Jamie Oliver’s new cookbook, Eat Yourself Healthy, is paired with a Channel 4 TV show of the same name
Celebrity chef Jamie Oliver has unveiled a fresh cookbook designed to show that proper nutrition doesn’t have to be complicated or unattainable. The latest publication, Eat Yourself Healthy, comes alongside a Channel 4 programme bearing the identical name, and highlights how we can all seize greater control over our personal wellbeing.
“So many of us have good intentions to eat healthier, but time and time again, convenience always rules and it’s never been easier to just order a takeaway,” Jamie said. “And it’s totally understandable when so many of us have never been taught to cook at home or at school, so at large, people have lost their confidence – and life is busy! But convenience only wins if you don’t know how to cook.”
The 50-year-old culinary star has crafted 120 vibrant recipes within Eat Yourself Healthy. Below, we’ve included three of these dishes to help kickstart your journey.
Chopped rainbow salad
Scrumptious on its own, or served alongside couscous or a piping hot jacket potato.
Ingredients:
(Serves one)
Total time: 11 minutes. Ten of your seven-a-day.
- One lime
- 80g each pomegranate seeds, yellow pepper, ripe tomatoes, red onion, cucumber, tinned chickpeas, radishes, ripe avocado, little gem lettuce
- Half a bunch of mint (15g)
- 30g dried mango
- Extra virgin olive oil
Method:
- Leave the chickpeas and pomegranate seeds whole, but trim, peel, or de-seed the other vegetables and fruits, and finely chop them, along with the dried mango and mint leaves. Then, dress with the lime juice and one tablespoon of extra virgin olive oil.
- Season to taste with sea salt and black pepper, then serve.
- Sugars: 45.6g
- Sat: Fat 4.4g
- Protein: 12.2g
- Carbs: 66.6g
- Fat: 26.2g
- Fibre: 11.8g
- Energy: 539kcal
- Salt: 1.2g
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Easy prawn curry
Prawns cook up quickly, making them ideal for this speedy, fragrant curry.
Ingredients:
(Serves two)
Total time: 10 minutes. Four of your seven-a-day.
- 250g ripe cherry tomatoes
- 165g raw peeled king prawns, from sustainable sources
- One x 250g packet of cooked wholegrain basmati rice
- 250g frozen mango
- One x 400g tin of chickpeas
- Olive oil
- One onion (160g)
- Two tablespoons of your favourite curry paste
- 30g Bombay mix
- One x 50g sachet of creamed coconut
- One bunch of coriander (30g)
Method:
1. Place a large non-stick frying pan on high heat. Peel and very thinly slice the onion, then add it to the pan to dry fry with the tomatoes, tossing regularly for four minutes. Meanwhile, put the creamed coconut in a blender with half the chickpeas and their juice, half the coriander leaves and all the stalks, along with a splash of water. Add half of the onions and tomatoes from the pan to the blender and blend until smooth to make a sauce.
2. Mix the curry paste and half a tablespoon of olive oil into the pan, followed a minute later by the frozen mango and remaining chickpeas, then the sauce. Toss over a medium heat for two minutes, then add the prawns and let it bubble away until the prawns are just cooked, loosening with splashes of water, if needed. Season to perfection.
3. Cook the rice following the packet instructions, then divide it between the plates. Chop and stir most of the remaining coriander leaves into the curry, spoon it over the rice, then scatter the last few coriander leaves on top. Crush and crumble over the Bombay mix for extra crunch to finish.
- Fibre: 14.4g
- Protein: 30.9g
- Energy: 600kcal
- Carbs: 79.5g
- Sat fat: 6g
- Sugars: 27.7g
- Fat: 17.8g
- Salt: 1.2g
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Golden cheese and jammy berries
In the Mediterranean, fried cheese is often paired with fresh or jammy fruits – a delightful combination.
Ingredients:
(Serves two)
Total time: 12 minutes. Two of your seven-a-day.
- One teaspoon of balsamic vinegar
- 320g mixed berries, such as strawberries, raspberries, blueberries
- Two sprigs of basil
- 80g halloumi or paneer cheese
- Olive oil
- One teaspoon of runny honey
- Two slices of wholemeal sourdough bread
Method:
- Place a non-stick frying pan on medium heat with one tablespoon of olive oil. Slice and add the cheese. Cook until golden on both sides, then remove.
- Hull and halve any strawberries, then place all the berries in the pan. Cook for three minutes, or until soft, stirring gently now and then. Drizzle the balsamic over, add most of the basil leaves, and stir gently just until they are wilted.
- Toast the bread, divide it among your plates, then top with the jammy fruit. Choose the best remaining basil leaves, add the golden cheese, drizzle with the honey, and dig in.
- Fibre: 3g
- Sat fat: 6g
- Fat: 15.1g
- Sugars: 20.9g
- Protein: 11.7g
- Salt: 0.8g
- Energy: 330kcal
- Carbs: 37.1g
Source: Mirror
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