Stewed apple with star anise and cinnamon

Stewed apple is an Ayurvedic classic. From the first time I tried this simple recipe, I loved it – it smells reassuringly nostalgic and sets the tone for the whole day. Light to digest, warming and deliciously spiced, this is so easy to make and all the ingredients are readily available.

Apples are a great source of vitamin A and potassium, cinnamon is medicinal and anti-inflammatory, and cloves are metabolism-activating and great for oral health – so in combination, this little dish forms part of the perfect morning ritual. Best enjoyed as early as possible in the morning, it suits all Dosha types and can stimulate your system, build an appetite for lunch and increase vitality and alertness.

This makes enough for one, but it is easy to double or triple the recipe to feed more. If I’m making this for more than one then I usually pop it all into my slowcooker the night before and let it cook gently overnight on low, or in the morning on high for an hour. Fill the slowcooker with 5cm (2in) of water to prevent it from burning, or use the ovenproof bowl method here.

For a heartier breakfast, follow this with some sweet cooked cereal such as Fig, Cinnamon and Cardamom Congee (see here), Milk Rice (see here) or Amaranth Porridge (see here). For easier digestion, peel the apples – you can simmer the peel with the apples to get the benefits and then discard. Please note: if you’ve got blood-sugar issues it’s best to avoid this recipe.

Serves 1

1 apple, cored (and peeled if skin is thick)

5 whole cloves

around 60ml (¼ cup) water, depending on the size of your pan

1 star anise

pinch of ground cinnamon

1 Cut the apple into quarters or chunks. Add it to a very small pan with the cloves, water and star anise and bring to the boil. Lower the heat to a simmer, then cover and cook for about 5 minutes until tender.

2 Add the cinnamon, then remove from the heat and allow to sit for another 10 minutes. Serve.

TIP

•

It’s important to use a very small pan with a tight-fitting lid for this recipe. If you use a bigger pan you may need to increase the volume of water.