Stewed Apples for Apple Pectin

Recipe
Written By Kelli Janousek

Apple pectin is a wonderful healing food. It helps support the gut by acting as a prebiotic, feeding our beneficial bacteria. It also is a soluble fiber, which helps to relieve both diarrhea and constipation. And apple pectin participates in detoxification by binding toxins and bile acids, carrying them from the body. It even helps to keep our weight in check!

You may have seen versions of this recipe before, but they likely all originate from Dr. Tom O’Bryan, a leading expert on gluten and autoimmune disease. It is essentially applesauce, but cooked in a way to bring out the pectin from the apple skins. Wonderfully prebiotic and nourishing for the microbiome.

Please only use organic apples in this recipe. Apples are notorious for being sprayed and gassed, and for being on the EWG.org “Dirty Dozen” list. Since we are specifically extracting pectin from the skins, we don’t want to have toxins in the mix. And finally, if you are on a low FODMAP diet, apples may not be your best choice.

An apple a day keeps the doctor away

Ingredients

  • 4 organic apples, washed, seeded, chopped, but not peeled

  • Barely cover with filtered water and bring to a boil

  • Handful of raisins, optional

  • 2 Tablespoons of ground cinnamon

Directions

  1. Combine all ingredients in a sauce pan and bring to a boil - about 8-10 minutes.

  2. Watch the apple skin - when it begins to take on a sheen, the apples are done.

  3. When you see the sheen, turn off the heat.

    The pectin inside the skin is easily accessible to the microbiome in the colon and helps to repopulate beneficial flora and helps heal leaky gut.

    Adult Dose: 5 spoonfuls twice daily. This is especially good after using antibiotics. Use for one month.

    Child Dose: 1-2 spoonfuls twice daily for under 3; 3-4 spoonfuls twice daily for 3-6. Full adult dose for children over 6.

    Reference

    Jiang, Tingting; Gao, Xuejin; Wu, Chao; Tian, Feng; Lei, Qiucheng; Bi, Jingcheng; Xie, Bingxian; Wang, HongYu; Chen, Shuai; Wang, Xinying; (2016 R3g 9; 8(3):126. https://pmc.ncbi.nlm.nih.gov/articles/PMC4808856/

    https://www.ewg.org/foodnews/dirty-dozen.php

    https://thedr.com/anti-inflammatory-foods-and-supplements/

Kelli Janousek
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