by Jamie Oliver
STARCHY CARBOHYDRATES
Carbs provide us with a large proportion of the energy needed to make our bodies move, and to ensure our organs have the fuel they need to function. When you can, choose fibre-rich wholegrain and wholewheat varieties. 260g is the recommended daily amount of carbohydrates for the average adult, with up to 90g coming from total sugars, which includes natural sugars found in whole fruit, milk and milk products, and no more than 30g of free sugars. Free sugars are those added to food and drink, including sugar found in honey, syrups, fruit juice and smoothies. Fibre (see page 288) is also classed as a carbohydrate, and adults should be aiming for about 30g of fibre each day.
FIBRE
Fibre is important in keeping our digestive systems happy. A fibre-rich diet helps our gut microbiota flourish and helps bulk up our faeces (that’s right, we’re talking about poo, but it’s important!), meaning we can get rid of waste efficiently. Both these things equal a happy gut!
Fibre is found in plant-based foods. We can’t digest fibre, but microbiota in our gut can, which helps to keep our digestive systems happy. There are two different types of fibre: insoluble fibre – which helps other food and waste pass through the gut – and soluble fibre, which helps to slow digestion and lower cholesterol.
Insoluble fibre is largely found in wholegrain foods, as well as in popcorn, potato skins, dried fruit, nuts, beans, sweetcorn, broccoli and carrots. And soluble fibre is found in oats, barley, pulses, beans, sweet potatoes, peas, apples, oranges and avocados.
Fibre helps to keep us regular, control our blood-sugar levels and maintain lower cholesterol.
PROTEIN
Think of protein as the building blocks of our bodies – it’s used for everything that’s important to how we grow and repair. The requirement for an average woman aged 19 to 50 is 45g per day, with 55g for men in the same age bracket.
Sources of protein of course include meat and fish, but whether you’re a meat eater, vegetarian or vegan, eating more plant-based proteins can be beneficial for health, and also contribute to a more sustainable diet. Compared to protein from animal sources, plant-based protein is lower in saturated fat and salt (in the case of processed meats), and higher in fibre. Beans, pulses, nuts, seeds, tofu and any product derived from these are good sources of plant protein. For more information on following a vegetarian or vegan diet, visit jamieoliver.com/nutrition-guidance/.
Many people worry about not getting enough protein on a plant-based diet, because plant-based protein sources don’t always contain all the essential amino acids and aren’t absorbed as efficiently. However, if you eat a wide variety of plant-based proteins, they can still provide you with all the essential amino acids you need. Soy, hemp and quinoa are all ‘complete proteins’, meaning they contain all the essential amino acids our bodies need.
DAIRY FOODS, MILK & DAIRY ALTERNATIVES
This little slice of a balanced plate offers an amazing array of nutrients when eaten in the right amounts. Favour milk, yoghurt and small amounts of cheese in this category; the lower-fat varieties (with no added sugar) are equally brilliant and worth embracing. If opting for plant-based versions, favour the fortified, unsweetened products (see pages 270–1).
UNSATURATED FATS
While we only need small amounts, we do require healthier fats (see pages 272–3). Choose unsaturated sources where you can, such as olive and liquid vegetable oils, nuts, seeds and avocados (this also includes omega-3 rich oily fish). Generally speaking, it’s recommended that the average woman has no more than 70g of fat per day, with less than 20g of that from saturated fat, and the average man no more than 90g, with less than 30g from saturates.
DRINK PLENTY OF WATER
This one is simple – to be the very best you can be, stay hydrated. Water is essential to life, and to every function of the human body! In general, females aged 14 and over need at least 2 litres per day and males in the same age bracket need at least 2.5 litres per day. Lower-fat milks and unsweetened drinks like tea and coffee can also contribute to fluid intake. It’s also worth mentioning that British tap water is completely safe, and is of fantastic quality – not to mention that it can be consumed for free. We should be really proud of that.
ENERGY & NUTRITION INFO
Generally speaking, the average woman needs around 2,000 calories a day, while the average man needs roughly 2,500. These figures are a guide, and what we eat needs to be considered in relation to factors like age, build, lifestyle and activity levels.
