Everyday Super Food

394 Pages·2015·38.41 MB·English

by  Jamie Oliver

CONTENTS
DEDICATION
INTRODUCTION
BREAKFAST
LUNCH
DINNER
SNACKS & DRINKS
LIVE WELL
MY PHILOSOPHY IN THIS BOOK, THE BALANCED PLATE
ILLUSTRIOUS VEG & FRUIT
CELEBRATING GOOD CARBOHYDRATES
THE POWER OF PROTEIN
FAT IS ESSENTIAL
DIPPING INTO DAIRY
DRINK WATER & THRIVE
ALCOHOL
VOTE FOR ORGANIC FOOD
REVOLUTIONIZE SHOPPING
THE BASICS OF SLEEP
DO YOU WANT TO LIVE TO BE 100 YEARS OLD?
THANK YOU
SPECIAL DIET-FRIENDLY RECIPES
FULL RECIPE LIST
INDEX
ALSO BY JAMIE OLIVER
COPYRIGHT
DEDICATION
This book is dedicated to my amazing food and nutrition teams, all the
recipe testers, all the incredible doctors, scientists and professors, and of
course, all the wonderful, old but still amazingly active people, in some of
the healthiest places on the planet, who I’ve met on the epic journey of
creating this book.

HEALTHY & HAPPY
First of all, thank you for picking up this book and welcome to my
Everyday Super Food . The ultimate promise in these pages is that every
recipe choice is a good choice. Quite simply, I wanted to create a super-
safe place celebrating delicious, nutritious, achievable meals that will
help you cook your way to a healthier, happier, more productive life.
By the time you read this, I will have reached my fortieth birthday. About
18 months ago, nudging ever closer to it, this upcoming milestone made
me pause and look at life slightly differently. I’ll be honest: it’s taken me
on a bit of a personal journey as far as my health is concerned. We all
have very different lives – mine is particularly peculiar and I love it – but
regardless of our individual circumstances, I think most of us want to
achieve and support a happy, healthy family at home; be the best we can
be at work; maintain good friendships; continue to experience new things;
and have lots of laughs along the way. There’s certainly no one-size-fits-
all answer and getting it wrong sometimes is all part of the journey. But,
in order to give yourself the best chance, good personal health needs to
be your utmost priority. So, my philosophy in this book is to help you get
it right on the food front, most of the time.
If you pick up just a handful of ideas from this book, you’ll start
thinking differently about food
I want this book to be a gateway to a more understanding and open
relationship with food, as something to feed, fuel, fix and nourish you, but
also as medicine. I want to give you knowledge and a better
understanding of food and how to put a balanced meal together. I know
it’s a cliché, but knowledge really is power – that’s what I want you to
take from this book. I’m not saying you have to eat from it every day, nor
for the rest of your life, but I hope it will arm you with the tools to make
the right choices, allowing you to duck and dive at your own pace, mixing
up these meals with some naughty days and a few treats – I’m not sure a
sustainable healthy relationship with food is achievable without them.
Personally, I’m using this book Monday to Thursday/Friday, then hitting
up Comfort Food at the weekend.
My philosophy in this book is to help you get it right on the food
front, most of the time
I believe my job with this book was to go out, learn from some of the best
health and nutrition experts out there – doctors, scientists, professors –
and travel to some of the healthiest places in the world, absorb as much
info as possible, then express the most relevant stuff back to you. So
that’s exactly what I’ve done, combined with my 30 years of cooking in
order to create these yummy recipes, as well as sharing some bite-sized
nuggets of super-useful info that will be relevant to you in your everyday
life. I’ve been bartering and bantering with my nutrition team to ensure
that the recipes and ideas are exciting, fun, new and delicious, and that
each one embraces the food groups and different ingredients super-rich
in nutrients, vitamins and minerals that work together in a complementary
way. Every recipe reflects the balanced plate philosophy and appropriate
portion control to ensure you’re getting the right amount of food (see here
). And you really can eat a super-healthy meal and be satisfied – the
recipe testers have been surprised at just how generous some of the
portions are!
So, no matter which recipe you choose from each chapter – and there’s
at least 30 breakfasts, 30 lunches, and 30 dinners – it will first and
foremost tickle your taste buds and fill you up, but you can also be sure it
will fit within a daily structure of calories that will stand you in really good
stead (less than 400 calories for breakfast and under 600 each for lunch
and dinner, leaving you with plenty spare for snacks and drinks – see
here ).
And you know what, this book won’t break the bank either. My team have
costed up all the meals, using the supermarkets, as well as local
butchers and fishmongers, and on average it’s coming out at just £2.50
per portion at 2015 prices. I don’t know about you, but for the health
investment you’re making by cooking from this book, for me, that’s a total
bargain.