By nutritional therapist Christine Bailey 

Try this wonderful prepare-ahead sweet breakfast option that is equally delicious as a dessert or a filling snack. The chia and caramel can be prepared the night before and assembled in the morning. Lucuma is a maple-syrup-flavoured powder that adds a natural sweetness to dishes and is fibre rich.

(serves 2)
Preparation time: 15 minutes, plus overnight and 10 minutes soaking
Cooking time: 3 minutes

Ingredients:
300ml almond milk
½ tsp ground cinnamon
4 tbsp chia seeds
2 eating apples, cored and diced
Coconut yogurt or yogurt
Chopped pecan nuts, to serve

Ingredients for caramel:
6 small dates
2 tbsp lucuma, sifted
3 tbsp almond butter
1 tsp vanilla extract
100ml almond milk or coconut milk

Method:
Put the almond milk into a blender or food processor and add the cinnamon. Blend to combine. Pour into a jug and add the chia seeds. Stir well, then leave to soak in the fridge overnight.

To make the caramel, soak the dates in water for 10 minutes, then drain in a colander. Put all the ingredients into a blender or food processor and blend until smooth and creamy. Put the apples in a small saucepan over a medium heat and add 100ml water. Bring to the boil then reduce the heat and simmer for 2–3 minutes until the apple is soft but still retaining its shape. Stir half the apple mixture into the chia seeds and almond milk.

Layer the chia seed mixture and the caramel between two glasses. Top with a spoonful of caramel and the remaining apple mixture. Top with a little coconut yogurt and chopped pecans, and serve immediately

Gut Benefits: Stewed apple is renowned for its gut-healing properties. It is packed with polyphenols to support the growth of beneficial bacteria and pectin, a type of soluble fibre to aid bowel regularity. Soluble fibre is also present in abundance in chia seeds, making them ideal for tackling constipation.

Extracts from The Gut Health Diet Plan by Christine Bailey.

Published by Nourish Books, paperback £12.99.

Photography by Toby Scott.