How we live our lives has changed hugely in recent months, from our ability to see family and friends, our working routine to the way we shop and the food we eat.

But considering your diet is really important as fuelling with the right foods, at the right time of day, keeps you both physically and mentally well. And, after many weeks of adjusting to this new way of life, there’s no doubt that many of us are running out of inspiring lunch ideas and, as a result, are more prone to reaching for those quicker, unhealthier options.

Here, Nutritionist, Cassandra Barnes, suggests oats for the various health benefits they have, offering her top recipe to fuel your day.

“Being whole grains, oats are a natural source of vitamins and minerals, including vitamin B1, magnesium, iron, manganese and zinc, which have many vital roles in the body. Magnesium is often lacking in the average diet, and so many of us may not get enough. It’s one of the nutrients that’s essential for our cells to make energy,” she explained. “The slow-releasing carbohydrates in oats are fantastic for powering a workout or for restoring muscles after training, and magnesium is vital for muscle function too.”

So, why not try this tasty smoothie bowl:


  • 1 ripe avocado
  • 1 medium banana
  • 5-6 dates
  • 1-2 handfuls of spinach
  • 40g Nairn’s Gluten Free Porridge Oats
  • A splash of coconut milk
  • Chia seeds


  • Add avocado, banana, dates (stones removed), spinach, half of the oats and a little coconut milk and blend all together. Add more coconut milk if the mixture is too thick but be careful not to make it too thin as the toppings will sink.
  • Transfer the mixture into a bowl and decorate with the remaining oats and sprinkle with chia seeds. Enjoy!

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