EAT THE RAINBOW
It’s super-important to eat a variety of veg and fruit, as they each contain a whole spectrum of different vitamins and minerals, which all play a part in keeping our bodies healthy and happy – the list below will tell you a bit more about the benefits of eating a whole rainbow of different colours. The brilliant thing about veg and fruit is that there are still loads of hidden compounds we’re yet to discover, together with the benefits they have on our bodies. Exciting times!
RED fruits, such as tomatoes, peppers and chillies, are all a source of vitamin C, which our bodies need for many different things, from maintaining healthy teeth, gums and skin to supporting immune function. Peppers and chillies are also a source of vitamin B6, which is important for metabolic and nervous-system function. Red peppers are also high in folic acid, which we need for immune function.
PINK fruits, like strawberries, raspberries and pomegranates, aren’t too dissimilar to red fruits in that they provide a source of vitamin C and are also often a source of vitamin B6 – pomegranates, for example. Some, like strawberries, are also a source of folic acid, which we need to make red blood cells and to prevent tiredness and fatigue.
ORANGE veg and fruit – think carrots, squash, sweet potatoes, oranges – provide sources of vitamin E, vitamin C and vitamin A. Beta carotene, a form of vitamin A, is what gives them their orange colour, and this is important for maintaining normal vision. Our bodies need vitamin E for cell protection.
YELLOW veg and fruit, such as yellow peppers, yellow courgettes and sweetcorn, contain folic acid, which our bodies need for many different things, like metabolic and immune function. Yellow peppers, like their red versions, are also high in vitamin C, while sweetcorn also provides a source of thiamin, which our hearts need in order to function. The popular banana is a source of potassium and vitamin B6, while lemon juice provides vitamin C.
GREEN veg provide us with a wide variety of nutrients. Folic acid is found in a large number of green veg and is needed for many different functions, including red blood cell formation and helping to prevent tiredness and fatigue, as well as for immune and metabolic function.
Vitamin K is found in very high amounts in kale in particular, but also in broccoli, green beans and other green veg. Vitamin K is important for maintaining healthy bones.
Potassium, found in lots of green veg, like courgettes and fennel, is important for maintaining our blood pressure and for muscle and nervous-system function.
DARK GREEN leafy veg in particular, like spinach, can also be a source of calcium and iron.
PURPLE veg and fruit – think aubergines, red grapes, red cabbage – contain potassium, which we need for maintaining healthy blood pressure and muscle function. Some can also be a source of vitamin C, in the case of red cabbage and cherries, and blueberries are high in manganese, which we need for maintaining bone health.
BRILLIANT BEANS & PULSES
Beans and pulses come in all different colours, shapes and sizes, and with that offer an array of different nutrients. As well as contributing to daily veg, they also provide us with a source of fibre and are high in protein, so are a great meat alternative to switch in. The type of fibre found in beans and pulses is ‘soluble fibre’, which contributes to lowering and maintaining healthy cholesterol, helping to protect us against heart disease. On top of this, they are also a source of important micronutrients – for example, lentils and kidney beans are a great source of iron. The type of iron found in plant-based foo
ds is harder for our bodies to absorb compared to that found in animal products, so it’s best to consume them with foods high in vitamin C to increase absorption.
HOW MUCH SHOULD WE EAT?
In the UK, the guidance is to try to aim for at least 5 portions of veg or fruit each day, and at the moment only 31% of adults and 8% of 11- to 18-year-olds are meeting this target. Guidance differs from country to country – personally, I’m more in agreement with the Australian guidelines, which advise eating 5 portions of veg and 2 portions of fruit each day. The benefits of eating more veg and fruit are clear to see, so wherever in the world you live, the big message is: the more – and the more variety – the merrier!
WHAT COUNTS AS A PORTION?
A portion is considered to be 80g of fresh, frozen or tinned veg or fruit (or a large handful), 30g of dried fruit (only 1 portion each day), or 150ml of unsweetened veg or fruit juice (only 1 portion each day). In general, it’s better to eat your veg and fruit than to drink them. Although 150ml of veg and fruit juice/purée can contribute to your 5-a-day, once puréed the naturally occurring sugars become free sugars – the type of sugar more detrimental to our health if we consume too much. If you do have a juice or make a smoothie, try to choose lower-sugar options – for example, a vegetable juice rather than a fruit juice. 80g of beans or pulses (3 big tablespoons) counts, too (but only 1 portion each day), and also gives us protein.
