Apple Cobbler with Nutmeg

How is nutmeg good for your gut?


Nutmeg is a seed with many beneficial properties from the Spice Islands in Indonesia that has been used medicinally since the 12th century. Nutmeg seeds contain key vitamins and minerals such as vitamins A, C, and E, manganese, copper, phosphorus, zinc, and iron. It also contains potent antioxidants that help the body neutralize free radical damage, which can assist in the regulation of long-term health. Nutmeg is rich in compounds called monoterpenes and macelignans that work alongside the antioxidants in Nutmeg to reduce inflammation in the body.


In addition to these compounds, Nutmeg also has a high fiber content and contains 0.5 grams of fiber in every teaspoon. This fiber works in conjunction with Nutmeg’s antioxidants to help regulate spikes in blood sugar in the body, making it a wonderful addition to recipes that are higher in sugar. This fiber also promotes gut health by acting as a food source for #goodgut bacteria. Studies have also supported Nutmeg extract’s efficacy as an antibacterial compound that may work to prevent the growth of harmful bacteria in the oral cavity and gut. One study found that Nutmeg extract had particularly effective antibacterial abilities against common cavity forming bacteria.


Aside from its powder form, Nutmeg can also be made into a butter or essential oil. It’s unique aroma has prompted it to be used throughout history for aromatic purposes in conjunction with its nutritional benefits. It’s bittersweet aroma can act as a powerful flavor enhancer in many recipes, especially in ones where you would like to reduce the amount of sweetener. Make sure to ingest Nutmeg in amounts smaller than 2 teaspoons per serving for best results as a little goes a long way!


Ways to eat it

  • Add nutmeg to recipes for a woody, bittersweet flavor!

  • Use it to spice up your beverages, fruits, vegetables, and baked goods!

  • Make sure to ingest in moderation (less than 2 teaspoons at a time) for best results!

Recipe: Apple Cobbler

















Ingredients (Makes 4 Servings):

  • 1/2 tsp ground nutmeg

  • 4 large apples, gala or braeburn preferred

  • 1 1/2 cups raspberry compote

  • 2 cups gluten-free rolled oats

  • 1 cup unsweetened applesauce

  • 1 Tbsp alcohol-free vanilla

  • 2 tsp ground cinnamon


Directions:

  1. Preheat the oven to 350°F.

  2. Mix the apple slices with the berry compote, and pour into an 8-inch baking pan.

  3. In a separate bowl, mix the oats with the apple sauce, vanilla, cinnamon, and nutmeg. Stir until well mixed. Spoon evenly on top of the apple-cranberry mixture.

  4. Bake for 50 to 60 minutes, until the topping is golden brown.

  5. Serve hot, or enjoy it cold the next day.

Heal with Each Meal!



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References


Abourashed, E. A., & El-Alfy, A. T. (2016, December). Chemical diversity and pharmacological

significance of the secondary metabolites of nutmeg (myristica fragrans houtt.). Phytochemistry reviews : proceedings of the Phytochemical Society of Europe. Retrieved October 28, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5222521/.

Brennan, D. (2020, November 7). Nutmeg: Health benefits, nutrition information, and how to use

it. WebMD. Retrieved October 28, 2021, from https://www.webmd.com/diet/nutmeg-health-benefits-nutrition-uses.

Britannica, T. Editors of Encyclopaedia (2021, May 7). nutmeg. Encyclopedia Britannica.

https://www.britannica.com/topic/nutmeg.

Kubala, J. (2019, June 12). 8 science-backed benefits of nutmeg. Healthline. Retrieved October

28, 2021, from https://www.healthline.com/nutrition/nutmeg-benefits.

Shafiei, Z., Shuhairi, N. N., Md Fazly Shah Yap, N., Harry Sibungkil, C.-A., & Latip, J. (2012).

Antibacterial activity of Myristica fragrans against oral pathogens. Evidence-based complementary and alternative medicine : eCAM. Retrieved November 2, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3434417/.

USDA. (n.d.). Fooddata Central Search Results. FoodData Central. Retrieved October 28,

2021, fromhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients.

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