Research tells us that students who don’t eat breakfast demonstrate a 20% – 40% reduction in thinking skills (e.g. concentration, alertness and memory). Research also shows that students who eat breakfast perform better in exams than those who don’t, porridge being one of the key foods.

But does that mean we can just eat anything at breakfast and our brain will perform at its best? Of course not, some foods can cause concentration dips or slumps (high sugary foods for example) while others help to maximize concentration, focus and good memory.

Can Porridge Help you perform better during exam time?

Porridge is one of the best breakfast foods that a student can take to help study longer and to perform better on the day of the exam. Oats made with water or milk and a little honey will give you the brain boost you need to succeed. Porridge contain most of the B-group vitamins, which cushion the nervous system and are depleted in times of stress. A lack of B vitamins can consequently result in poor concentration and memory, irritability, stress and low mood. B vitamins are water-based so you can’t overdose (they will be lost in urine), but equally they need to be topped up daily. It also releases energy slowly making sure you aren’t suddenly overcome or distracted by hunger. In fact Goldsmith University in London offer students free coffee and porridge on the morning of exams top help them perform better.

Here are 3 Interesting Porridge Recipes to Help you During Exam Time:

BLUEBERRY, BANANA AND OAT SUPERBOWL

Packed full of goodness this Super Bowl will start the day off with a bang and then keep you going with slow release energy until lunchtime. Scatter over your favourite ingredients to finish it off with flair, Goji berries, extra sliced banana or a simple trail mix all make for good toppings.

Preparation time: 5 minutes
Serves: 2

50g (2oz) White's ActivOat High in Fibre
1 large banana, peeled
175g (6oz) low fat natural yoghurt
150g (5oz) fresh blueberries
1 kiwi fruit, peeled, cored and chopped
2 tbsp. coconut flakes
2 tbsp. fresh pomegranate seeds
2 tbsp. White's Apple, Cranberry & Raspberry granola

1. Place the banana, low fat yoghurt, blueberries and ActivOat into a food processor and whizz to a smooth puree. (Loosen with a little milk if necessary to get the consistency you like). Pour into bowls and scatter over in rows the remaining ingredients.
2. Try using a combination of fresh fruit and scatter over a little White's Granola.

Cook's tip
Peel your banana and break into about 5-6 pieces and freeze until solid. Use in the recipe above. These are great to add an instant coolness to this Super Bowl or even smoothies.

OVERNIGHT PEAR AND BLUEBERRY OATS

This energy packed breakfast will definitely keep you going until lunchtime. Ring the changes and use your favourite fruit, apples, peaches and nectarines all work well instead of pears.

Preparation time: 10 minutes, plus overnight soaking
Cooking time: none
Serves 4

225g (8oz) White's Speedicook Porridge Oats
100ml (31/2fl oz) apple juice
3 ripe red skinned ripe pears
225ml (8fl oz) low fat natural yoghurt
2 tbsp. agave nectar
1 lemon-finely grated zest
50g (2oz) blueberries
2 tbsp. flaked almonds, toasted

1. In a large bowl mix together the oats, apple juice and 300ml (1/2pint) cold water. Cover and chill overnight.
2. The next day, quarter, core and coarsely grate 2 of the pears and stir into the oat mixture with the yoghurt, agave nectar and lemon zest. Divide between 4 serving bowls.

CRANBERRY AND PUMPKIN SEED GRANOLA

Crisp, crunchy golden oats coated with nuts, seeds, toasted coconut and cranberries - the best breakfast ever!

Preparation time: 10 minutes
Cooking time: 30 minutes
Serves 6

300g (10oz) White's Jumbo Organic oats
75g (3oz) pumpkin seeds
25g (1oz) chia seeds
75g (3oz) flaked almonds
50g (2oz) flaked coconut
75g (3oz) dried cranberries
2 tbsp. rapeseed oil
100ml (31/2fl oz.) agave nectar
1 orange - finely grated zest
2 tbsp. orange blossom honey

1. Preheat the oven to 160*C/fan oven 140*C/Gas mark 3. Line a large baking tray with baking parchment. In a large bowl mix together the oats, seeds, flaked almonds, coconut flakes and cranberries.
2. Gently heat the rapeseed oil, maple syrup, orange zest and honey in a large saucepan. Remove from the heat and tip into the oat mixture and stir well to combine. Spread out onto the baking tray and bake for 30 minutes stirring once during cooking until golden brown.
3. Leave to cool completely before transferring to an airtight jar. Use within 2 weeks. Serve with your favourite fruit or yoghurt for breakfast.

Cook's tip
If you like your granola to cluster more and have more crunch you need to add a tablespoon or two more honey. If you like a chewier granola then try whisking an egg white and folding through the ingredients before baking.