IF YOU GROW IT, YOU’LL EAT IT
In my experience, if you grow something, you’re far more likely to eat it – this applies to kids and adults alike! I believe that the closer you are to nature and where your food comes from, the happier and healthier you’ll be – a little bit of growing can be good for the soul.
If you’ve never tried growing your own, I recommend giving it a go. It’s inspiring, super-fun, keeps you fit and can save you money. Plus, if you’ve got kids, it will get them engaged in food in the most dynamic way. You don’t need a garden or a field to get involved – a window box, flat roof, allotment, balcony, pot, grow-bag or bucket all work fine.
When you pick stuff straight from the ground, it’s at its freshest and most nutritious. I get a geeky buzz about turning something that’s been in the ground just minutes before into a meal. If you’ve got a farmers’ market nearby and you know stuff’s been picked that morning, take advantage of it. As soon as veg are picked, their nutrient levels start to deplete, so eating them as fresh as possible is going to give you more goodness per mouthful.
THANK YOU!
I started writing this book eight years ago, and from growing and cooking veggies at home with my little ones (who are not so little now), right up to now where I’ve travelled to extraordinary veg-loving parts of the world, it’s been a truly fantastic, eye-opening experience – check out the pics over the page. It’s really made me focus on the cooking techniques required to make veg some of the most delicious foods on the planet. So, from the bottom of my heart, thanks to everyone who’s put up with me on this brilliant vegtastic journey.
To my food team, headed up by the wonderful Ginny Rolfe (don’t forget the 5-second rule!) – 20 years together and still going strong! You are all such talented, caring, committed cooks and I’m blessed to work with you and call you my dear friends. To my in-house team: Christina Mackenzie, Maddie Rix, Jodene Jordan, Elspeth Allison, Sophie Mackinnon, Rachel Young, Hugo Harrison and Sharon Sharpe (who inspired the Pumpkin rice recipe on page 116). To Athina Andrelos, Bianca Koffman and the elegant Helen Martin – thanks for keeping us all in check. And to my freelance team: Abi Fawcett (where’s my crabs? Don’t forget the IOU!), Isla Murray and India Whiley-Morton.
And big love to my Scottish brother Pete Begg (#haufnhauf) and the lovely Bobby Sebire.
Huge thanks to my brilliant nutrition gals, Rozzie Batchelar, Jenny Rosborough and Maria Parisi, for the laborious love, care and attention spent on creating absolute clarity on the nutrition front, on every page of this book. You have surpassed yourselves, again.
To my amazing editorial team, led by the lovely Beth Stroud, and to Chloe Lay and the rest of the words gang – thanks for all your hard work and dedication, as always.
And to the one and only legend and photographic genius David Loftus – it’s been a pleasure and a joy to make this book together. The simplicity and honesty of the work speaks for itself. Shout out to Richard Clatworthy on lighting and digital. To Paul Stuart, who shot the front cover and portraits – thanks for being a top man and loads of fun – great work! And a shout-out to Lima O’Donnell and Julie Akeroyd, too.
On design, big thanks to James Verity at creative agency Superfantastic – it continues to be a joy to work with you, your proficiency and amazing talent. You’re getting quite annoying now – you haven’t dropped the ball once!
On to my beloved publishing family at Penguin Random House. John Hamilton, it’s with utter sadness that you’ll never see this, but your friendship and commitment during the creation of this book was profoundly important, right up to the very last shoot day, which was joyful, productive and brilliant. We all laughed so hard it hurt. Thank you for everything. You’ll be sorely missed by all. In hard times, you realize who your friends are. Many of the names below have been with me for years and I’m super-grateful for the love, care and attention you always give me and my books. So much love to Tom Weldon, Louise Moore, Elizabeth Smith, Clare Parker, Annabel Wilson, Jenny Platt, Juliette Butler, Katherine Tibbals, Nick Lowndes, Christina Ellicott, Rachel Myers, Katie Corcoran, Louise Blakemore, Chantal Noel, Anjali Nathani, Catherine Wood, Lucy Beresford-Knox, Lee-Anne Williams, Antony De Rienzo, Chris Wyatt, Tracy Orchard, Stuart Anderson, Joanna Whitehead and Anna Curvis. Also to our regular freelancers, the very gorgeous Annie Lee, Sarah Day, Emma Horton and Caroline Wilding.
