How To Make Stewed Apples | Nutrition Stripped
Eat Well Oct. 3. 2017

Stewed Apples with Warming Spices

Oct. 3. 2017
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

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

Over the weekend I made stewed apples a couple times for breakfast, then shared it on Sunday morning on Instagram. We had so many DM’s and comments about how to make this so I’m pushing back “today’s” original recipe to quickly share this Fall staple!

Growing up in a Midwest family, we went all out on for Sunday morning breakfast which always included my dads stewed apples typically served with pancakes, bacon, scrambled eggs and cheese, and muffins. Although my dad made delicious stewed apples, I distinctly remember adding brown sugar to the pot. Today I’m bringing back stewed apples and I promise this is one of the easiest recipes you’ll make – with a healthier spin on the traditional recipe by using no added sugars. All you need 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. You can use this Stewed Apple recipe in so many ways, but here are a couple that we use at home:

If you try this recipe, I wanna hear about it, so let’s chat! Leave a comment it, rate it (this helps me improve future recipes), and don’t forget to tag a picture #nutritionstripped to show how you live and try these recipes on Instagram. I’d love to see what you come up with and how you use this recipe this fall.




Apples are one of my favorite digestive friendly fruits due to their unique fiber content- containing both insoluble and soluble fiber in apples are great for improving digestion and keeping us regular. Apples have been studied and associated with improving cognitive function, reducing risk of heart diseasediabetesreducing cholesterolmanaging weightbone health, and digestive health.

Apple’s polyphenol content also contributes to their amazing health and nutrition profile. One of the biggest health benefits of apples relates to digestion, it’s a natural coincidence that raw apple cider vinegar also is great for our digestion. From a culinary perspective, apples are great to add to dishes for added crunch, moisture, texture, crisp bite, and a hint of sweetness without being overpowering.

When baking, applesauce can also be used to replace many of your fat sources like vegetable oil or any other oil/butter called for in recipes- again depending on the recipe. When purchasing, apples are one of those whole foods that I highly recommend you getting organic since you’re eating the skin on them as well.

Optimizer Option:

I’m not a huge fan of eating carbohydrates (apples in this example) by themselves for the pure sake of blood sugar balance and prefer to have carbohydrates with protein and/or a healthy fat – listen to your body and what feels good.

Moving into the cooler months, my body craves cooked apples or pears first thing in the morning, it’s easy on digestion, it’s warming, and a little goes a long way to fill up. I’ll typically serve it with almond butter to add in protein and healthy fats or have a quick protein shake on the side. Think of this recipe more of a small bite/snack rather than a meal.

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

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