Instant Pot™ Stewed Apples
Stewed apples are the stuff warm, fuzzy memories are made of. Certainly a dish with fall written all over it, and the doctor’s answer to anything that ails you. Best of all, with the Instant Pot™, this tasty, healthy side dish practically makes itself!
Life often takes us right back to where we started. Growing up on Maryland’s Eastern Shore, fall apple season was a time to look forward to. Time for hayrides, bobbing for apples, trips to the pumpkin patch, and cozy evenings around the fire.
It was also a time of year when every farm stand had fresh apple cider, piles of acorn squash, and at least three different shades of corn on offer. Little did we know then, how healthy all of these fall treats were! They were simply part of life.
As we head into fall in Johannesburg, and our markets fill with many varieties and colours of apples and pears, it’s time to create our own fall memories and teach our children to appreciate the healthy treats we grew up with. For me, stewed apples are one such treat I like to keep around the house — as a topping for pancakes, a base for seared pork chops, a filling for crepes, or a healthy snack.
Thanks to the Instant Pot™, keeping stewed apples around has never been easier! Simply core and slice the apples. Then, toss them in the pot with a little water and some seasonings. Push a button, and let the pot do the rest!
5 Amazing Health Benefits from Apples
If you’re a regular reader, you know that my husband and I have been endeavouring to improve our health through the foods we eat. Thus, we have adopted the discipline of thinking more carefully about what we eat and its impact on our bodies — whether good or bad.
Hence, we’ve changed our diets pretty significantly. As with any change, it hasn’t always been easy. So, it’s delightful to discover some old, familiar foods that we can still enjoy. Stewed apples are one such food, and I’m so excited to share with you why there is truth to the maxim
An apple a day keeps the doctor away!
1. Rich in Polyphenols
Leave the skin on the apples, as I recommend, and you’ll be getting a healthy dose of polyphenols in your stewed apples. Research has linked these powerful antioxidants to reduced risk of type 2 diabetes. They have also been shown to support lower blood pressure and reduced risk of stroke.
2. Support Healthy Weight Loss
Apples — particularly the skin — are high in fibre and water, which makes them super filling. So, eating a bowl of stewed apples is a great way to fend off a snack attack. In fact, in a 10-week study involving 50 overweight women, found that those who ate apples consumed fewer calories overall and lost an average of 1 kg each!
3. Rich Source of Pectin
Apples contain large amounts of pectin, a soluble fibre with prebiotic effects. Pectin is also a scientifically proven treatment for constipation and digestive issues. It also helps reduce cholesterol, fight diabetes, and supports healthy weight loss.
4. Help Prevent Cancer
Studies demonstrate that naturally occurring compounds in apples may reduce cancer risk and mortality. It is believed that the anti-inflammatory and antioxidant effects of apples may be the reason for their effectiveness.
5. Support Healthy Bones
Fruit consumption has been positively linked with bone density. However, apples have been independently studied for their role in keeping bones healthy. Research shows that women who eat apples lose less calcium from their bodies than those who don’t. So, stewed apples can support post-menopausal women in keeping their bones strong and healthy!
About the Recipe
I’ve made stewed apples for years and always used sugar. In a bid to make the recipe a bit healthier, I decided to swap out the sugar with maple syrup. Just 2 tablespoons of maple syrup turns out to be a brilliant substitute for the 1/4 cup of sugar I used to use!
Maple sugar has a lower glycemic index than cane sugar. So, that’s already an improvement. Achieving the same level of sweetness with less sweetener is a bonus. It seems too good to be true. But, it works!
This easy recipe is perfect for cooking with children. I recommend using an apple slicer to make the cutting and slicing quick, easy, and safe. True, you’ll still have to do a bit of trimming here and there. But, I find I can prep the apples and have everything in the pot in 5 minutes or less when I use an apple slicer!
Most of all, I hope your family enjoys these stewed apples as much as mine does, and that you enjoy them in good health. Bon appétit!