The health benefits of quince – The perfect winter fruit
Quince are one of the few fruits that still appears seasonally, usually during the colder months. They may take a little work to prepare, but their extensive range of health benefits makes it well worth the effort. In fact quince has a number of amazing benefits for your gut and immune health.
The health benefits of quince include:
- They are a rich source of vitamins C, E, and K and the minerals potassium, copper, iron, and zinc.
- A valuable source of the fibre pectin which feeds the gut microbiota and can relieve constipation and GERD/GORD.
- The phenolic compounds anthocyanin and phenolic acid which have powerful anti-inflammatory properties and have been shown to reduce pain.
- The flavonoid quercetin which, along with Vitamin C, supports immune health and allergies by inhibiting the production of inflammatory cytokines.
Overall, quince is a nutritious fruit that enhance your gut and immune health. Enjoy some this winter.
Quince is a versatile fruit that can be cooked in a variety of ways. Here are some common methods for cooking quince:
- Poaching: Quince can be poached in a sweet syrup, which helps to soften the fruit and infuse it with flavour. To poach quince, peel and core the fruit, then simmer it in a syrup made from honey or maple syrup, water, and spices such as cinnamon or vanilla.
- Roasting: Roasting quince brings out its natural sweetness and creates a caramelized exterior. To roast quince, cut it into wedges or chunks, toss it with a bit of honey or maple syrup and coconut oil, and roast in the oven until tender.
- Stewing: Stewed quince is a common dessert in many cultures. To stew quince, peel and core the fruit, then simmer it in a syrup made from honey, water, and spices until it is tender and the syrup has thickened.
- Baking: Quince can be used in a variety of baked goods, such as pies, tarts, and cakes. To use quince in baking, peel and slice the fruit and incorporate it into your recipe as you would with any other fruit.
- Preserving: Quince is often used to make preserves, such as jam or jelly. To make quince preserves, cook the fruit with sugar and water until it is soft, then strain and jar the mixture.
Regardless of the cooking method you choose, it is important to note that quince is a hard and somewhat tart fruit, so it is often paired with sweeteners and spices to enhance its flavour. For example you could easily add quince to my Apple crumble or Baked oats recipe alongside the other ingredients to balance the flavours and sweetness.