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Monday, 1st January

The Science Behind Your Breakfast! Which Dish Should You Choose?

Nutritional experts say 'breakfast is the most important meal of the day,' but why exactly is that? Does a bowl of cereal set you up for the day ahead, or simply set you up for a sugar crash before you leave the house? Which breakfast dish should you be making to ensure your brain and body have the energy they need for the day ahead?

We’ve broken it down for you – here are three nutritious breakfast ideas (with added science!) to help you make a healthy decision tomorrow morning.

Yoghurt and Nuts

Natural yoghurt is a good source of calcium, potassium, protein, zinc and B vitamins – just what you need to keep your bones healthy, your brain fuelled and your body functioning! Opt for plain Greek yoghurt for an extra nutritious kick; the pro-biotic cultures are great for your gut.

Now throw on some chopped nuts. Almonds, cashews and walnuts are all a great source of healthy unsaturated fat, guaranteed to keep you going until lunch.

If you’ve got a sweet tooth, top your yoghurt with a drizzle of honey or stir in a spoonful of jam. Then just pop it in a tub and grab a spoon for a healthy breakfast treat on the go.

Banana and Peanut Butter Smoothie

Bananas pack a punch! Chop one up and toss it in the blender. The carbohydrates will provide slow-release energy while the potassium helps keep your heart and kidneys ticking over.

Don’t fear peanut butter – yes, it’s high in fat, but these monounsaturated fats can actually help to prevent heart disease and are unlikely to be stored as body fat. Plus, the protein in peanut butter helps your body to repair muscles and will keep you feeling full for longer. So satisfy your cravings and drop a spoonful of unprocessed peanut butter into the blender.

Pour over a cup of whole milk (or almond milk if you want to keep things dairy-free) for extra calcium, then pop in a small mug of ice cubes and add a drizzle of honey to sweeten. Easy! This delicious smoothie is ideal for a long commute to work or even a mid-morning snack.

Energy Bites

If you’re always running late, or just too groggy in the mornings to contemplate making breakfast, we’ve got the perfect solution – energy bites!

Energy bites are a mixture of oats, cocoa and dates. Oats contain more fibre than any other grain, including a form of soluble fibre which forms a thick gel in your stomach – it sounds unpleasant, but it actually steadies your blood sugar (which stops your junk food cravings!) and fills you up until lunch. Cocoa is a powerful antioxidant, containing more cancer-fighting polyphenols than a glass of red wine or tea. Dates are a sweet source of fibre and are sticky enough to bind your ingredients together into one delicious mouthful.

There are plenty of recipes out there, but here’s a link to our favourite. When you’ve got 20 minutes spare, whip up a batch of these little delights and enjoy them all week long.

And don’t forget to share your photos with Benenox on Instagram if you try any of these recipes at home!

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