Apple Sauce with Marshmallow Root
Apple season is unfolding here in Colorado with a plethora of varieties available at the Boulder Farmers Market. I was recently inspired to make homemade apple sauce which is not only easy and quick to make, but tastes creamy and delicious, reminding me of apple pie filling. Warm apple sauce can be a sweet - whole foods treat after dinner, food for little ones, and can also serve as a medium for powdered herbs.
I combine my apple sauce currently with organic marshmallow root powder from a regenerative farm in Oregon. Marshmallow root is moistening and soothing to tissues anywhere in the body. Often used to soothe acid reflux and support inflamed gastrointestinal tissue, it also serves as a prebiotic to feed the bacteria in the gut. The pectin in apples is also a prebiotic, so the two combine well to support the gut. Marshmallow root is also tremendously useful to help balance dryness especially in climates like Boulder, Colorado where dry skin, dry eyes, dry hair and thirst unquenched by water are common complaints. If made as a consistent daily ritual, marshmallow root apple sauce will increase moisture throughout the body. I’ve noticed my skin is more smooth and supple and I feel less dry and irritated in my whole system. Also, feel free to enjoy without the addition of marshmallow root.
Ingredients:
1 apple chopped — I used Honeycrisp apples from Ella Farm from the Boulder Farmers Market.
A little spring or filtered water —- around 1/4 cup
2 tsp Organic marshmallow root powder - (Slippery Elm Bark powder from Natural Grocers or any herb shop could be used as well)
Optional toppings to increase nutritional richness:
Pinch of cinnamon
2 tablespoons of ground flax seeds or seed cycling combo
Splash of canned - full fat coconut milk
Instructions:
In a saucepan, add the apple and water. Bring to a boil, cover with a lid and reduce the heat to a simmer until the apple becomes soft — 10-15 minutes. I pour mine into a glass measuring cup, add the marshmallow root powder and use my immersion blender to combine. If you don’t have an immersion blender, I would highly recommend investing in one. I use this one daily (I purchased mine locally at Peppercorn in Boulder) for blended soups, apple sauce, smoothies and blended collagen coffee. Add a pinch of cinnamon on top for a warming apple pie taste along with ground flax seeds or seed cycling combo and a splash of coconut milk for some fat.
Enjoy!
Dr. Jane Litsey