FIVE WAYS TO PREPARE...

This week: Raisins

1. ADD just 30g (a rounded tablespoon) to your breakfast porridge, and it’s an easy one of your five-a-day done.

2. A RAISIN and nut butter on wholemeal bread makes the perfect snack after an endurance work out — providing the right to repair muscle, and boost energy.

3. MAKE ‘ants on logs’ — celery sticks spread with soft cheese and dotted with raisins — for a bone-friendly snack. Dairy is a well-known source of calcium, but raisins contain around half as much as the soft cheese and so contribute, too.

4. PEANUTS with raisins is ideal if you’re anaemic — both contain as much iron, gram-for-gram, as red meat.

5. FOR a sweet craving linked to your period, try a handful of raisins mixed into mashed ripe banana. As well as satisfying a sweet craving without added sugar, bananas and raisins both supply magnesium and vitamin B6, which may help with symptoms, and potassium, needed for fluid balance.