FIVE WAYS TO PREPARE

HOW to get the most nutrients out of food. This week: Peanut butter

1. ADD PEANUT BUTTER TO VEGETABLE SOUP JUST BEFORE SERVING. Peanut butter provides protein, essential fats and B vitamins needed to release energy, making your soup even more nutritious and stomach-filling.

2. HAVE A PEANUT BUTTER AND RAISIN SANDWICH. This provides the perfect ratio of carbohydrate and protein to refuel after a workout. A level tablespoon each of peanut butter and raisins in two slices of wholemeal bread also provides a fifth of your daily fibre.

3. MAKE NO ADDED SUGAR TRUFFLES. Mix crunchy peanut butter with half the weight of mashed banana. Roll walnutsized balls of the mixture in cocoa powder and refrigerate for a few hours.

4. SERVE ON CRACKERS WITH RED PEPPER STRIPS. Peanut butter has nearly as much iron as beef, but plant sources of iron need vitamin C to be absorbed properly by the body: red peppers are rich in this.

5. STICK TO A GOLF BALL-SIZED DAILY AMOUNT. While regular nut and nut butter consumption is linked with better weight control, be aware that you can overdo it.