Recipe for a breakfast bar .. and some fun facts

by DI Si

1. It takes 524 burpees to burn off one order of Mcdonalds large fries.

2. The food you eat can either be the safest most powerful form of medicine or the slowest form of poison

3. Good nutrition will prevent 95% of all diseases

4. Pre workout nutrition necessary for performance, post workout nutrition is necessary for progress

5. Fresh mushrooms can be added to everyday dishes to provide an extra serving of vegetables and deliver important nutrients including niacin and selenium, they also have vitamin D, ergothionene and potassium which is good for the body and the bones

6. Double Quarter pounder with cheese has more calories than eating ten apples 

7. An avocado has more than twice as much potassium as a banana.

8. Asparagus It also contains rutin, which protects small blood vessels from rupturing and may protect against radiation

9. Dandelion roots contains inulin, which lowers blood sugar in diabetics

10. Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll and it eases lung congestion and is beneficial to the stomach, liver and immune system

11. Mustard greens can be beneficial for colds, arthritis or depression

12. Pumpkin seeds are high in zinc, which is good for the prostate and building the immune system

13. Sweet potatoes contain calcium and are high in vitamins A and C and contain thiamine but be careful of eating to many of them can cause abdominal swelling 

14. Courgette’s and other summer squash varieties contain vitamins A and C and are best when they are less than six inches long

15. Water accounts for 55-70% of our body weight, and typically a minimum of six to eight glasses of water is needed to keep the body performing at optimal levels (the amount of water needed differs according to an individual’s health, physical activity, environment, etc). A 20% loss of fluid from the body is usually fatal. Conversely, drinking too much water can also be fatal!

16. To put on 1 pound in weight it takes an excess of 3500 calories.

17. In an average skinless chicken breast there is 30g of protein and only 3g of fat, great for building muscle and anything with less than 5g fat per 100g is considered to be low fat, so you can see why Chicken is often the food of choice for athletes.

18. When you drink one bottle of Coca Cola you are consuming 65grams of sugar way above the 20 grams recommended to be the daily allowance by the government   

19. A 2010 study showed that ginger can reduce exercise induced muscle pain by 25%.

20. Drying fruit causes a massive nutrient loss, depleting 30-80% of vitamin and antioxidant content.


A super simple and tasty breakfast bar that anyone can enjoy and is a firm favourtite with my children! 


  • 2 cups of porridge oats
  • 4 large table spoons of almond/cashew/hazelnut butter
  • 50g organic butter
  • 1 banana
  • 3 tablespoons of manuka honey or agave syrup
  • flax seed - sunflower seed - pumpkin seeds
  • Mixed nuts (walnuts and flaked almonds) 
  • Zest of lemon and orange


  • Preheat oven to 160c or gas mark 3
  • Melt butter and nut butter with honey in a large saucepan.
  • Mash banana and add - once mixture is melted take off the heat.
  • Add oats, seeds, nuts, lemon and orange zest and mix all together.
  • Place baking paper into a baking tray and grease with coconut oil.
  • Put mixture in the tin and spread evenly around 1 inch thick. 
  • Sprinkle seeds and drizzel honey to finish.
  • Place in oven for 30 minutes
  • Take out of the oven - wait to cool and cut into bars ... Enjoy! 


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