Eat Well Sep. 21. 2020

Stewed Apples with Warming Spices

Sep. 21. 2020
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped® and the Mindful Nutrition Method™

A simple recipe to make stewed apples without added sugar and with warming spices.

Growing up in a Midwest family, we went all-out for Sunday morning breakfast. It always included my dad’s stewed apples, pancakes, bacon, scrambled eggs with cheese, and muffins.

Now I’m bringing back those stewed apples NS style! I promise this is one of the easiest recipes you’ll make. It’s a healthy spin on the traditional recipe by using no added sugars.

All you need is 3-4 fresh apples of your choice! I find that gala, fuji, and honey crisp are my favorites to stew, but the beauty is in using whatever you have on hand, what’s seasonal to your region, and what tastes good to you.


Apples are one of my favorite digestive friendly fruits due to their unique fiber content. They contain both insoluble and soluble fiber, which are great for improving digestion.

Apples have also been studied and associated with improving cognitive function, reducing risk of heart diseasediabetesreducing cholesterolmanaging weightbone health, as well as digestive health.

What Is A Foundational Five Nourish Meal?

The Foundational Five Nourish Meal is any meal that contains all 5 elements within the Foundational Five, non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor.

By following this simple template it keeps food flexible, fun, and nourishing. Our Foundational Five Nourish Meals can be found as yogurts, oatmeal bowls or breakfast bowls, nourish bowls, salads, soups, stews, smoothies and more.

Any meal can be made into a Foundational Five Nourish Meal by just knowing the system I teach in our Method Membership and in my free guide about creating healthy eating habits with ease, that you can get right here!

Foundational Five

Learn how you can nourish your body at each meal by creating a Foundational Five Nourish Meal. This is McKel’s simple framework she’s used with thousands of clients in her decade as a Dietitian and now you can use it too!

The Foundational Five supports you in nourishing your physical body so you can learn what to eat, which is the first step in mindful eating. The remainder is knowing how to eat and to experience your food positively.

Eating in this way supports your physical body on a cellular level ensuring you’re consuming the nutrients you need to have a sharp focus, calm digestion, lasting energy, sound sleep, and vibrant long-term health.

Here are the following Foundational Five Elements in this recipe:

1 • Non-starchy Carbohydrate

  • Add rhubarb

2 • Starchy Carbohydrate

3 • Healthy Fat

  • Add almond butter, cashew butter or peanut butter

4 • Protein

  • Add almond butter, cashew butter or peanut butter
  • Add Greek, Icelandic or nut-based yogurt

5 • Flavor Factor

  • Ginger
  • Cinnamon
  • Cardamom
  • Cloves
  • Sea salt

The Recipe

Serves 4 servings



4 large apples, cored and chopped

1/2 teaspoon fresh minced ginger

1 teaspoon ground cinnamon

1/2 teaspoon ground cardamom

2-4 whole cloves

1/2 teaspoon sea salt

1/3 cup filtered water



In a small saucepan on low-medium heat add all ingredients and cook for 5-8 minutes with the lid on.

Take off the lid and continue to cook for an additional 15 minutes or until the apples are tender to desired texture. Add more water to thin out, as desired.

Serve warm. Store in an airtight glass container for up to 1 week.

To serve:

Eat plain as I did, pictured with almond butter!
Top yogurt
Top oatmeal or porridge
Top banana ice cream for dessert (so tasty and a great cold/warm combination)

Things I used to make this:

ground cinnamon, cardamom, clove, blue bowl (set we have at home and LOVE!), small pot for cooking

Reclaim Balance With The Way You Nourish Yourself

Can you envision nourishing yourself with balance and ease? Join us in our online group program founded by McKel Kooienga, MS, RDN, LDN that teaches her proprietary Mindful Nutrition Method™ to give you the education, tools, and support you need to nourish yourself with balance and ease for life!

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