Nourishing Apple and Cinnamon Muffins for Gut and Immune Health
As the autumn chill sets in and the first winter bugs start to make an appearance, I’ve been thinking about ways to nourish my family from the inside out. Nothing beats the smell of baked apples and cinnamon wafting through the kitchen and these Apple & Cinnamon Muffins are not only delicious but packed with ingredients that support a healthy gut and a resilient immune system.
My lovely neighbour has been sharing there homegrown apples with us, and they’ve inspired a few weeks of baking, from classic crumbles and tarts to these nourishing muffins that have quickly become a family favourite.
Why These Muffins Are So Good for You
Every ingredient in these muffins has a purpose, not just for flavour, but for your health too. Here’s how they work together to support your gut and immune system:
Apples (skin on)
Apples are rich in fibre, particularly pectin, which acts as a prebiotic, feeding the good bacteria in your gut. A healthy gut microbiome is key for strong immunity, digestion, and even mood balance.
The apple skins also contain quercetin, a powerful antioxidant that supports immune health and helps your body manage inflammation.
Chickpea Flour
This gluten-free flour is high in protein and fibre, both of which help keep you feeling full and stabilise blood sugar levels. The resistant starch in chickpeas also supports the growth of beneficial gut bacteria.
Spelt or Wholemeal Flour
These flours are less processed and richer in nutrients than white flour. They provide complex carbohydrates, B vitamins, and fibre, all essential for steady energy and digestive health.
Ground Flaxseeds or Pumpkin Seeds
Flaxseeds are a fantastic source of omega-3 fatty acids, which help to reduce inflammation, and lignans, which have antioxidant properties. They also add soluble fibre, promoting regular digestion and supporting a healthy gut lining.
Pumpkin seeds, on the other hand, are rich in zinc, one of the key minerals for immune function.
Prunes, Dates or Apricots
These dried fruits are natural sweeteners that come with a dose of fibre, potassium, and polyphenols, compounds that nourish gut bacteria and help fight oxidative stress. Prunes in particular are known to promote good gut motility.
Olive Oil
Replacing butter with olive oil adds antioxidants like vitamin E. These fats help reduce inflammation and support cell membranes, including those in your gut and immune cells.
Cinnamon
Cinnamon not only gives that cosy autumn flavour but is also rich in antimicrobial and anti-inflammatory compounds. It helps balance blood sugar and can support the gut by reducing the growth of harmful bacteria while encouraging the good ones.
Eggs
Eggs provide high-quality protein and nutrients like vitamin D, selenium, and choline, all vital for immune function and cell repair.
Milk (of your choice)
Whether you use dairy or a plant-based alternative, milk adds moisture and a little protein. Fortified plant milks also provide calcium and vitamin D, both important for immune resilience.
Apple & Cinnamon Muffins Recipe
Ingredients
3 Eggs
100 g Coconut sugar (or light muscovado sugar)
350 g Stewed apple (skin on, cooked with cinnamon and honey, then puréed)
1 tbsp Olive oil
170 g Spelt flour (or wholemeal flour)
125 g Chickpea flour
2 tsp Baking powder
0.5 tsp Bicarbonate of soda
0.5 tsp Salt
4 tsp Cinnamon powder
60 g Dried prunes, dates or apricots (chopped)
15 g Ground flaxseeds or pumpkin seeds
200 ml Milk of your choice
Method
Preheat your oven to 180°C (160°C fan).
Prepare your stewed apples, cook 5-6 apples, chopped (skin on) with a sprinkle of cinnamon and a drizzle of honey until soft, then purée, weigh 350g, freeze the rest or add to porridge or yoghurt at breakfast .
Add all the dry ingredients to a food processor (flours, sugar, baking powder, bicarbonate of soda, salt, cinnamon, flaxseeds/seeds, and dried fruit) and pulse to break down any larger pieces.
Add the wet ingredients, stewed apple, olive oil, eggs, and milk and blitz until smooth.
Line a 12-hole muffin tin with paper cases and spoon in the mixture (a small ice-cream scoop works perfectly).
Bake for 20 minutes or until risen and golden brown on top.
Cool on a wire rack. You can batch-cook and freeze for a quick breakfast or healthy snack.
Nutrition Spotlight
These muffins are naturally sweetened, full of plant diversity, and a great source of fibre, protein, and antioxidants. They make an ideal breakfast or snack, especially for little ones who might not always love their fruit or veggies!
Baking is such an easy and family-friendly way to include more plant-based ingredients in your diet and your gut microbes will thank you for it. A happy gut supports a strong immune system, and that’s something we all need as we head into the colder months.