Wholegrain toast with peanut butter and banana

Quick, filling and kid-approved

🍽️ BreakfastQuick🌾 Whole grains🥜 Nuts and seeds🍎 Other fruit

You need

Wholemeal or seeded bread
Peanut or seed butter (seed butter for nut-free schools)
Banana

How

Toast, spread thinly, slice banana on top.

✅ Daily Dozen – what it helps with

🌾 Whole grainsWhole grains keep the bran and germ, with their fibre and minerals.

🥜 Nuts and seedsA review of studies following over 800,000 people found a handful of nuts a day (about 28g) was linked to about 22% lower risk of early death and lower risk of heart disease.

🍎 Other fruitA large review of 95 studies found that eating more fruit and vegetables – up to about 800g (10 portions) a day – was linked to lower risk of heart disease, stroke, cancer and early death.

From Dr Michael Greger's Daily Dozen (NutritionFacts.org). Tick off today's Daily Dozen ›

More breakfast ideas

Yoghurt with berries and oatsPlain yoghurt, frozen berries, a handful of oats or granola Eggs or tofu scramble on toast with spinachA warm weekend breakfast Chia puddingMake it the night before

All the suggested meals ›

Inspired by the Blue Zones – mostly plants, beans every day, a little fish, eggs and dairy. General information, not medical advice.