gut health?
Pectin creates that gel-like sheen on stewed apples. As a prebiotic fiber, it feeds your healthy gut bacteria and stimulates their activity. It can also help prevent the growth of harmful bacteria in your digestive tract.
Is pectin good for diarrhea and constipation?
My favouriteeee topic. You knew it was coming. The answer is: YES! Since pectin is a gel-forming fiber that absorbs water quite easily, it has been shown to normalize stools. This is great news, because it’s not just a laxative or just a binder. It can be annoying when you’re trying to treat diarrhea and end up constipated, or vice versa.
Let’s normalize eating pectin to help keep those bowel movements regular and smooth!
Are stewed apples better for you than raw apples?
In my opinion, they’re both GREAT and both deserve to be eaten. Because they have that extra pectin, stewed apples are a great add-in to your diet to help regulate your stool. Cooking also helps break down the fruit and makes it easier to digest. But a nice crisp raw apple is unreal too, and I find them to be super filling!
Let’s talk about spices!
I’m all in for the warming spices – they taste AMAZING and make me feel all cozy and warm. Not to mention, they’re great for your digestion and blood sugar! I love all things cinnamon, ginger, cloves, nutmeg, or even just a good pumpkin pie spice.
Why is ginger good for digestion?
You’ve probably had a ginger ale to soothe your stomach while you’re sick. This old trick of the trade isn’t wrong!! Ginger has phenolic compounds that are known to reduce irritation in the digestive system. Ginger also helps treat bloating and gas, and even motion sickness.
Is cinnamon good for digestion?
Cinnamon is known to help support your blood sugar, which is great for feeling fueled and energized for hours.
What is the Best Sugar to Bake with?
I loveeeee coconut sugar and it is the superior sweetener through and through. Fight me.
Why is Coconut Sugar the Best Sugar?
What’s not to LOVE??
- Tastes caramelly
- 1:1 swap for any sweetener
- Lower glycemic index -- so it won't skyrocket your blood sugar or give you a sugar crash
- Higher in antioxidants
***One thing to note is that you may taste a very slight coconut flavour. Ingredients such as cinnamon, cocoa, and bananas typically mask this flavour, although, we don’t try to cover it up - it’s delish! It’s all warm and caramelly.
The Best Gluten and Dairy-Friendly Waffles
Our gluten-friendly and dairy-free waffles are so adaptable and easy to dress up! They are made with only 5 key ingredients; almond flour, coconut flour, eggs, coconut sugar, and olive oil. They are more than a typical waffle because they are packed with protein, fibre, and healthy fats, making them a full meal! By using a combo of almond and coconut flour, we ensure our waffles have the perfect balance of protein and fibre. The combo of fat, fibre, and protein keeps you full for longer and saves you from that mid day slump! We pride ourselves on our waffles providing balance and nutrients in every bite.
*please note that our waffles are not guaranteed to be free from any allergen.
Benefits of Almond Flour in Baking
Almond flour fills our waffles with protein while still keeping them light and fluffy. It also packs them with fibre to keep you full and keep you regular.
Benefits of Eggs in Baking
Eggs are also crucial to our recipe as they are filling, create a soft texture, and source a ton of protein! We like to refer to eggs as the building blocks of our recipe – we couldn’t do it without them!
Why we don’t use Artificial Sweeteners
We also love that our waffles are made without the use of artificial sweeteners and are lower in sugar altogether! They are sweetened with just a touch of coconut sugar. I’ve found that zero-calorie sweeteners either make me bloated or give me diarrhea. Coconut sugar is great because it has a low-glycemic index and is filled with antioxidants! Since we don’t need to use a lot of it in our waffles, they are still low in sugar and even keto-friendly.
Fruit Swaps
Although our recipe calls for apples, and that is what we chose to use, any fruit of your choice could easily be swapped in. We have also made this with caramelized bananas and we must say, also a chef’s kiss. We made and ate this in the fall time, so fresh honey crisp apples were totally the move, but changing out the fruit seasonally would be delicious and so fun to experiment with. Plums and peaches in the spring summer would be A-MAZ-ING too!!
The Recipe
You’ll need:
- 1 Apple, thinly sliced or cubed
- 1 Tbsp coconut oil or butter
- 1 tsp cinnamon + any other warming spices
- 1 tsp coconut sugar, maple syrup or honey
- Nuts for topping (pecans are my fave)
- Whipped cream for topping
Instructions:
- On medium/low heat, melt butter in a medium pan. Add the apples, cinnamon, and sugar, stirring occasionally. Add in chopped nuts and continue simmering once the apples are soft and slightly browned, remove from heat.
- Place Happy Era waffles (flavour of your choice) on a plate and add the caramelized apple mixture.
- Top with a dollop of whipped cream and dig in!
Notes
- You can swap any fruit for the apples
- Our waffles are not guaranteed to be free from any allergen
Sources
https://evolutionrd.com/5-cooking-spices-that-can-help-with-digestion/
https://www.healthline.com/nutrition/apple-pectin#5.-May-relieve-diarrhea-and-constipation