Bon Appétit

PREP:   10 MINS COOK:   5 MINS EASY SERVES 2 Start your day right with this filling bowl of oats, berries, banana and seeds. It's healthy and packed with nutrients to fuel body and mind Ingredients 100g frozen  raspberries 1  orange , ½ sliced and ½ juiced 150g porridge oats 100ml  milk ½  banana , sliced 2 tbsp smooth almond butter 1 tbsp  goji berries 1 tbsp chia seeds Method Tip half the raspberries and all of the orange juice in a pan. Simmer until the raspberries soften, about 5 mins. Meanwhile stir the oats, milk and 450ml water in a  pan  over a low heat until creamy. Top with the raspberry compote, remaining raspberries, orange slices, banana, almond butter, goji berries and chia seeds.

Maintaining good health doesn't happen by accident. It requires work, smart lifestyle choices, and the occasional checkup and test. A healthy diet is rich in fiber, whole grains, fresh fruits and vegetables, "good" or unsaturated fats, and omega-3 fatty acids. These dietary components turn down inflammation, which can damage tissue, joints, artery walls, and organs. Going easy on processed foods is another element of healthy eating. Sweets, foods made with highly refined grains, and sugar-sweetened beverages can cause spikes in blood sugar that can lead to early hunger. High blood sugar is linked to the development of diabetes, obesity, heart disease, and even dementia. The Mediterranean diet meets all of the criteria for good health, and there is convincing evidence that it is effective at warding off heart attack, stroke, and premature death. The diet is rich in olive oil, fruits, vegetables, nuts and fish; low in red meats or processed meats; and includes a moder...