Everyday Superfood from Jamie Oliver
Jamie Oliver’s Everyday Super Food is a guide to a healthier lifestyle and aims to “inspire and empower you to live the healthiest, happiest, most productive life you can”. Bursting with healthy recipes for breakfast, lunch and dinner, it’s the perfect companion for anyone aiming to improve their diet and health.
Check out these fab recipes…
BERRY POCKET EGGY BREAD
PISTACHIOS, YOGHURT, HONEY & CINNAMON
Crunchy pistachios are super-high in the mineral chloride, which our bodies need to make hydrochloric acid in the stomach, in turn aiding good digestion and keeping our gut happy
2 large free-range eggs
1 small ripe banana
2 thick slices of seeded wholemeal bread
20g shelled pistachios
4 heaped tablespoons fat-free natural yoghurt
In a blender, blitz the eggs, peeled banana, and 1 pinch each of nutmeg and cinnamon until smooth, then pour into a wide shallow bowl. Cut your bread 2½cm thick, then cut a slit into the longest side of each slice and wiggle your knife inside to make a pocket. Use your finger to stuff the raspberries inside – pack as many in as you can, but be gentle so you don’t tear the bread. Lay in the eggy mixture and gently squash the bread so it soaks up the eggs.
Meanwhile, put a large non-stick frying pan on a medium-low heat with 1 teaspoon of oil, then wipe it around and out with kitchen paper. Pour half the excess egg mixture into one side of the pan, then place a piece of soaked bread on top to give it a lovely pancake layer. Repeat with the rest of the mixture and the other slice alongside it. Cook for 3 to 4 minutes, or until golden, then confidently flip over to cook for the same amount of time. Meanwhile, smash up the pistachios in a pestle and mortar – toast them first, if you like.
Serve the eggy bread dolloped with yoghurt, sprinkled with pistachios and an extra pinch of cinnamon and drizzled with a little honey.
CHICKEN & SQUASH CACCIATORE
MUSHROOMS, TOMATOES, OLIVES, BREAD
This truly comforting one-pan supper contains three of our 5-a-day, and the chicken fulfils half of our daily vitamin B12 needs, helping us make healthy red blood cells
4 cloves of garlic
2 rashers of higher-welfare smoked pancetta
2 sprigs of fresh rosemary
2 fresh bay leaves
½ a butternut squash or sweet potatoes (600g)
100g chestnut mushrooms
2 x 400g tins of plum tomatoes
250ml Chianti or other good red wine
4 free-range chicken thighs, bone in
8 black olives (stone in)
200g seeded wholemeal bread
Preheat the oven to 190°C/375°F/gas 5. Peel the onion and cut into eighths, trim, wash and slice the leek, peel and slice the garlic. Place a large ovenproof casserole pan on a medium heat. Finely slice the pancetta, pick and finely chop the rosemary leaves, then place both in the pan with 1 tablespoon of oil and the bay leaves. Stir regularly for 2 minutes, then add the garlic, followed by the onion and leek. Cook for 10 minutes, stirring regularly.
Meanwhile, chop the squash or sweet potato (wash first) into bite-sized chunks, leaving the skin on and discarding any squash seeds. I like to cut the stalk and face off the mushrooms because it looks nice – just add the trimmings straight to the pan, along with the whole mushrooms and chopped squash or sweet potato. Remove and discard the chicken skin and add the chicken to the pan. Pour in the wine and let it reduce slightly, then add the tomatoes and break them up with a wooden spoon. Half-fill each tin with water, swirl about, pour into the pan and mix it all together. Destone the olives, then poke them into the stew. Bring to a gentle simmer, then transfer to the oven to cook for 1 hour, or until thick, delicious, the chicken falls off the bone and the squash or sweet potato is lovely and tender. Season to perfection, then serve with bread to mop up that tasty sauce.
1 HOUR 20 MINUTES
MY TASTY ENERGY BALLS
DATE, COCOA & PUMPKIN SEED
Medjool dates have the double benefit of being high in both fibre and chloride, a nutrient that helps our digestion, and we get a hit of copper from the pumpkin seeds
Makes 12 portions
70g pumpkin seeds
20g puffed brown rice or puffed quinoa
50g whole almonds
80g Medjool dates
1cm piece of fresh turmeric or ½ teaspoon ground turmeric
½ teaspoon ground cinnamon
1 heaped teaspoon quality cocoa powder
1 teaspoon vanilla extract
½ tablespoon manuka honey
Me and my nutrition team have worked hard to create these super-nutritious balanced flavour-packed balls that give us the perfect snack boost to get us through the day – enjoy two balls per snack.
Blitz 40g of the pumpkin seeds into a fine dust in a food processor, then decant onto a plate. Place the remaining pumpkin seeds and the puffed rice or quinoa in the processor with the almonds and dates (destone first), then blitz until finely chopped. Peel and finely grate in the turmeric, if using fresh, or add the ground turmeric, along with the cinnamon, cocoa powder and a pinch of sea salt. Blitz again until finely ground, then add the vanilla, honey and half the orange juice. Blitz for another 1 to 2 minutes, stopping to scrape down the sides a couple of times, and adding an extra squeeze of orange juice to bind, only if needed – it takes a while for the mixture to come together, so be patient and let the processor work its magic.
With wet hands, divide into 24 and roll into balls, dropping them into the pumpkin seed dust as you go. Shake to coat, storing them in the excess dust until needed. They’ll keep happily for up to 2 weeks in an airtight container.
Everyday Super Food by Jamie Oliver is published by Penguin Random House.
ⓒ Jamie Oliver Enterprises Limited (2015 Everyday Super Food) Photographer: Jamie Oliver