FIVE WAYS TO PREPARE...

HOW to get the most nutrients out of your food. This week: Oats

1. ADD to minced meat to make it go further and reduce intake of cholesterol-raising saturated fat. Use up to 100g of oats for every 500g of mince, plus stock.

2. FOR more sustained energy, use rolled oats in your porridge. The extra flaking to produce quick-cook oats means they lead to a faster rise in blood sugar levels.

3. ADD nuts. Topping your porridge with two tablespoons of chopped pecans, walnuts, or almonds bumps up protein, fibre and healthy fat. 4. MIX with natural yoghurt for better gut health. Yoghurt provides friendly probiotic bacteria, while oats supply natural prebiotics that help these bacteria flourish. 5. BOOST the fibre content of soups, salad and grilled fish dishes with a crisp oat sprinkle. Mix 100g oats with 50g chopped walnuts, season and toss with olive oil and lightly beaten egg. Bake at 150c for 20 minutes.