Can an apple a day help us prevent chronic health problems?
To begin, it is well known that the consumption of fruits and vegetables, including apples, as part of a healthy diet may support in the prevention of chronic disease and maintenance of good health.
As a matter of fact, apples in particular have innumerous health benefits as this fruit is a rich source of dietary fiber, polyphenols and high antioxidant activity known as crucial immune modulating components.
It is also scientifically supported that regular consumption of apples, pears and carrots is inversely associated with rhinitis, asthma and atopic sensitization.
Since apples are widely available, enjoyed, well tolerated and well-studied, it drew the attention of an amazing British doctor who has been using for over 20 years in a “formula” or a recipe he created in order to help his patients.
His name is Dr. Michael Ash, an osteopath, naturopath, nutritionist, and a functional medicine and nutrition educator.
Dr. Ash created a stewed apple recipe that he calls “a perfect meal for mucosa tolerance or an immune modulating food combination”.
His stewed apple recipe is detailed in an outstanding article he wrote where he explains each of its components is proven to be scientifically effective for many health conditions.
So, habitually consuming his simple recipe can change inflammatory markers, reduce the need for anti-inflammatory medication, support weight loss, mood uplift, and improve gastrointestinal function by promoting changes in colonic and small intestinal flora ratios with improved digestive and eliminative functions.
In fact, this is a perfect meal to feed our gut microbes or microbiome. As apples have a resistant fiber, the kind of fiber that resists to our “normal” digestion fermenting in the colon of intestine where is digested by gastrointestinal bacteria. And, in exchange, the bacteria benefit us producing short-chain fatty acids (SCFAs). And the SCFAs have many beneficial effects on our bodies.
Incredible, isn’t it?
Besides that, Dr. Michael Ash stewed apple “formula” is easy to prepare and absolutely delicious.
So, let me share Dr. Ash’s precious recipe with you.
Time Preparing: 10 minutes
Time Cooking: 15-20 minutes
Total Time: 25-30 minutes
6 organic Bramley apples, Honeycrisp, Red Delicious, or any organic apples of choice, cored and unpeeled, finely sliced
½ cup Sultana raisins
2 tablespoons cinnamon
½ cup water
Place a large pot over medium heat, add all the ingredients, stir well to combine
Simmer until apples are soft with rough shapes, 15-20 minutes
The color should be a russet brown with the result of the cinnamon
Transfer to 6 small bowls, keep refrigerated
You can eat warm or cold
While serving add
. 1-2 tablespoons a good source of natural yogurt
. 1 teaspoon of Manuka honey – or raw honey,
. a few blueberries or any berry available
. a few nuts
* This recipe lasts 3-4 days in the refrigerator – or longer if you use mason jars.
According to Dr. Ash’s “the more you eat this food the better equipped your immune system is to handle antigen exposure.”
To read Dr. Michael Ash’s article please, click here.
As shown above, this is a simple scientifically proved recipe that was created by a passionate doctor who successfully uses food as medicine in preventing and treating chronic health conditions.
What about you? Are you habitually including fruits and vegetables in your diet? Please, leave your comment below.