Baked Apples
Stewed apples are rich in soluble fibre, a type of prebiotic, which helps the beneficial bacteria in our guts thrive. Apple skin is full of minerals, fibre and polyphenols. The polyphenols in apples, especially in the skin, protect the gut by reducing inflammation and supporting the gut bacteria (gut microbiome). Butter is a healthy fat. Go ahead and enjoy this wonderful treat.
Ingredients
The quantities in this recipe are a rough guide and can be adapted to suit your preferences.
3-5 apples
½ cup walnuts or almonds
½ cup dried fruit (choose one or a mix: raisins, goji berries, apricots, figs, mulberries)
3-5 tablespoons butter
Instructions
Cut apples in half vertically and remove the core. Do not peel.
Place the apples core side down in an oven proof dish.
Cut thin slits into the apples, stopping a centimeter before the end so the apples stay intact as one piece.
In a separate bowl, chop the nuts & dried fruits.
Add cinnamon, lemon juice, ground cardamom and maple syrup to the dried fruit and nut mix to make a sauce.
Drizzle this sauce onto the apples.
Add 3 tablespoons of water to the bottom of the dish.
Add a thin slice of butter to the top of each apple.
Cook uncovered for 20 to 30 minutes at 350˚ F.
Remove from the oven and serve.