Apple in TCM: Properties and Therapeutic Recipes

Nature and Flavour

• Nature: Cool to neutral
• Flavour: Sweet, slightly sour
• Movement: Slightly descending

Entered Meridians

• Spleen (Pí)
• Stomach (Wèi)
• Lung (Fèi)
• Heart (Xīn)

Main Actions

• Moistens lung dryness
• Tonifies Spleen Qi
• Promotes the production of body fluids
• Fights constipation

🔬 Western Scientific Approach

Nutritional Values (per 100g with skin)

Calories 52 kcal

Water 86%

Protein 0.3g

Carbohydrates 14g (of which fibre 2.4g)

Fat 0.2g

Polyphenols 110 to 347 mg

Nutritional values per 100g of apple with skin:

• Calories: 52 kcal
• Water: 86%
• Protein: 0.3g
• Carbohydrates: 14g (of which fibre 2.4g and sugars 10g)
• Fat: 0.2g
• Vitamin C: 8% of the RDA
• Potassium: 107mg
• Vitamin K: 2% of the RDA
• Polyphenols: 110 to 347 mg

Health benefits:

• Rich in fibre: Pectin, a soluble fibre, promotes satiety and regulates intestinal transit.
• Powerful antioxidants: Polyphenols (quercetin, catechin, chlorogenic acid) protect cells from oxidative stress.
• Cardiovascular health: Fibre and polyphenols help reduce LDL cholesterol and blood pressure.
• Glycaemic regulation: Its moderate glycaemic index (36) makes it a fruit suited to people with diabetes.
• Gut health: Prebiotic fibres feed beneficial intestinal bacteria.
• Weight loss: Low calorie density and a natural appetite-suppressant effect.
• Brain health: Antioxidants may reduce the risk of neurodegenerative diseases.

Tip: Eat the apple with its skin to benefit from half of its fibre and most of its antioxidants.

🌿 TCM Approach (Traditional Chinese Medicine)

Clinical Applications

1. Lung Dryness and Dry Cough

The apple is particularly indicated for moistening the Lungs and stopping cough in lung dryness patterns, which are common in autumn or in air-conditioned environments.

Recommendation: Warm apple compote with a pinch of cinnamon to potentiate its action on the Lung.

2. Digestive Weakness

Its sweet flavour and cool nature make it an excellent Spleen tonic, particularly useful in cases of slow digestion, bloating or loose stools.

3. Constipation from Intestinal Dryness

The pectin contained in the apple gently regulates intestinal transit without irritating the intestines.

Therapeutic Recipes in Chinese Dietetics

Roasted Apple Delight, Chef Style

Ingredients:

• 4 Pink Lady apples
• 20g churned butter
• 2 tbsp chestnut honey
• 1 vanilla pod
• 1 pinch of Ceylon cinnamon
• A few toasted pecan pieces
• Fresh mint leaves

Preparation:

Preheat the oven to 180°C. Carefully core the apples. In a saucepan, melt the butter with the honey, vanilla seeds and cinnamon. Brush the apples with this mixture. Bake for 25 to 30 minutes. Serve warm, sprinkled with crushed pecans and mint leaves.

TCM actions:

• Tonifies Lung and Stomach Yin (cooked apple, honey)
• Warms the Middle Burner (cinnamon, vanilla)
• Nourishes Blood and Yin (pecan nuts)
• Indicated for: lung dryness, dry cough, convalescence, Yin deficiency

African Apple and Sweet Potato Salad

Ingredients:

• 2 Granny Smith apples
• 1 medium sweet potato
• 1 red onion
• 2 tbsp olive oil
• Juice of 1 lime
• 1 tsp grated ginger
• 1 pinch of Espelette pepper
• Fresh coriander

Preparation:

Peel and dice the sweet potato. Steam it. Finely slice the onion. Cut the apples into thin slices. Make a dressing with the oil, lime juice, ginger and pepper. Gently combine all the ingredients. Sprinkle with chopped coriander.

TCM actions:

• Tonifies the Spleen and Stomach (sweet potato, ginger)
• Promotes digestion and dissolves Phlegm (ginger, pepper)
• Cools and moistens (apple, lime)
• Indicated for: digestive weakness, dampness retention, summer heat

Asian Apple Compote with Ginger and Jujube

Ingredients:

• 4 Fuji apples
• 5 dried jujubes (Chinese dates)
• 2 slices of fresh ginger
• 1 cinnamon stick
• 500ml water
• 1 tbsp honey (optional)

Preparation:

Wash and quarter the apples (without peeling). Pit the jujubes. In a saucepan, bring the water to the boil with the ginger and cinnamon. Add the apples and jujubes. Simmer over low heat for 20 to 25 minutes until the fruit is tender. Lightly mash with a fork. Add honey if desired.

TCM actions:

• Tonifies Qi and Blood (jujube, honey)
• Warms the Middle Burner (ginger, cinnamon)
• Moistens the Lungs and calms cough (apple, jujube)
• Indicated for: fatigue, convalescence, dry cough, Qi and Blood deficiency

Apple Compote with Cinnamon

Ingredients:

• 4 organic apples
• 1 cinnamon stick
• 2 cloves
• 1 tsp honey (optional)

Preparation:

Peel and cut the apples into pieces. Cook over low heat with the cinnamon and cloves in a little water until you obtain a compote. Add the honey at the end of cooking if desired.

TCM actions:

• Moistens the Lungs and stops cough (apple)
• Warms the Middle Burner and dissolves Phlegm (cinnamon)
• Tonifies Spleen Qi
• Indicated for: dry cough, dry throat, constipation

Grated Apple and Carrot Salad

Ingredients:

• 2 apples
• 2 carrots
• Juice of half a lemon
• 1 tbsp sesame oil
• A few fresh mint leaves

Preparation:

Grate the apples and carrots. Drizzle with lemon juice to prevent oxidation. Add the sesame oil and mix. Sprinkle with chopped mint leaves before serving.

TCM actions:

• Tonifies the Spleen and Stomach (carrot)
• Promotes the production of fluids (apple)
• Circulates Liver Qi (mint)
• Indicated for: digestive weakness, poor appetite, constipation

Precautions and Contraindications

• Consume in moderation in cases of Spleen Yang deficiency with loose stools
• Avoid excess in cases of Cold-Phlegm patterns
• Prefer cooked apples for elderly people or delicate constitutions

Culinary Tips

• Cooking increases the apple’s ability to tonify the Spleen
• The skin contains most of the fibre and nutrients
• Sour apples are more cooling, sweet ones more tonifying

References: Chinese medicine classics and modern nutritional studies.

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Article written by Yin Shi, practitioner of Chinese dietetics. Sources: traditional TCM classifications, Bencao Gangmu (本草纲目), and modern nutritional data. Consult a health professional before any therapeutic diet.