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  • Nina Fischer

How to Eat Autumn Apples - Three Exciting Ways

My favourite autumn memories are from when I was around 12 in the tiny village I grew up in in East Germany with my two brothers. We would spend all day in the garden, jumping in piles of leaves, collecting conkers and picking apples for my grandfather to make various apple recipes. I can still vividly remember the sweet smell of vanilla and cinnamon from that autumn day.

Now I am watching my son getting super excited about all the beautiful colourful leaves everywhere and I’m instantly reminded of the feeling of my childhood autumn days! That’s why I’ve been cooking and baking with apples a lot - to create lovely autumn memories for him as well. It’s messy (he’s only 20 months) but so worth it.

I want to share three of my favourite ways to eat apples because not only are they delicious - they also keep the doctor away because they are so nutritious and good for your gut.

Side Note: I am specifically not giving any recommendations on the brand or kinds of apples to use because I would like to encourage you to look for a local seasonal variety, experiment and have fun. In the UK alone we have over 500 varieties of apples, but unfortunately most of the ones in the supermarkets are from the other side of the world. That doesn't make any sense to me. So here is an easy yet impactful decision you can make: find a local orchard or farmers’ market and make the world a better place.

1. For Breakfast: Porridge with Stewed Apple

This is a very versatile variation of my every day breakfast and you can really turn it into something yummy, filling and nourishing.

To serve 2 you need:

  • 3 medium sized apples 3 tbsp water

  • 100g porridge oats

  • 350ml unsweetened almond milk

  • 1 egg or vegan flax egg (1 tbsp ground flaxseed + 2.5 tbsp water)

  • 1 tbsp pumpkin/ sunflower/ sesame/ flaxseed

  • 1 tbsp pecans/ walnuts/ almonds

  • Small handful of your favourite berries

  1. Wash and dice the apples and add to a saucepan with the water. Bring to a simmer and cook for 8-10 mins or until the apples have broken down. Check that the apples have enough water throughout (add a little more if needed). Once cooked, blend to a smooth apple sauce.

  2. In a separate saucepan, place the porridge oats and almond milk and cook on a low heat, bringing the porridge to a gentle simmer.

  3. Once cooked, take the saucepan off the heat and whisk through the (chicken or flax) egg vigorously until well combined.

  4. Stir through 3-4 tbsp of the stewed apple sauce and portion into 2 separate bowls, topping with your favourite nuts, seeds and berries.

2. As a side dish: Apple & Beetroot salad

This is such a lovely and refreshing alternative to the boring old watery tomato and lettuce side salad. Your taste buds and gut bugs will thank you.

To serve 2 you need:

  • 1 small apple

  • 1 small red onion

  • 2 tbsp chopped parsley

  • 1 tsp capers

  • juice of 1/4 lemon

  • 180g cooked beetroot

  1. Chop the apple, halve and thinly slice the onion and chop the parsley. Cut the beetroot into strips.

  2. Mix everything together, stir through the beetroot last.

  3. If you have some left over just put it in the fridge, it will keep for up to three days.

3. As Healthy Spin on a Classic: Sugar Free Apple Sauce

I just love apple sauce - it’s the perfect solution to dealing with that huge basket of apples you got from your friendly neighbour and is delicious with various meat dishes, as a standalone snack or dip for your crudités or on a cheeky scoop of vanilla ice cream.

This is a super simple version without any sugar, but if you prefer more sweetness you could add some maple syrup or honey to taste.

I would recommend making a big batch and putting individual portions in the fridge (for up to 5 days) or freezer (up to a month). But to serve 4 you need:

  • 2 medium sized apples

  • 1/4 tsp ground cinnamon

  • 1 tsp lemon juice

  1. Peel, core and chop the apples and add them to a medium saucepan together with the cinnamon. Cover and bring to a simmer over medium heat, then reduce to low heat and cook for about 15-20 minutes, stirring occasionally, until the apples are tender and slightly caramelized.

  2. Stir through the lemon juice and with a potato masher or spoon mash into a loose sauce with apple chunks. If you prefer a completely smooth apple sauce you can use a food processor instead.

I really hope you enjoy these three different ways of enjoying apples in this colourful and cosy season. If you do try one of the recipes let me know what you think in the comments or over on Instagram.


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Nina Fischer Nutrition Headshot.jpg

Hi, I'm Nina. I'm a Nutritional Therapist, millenial-corporate-bee-turned-working-mum and your personal focus & energy coach.

I teach busy people like you how to eat and live to be healthier and feel better. 



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