Why This Supports Metabolic Health

• Metabolic health is strongly influenced by postprandial glucose control and overall protein adequacy.
• These pots are structured to blunt glucose rise rather than trigger it.
• Apples provide pectin, a soluble fibre that slows gastric emptying and reduces the rate of glucose absorption. Slower absorption means lower insulin demand and reduced glycaemic variability.
• Chia seeds are rich in soluble fibre and form a gel when hydrated. This viscous fibre further slows carbohydrate absorption and supports improved insulin sensitivity. Chia also contributes alpha-linolenic acid, supporting inflammatory balance.
• Greek yoghurt provides high-quality protein, increasing satiety hormones and slowing gastric emptying. Adequate protein intake supports preservation of lean mass, which is a major determinant of insulin sensitivity.
• Cinnamon has been associated in some studies with modest improvements in fasting glucose and insulin sensitivity, potentially via effects on insulin receptor signalling.
• The result is a warm, satisfying, naturally sweet dish that stabilises rather than spikes blood glucose.
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Ingredients (Serves 2)

2 apples, peeled and diced
1 tsp ground cinnamon
1 tbsp water
2 tbsp chia seeds
200g thick Greek yoghurt
1 tbsp chopped walnuts
½ tsp vanilla extract

Method

Place the diced apples in a small saucepan with the cinnamon and water. Cook gently over medium heat for 6–8 minutes, stirring occasionally, until the apples soften and begin to break down slightly while still retaining some texture.

Remove from the heat and allow to cool for a few minutes. Stir in the chia seeds and leave the mixture to stand for 10 minutes so the seeds can absorb moisture and thicken the fruit.

In a bowl, mix the Greek yoghurt with the vanilla extract until smooth.

Spoon the yoghurt into serving bowls and top with the warm apple and chia mixture. Scatter over the chopped walnuts just before serving.

Serve warm or at room temperature.