To my terrific marketing and PR teams: Jeremy Scott, Laura Ball, Katie McNeilage, Michelle Dam, Saskia Wirth and Ellen Diamond. And to Subi Gnanaseharam and her cracking team on social. Big love to my CEO Paul Hunt, Deputy Louise Holland, Chief Content Officer Zoe Collins, and my PA, the extraordinarily brilliant, Ali Solway, and to John Dewar for years of patience. Thanks to all my other teams back at HQ: technical, art, digital video, personal, legal, operations, IT, finance, P&D and facilities. You’re all the best.
Thanks to my TV team – I’m blessed to work with some truly talented people. The thunder crackers that are Samantha Beddoes and Katie Millard, and their troop of incredible editorial talent: Dave Minchin, Shayma Alsayed, Maegan Tillock, Sunny Hussain. Our glorious director Niall Downing and the fantastic crew: Olly Wiggins, Luke Cardiff, Jon Kassel, Mike Sarah, Freddie Claire, Calum Thomson, Rob Thomas, Jim McLean, Ben Banayo, Alice Sephton, Julia Bell and Serena Buselli. To Sean Moxhay (you deserve a medal for holding all these creatives together), and to Anna Selby, Emily Wood and Lucy Taylor on production. And thanks also to the gang at Channel 4 and the wonderful team at FremantleMedia International.
And last but not least, big love and thanks to my nearest and dearest for putting up with me. To my darling wife, Jools, who has fully enjoyed the development of the recipes in the creation of this book. And to Poppy, Daisy, Petal, Buddy and River, who always get a plate of veggies or salad before they get anything else and now have a pretty good relationship with food (you could definitely help more with the washing-up, though!). To my incredible Mum and Dad, who have consistently been an amazing inspiration to me – thank you for everything! To my sweet sister Anna-Marie, and mother-in-law, Mrs Norton, and Leon – you’re the best. And to Gennaro Contaldo – why you cooking so good?
Over and out, guys … until next time. Jamie Trevor Oliver, MBE
SPECIAL DIET-FRIENDLY RECIPES
DAIRY-FREE
For a quick reference list of all the dairy-free recipes in this book, please see below:
CURRIES & STEWS
Crispy cauliflower katsu
Super-comforting gumbo
Amazing tomato curry
Thai-style mushroom & tofu broth
Wo
nderful veg tagine
PIES, PARCELS & BAKES
Crispy-bottomed steamed dumplings
SOUPS & SARNIES
Fragrant noodle soup
My panzanella gazpacho
RICE & NOODLES
Sweet & sour stir-fry
Pumpkin rice
Veggie pad Thai
Malaysian-style veg noodles
Quick mushroom noodle broth
PASTA
Tasty vegan lasagne
SALADS
Lady marmalade salad
My chopped fattoush salad
Vibrant bhel puri salad
Easy Thai-style noodle salad
Warm grape & radicchio salad
BURGERS & FRITTERS
Rogan josh Scotch eggs
Roasted falafel pitta pockets
ONE-PAN WONDERS
Summer bubble & squeak
Greek-inspired cauliflower stew
Angry pasta fagioli
Shakshuka, my style
Speedy egg-fried rice
BRUNCH
Aussie-style brunch bowls
Comforting congee bowl
FRIDAY NIGHT NIBBLES
Brilliant bang bang cucumber
Crispy torn tacos
Simple pickle
Crunchy summer rolls
GLUTEN-FREE
For a quick reference list of all the gluten-free recipes in this book, please see below:
CURRIES & STEWS
My cauliflower tikka masala
Stuffed curried aubergines
Amazing tomato curry
Mushroom stroganoff