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The Nutritional Power of Apple Puree: Health Benefits and a Delicious Homemade Recipe

Apple Puree Recipe

Apple Puree Benefits

Apple puree, a versatile and nutrient-rich ingredient, holds a special place in the realm of wholesome nutrition. Packed with essential vitamins, minerals, and dietary fibre, this velvety concoction offers a wide array of health benefits.

In this blog, we'll explore the incredible advantages of apple puree and provide you with a simple yet delectable recipe to enjoy these benefits at home.

The Nutritional Brilliance of Apple Puree

  1. Fiber-Rich Goodness: Apple puree retains the fibre content of whole apples, promoting healthy digestion, regular bowel movements, and helping to maintain a feeling of fullness, making it an excellent choice for those seeking to manage their weight.

  2. Nutrient-Packed: Apples are a fantastic source of vitamins and minerals, including vitamin C, potassium, and various B vitamins. Turning them into puree allows you to concentrate these nutrients, making it a nutritious addition to your diet.

  3. Heart Health: The potassium in apple puree supports heart health by helping to regulate blood pressure. The antioxidants in apples also play a role in reducing the risk of heart disease.

  4. Rich in Antioxidants: Apples are loaded with antioxidants like quercetin and catechins, which combat free radicals and help protect your cells from oxidative stress.

  5. Digestive Health: Pectin, a type of soluble fiber in apples, aids in maintaining a healthy gut. It can help alleviate digestive discomfort and promote gut microbial balance.

  6. Improved Skin Health: The vitamins in apple puree, especially vitamin C, contribute to healthy and glowing skin by supporting collagen production and skin repair.

  7. Versatile Sweetener: Apple puree can be used as a natural sweetener in various recipes, reducing the need for refined sugars.

Recipe: Homemade Apple Puree


  • 4 organic large apples (choose a sweet variety like Gala or Fuji, or pick them straight from your garden if in season)

  • 1/4 cup water

  • 1 teaspoon lemon juice (optional, to prevent browning)

Apple Puree Benefits


  1. Dice and Core: Start by dicing and removing the apple core. I don't remove the apple skin as it adds extra fibre.

  2. Cook the Apples: Place the diced apples in a saucepan along with water. Cover and cook over a low to medium heat for 30minutes - 1 hour. I find different timings depends on the type of apple, some will need a longer cooking time to others.

  3. Adjust Consistency: If needed, add a little more water to achieve your desired consistency. Some prefer a thicker puree, while others like it a bit more liquid.

  4. Cool and Store: Allow the puree to cool before transferring it into airtight containers. It can be refrigerated for up to three days or frozen for up to three months.

From its impressive nutritional profile to its delightful taste, apple puree is a true nutritional gem. By incorporating this simple yet versatile ingredient into your diet, you're not only savouring a delicious treat but also reaping a multitude of health benefits. Embrace the goodness of homemade apple puree and elevate your well-being one spoonful at a time!


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