- 2 days ago
Jamie- Eat Yourself Healthy (2025) Season 1 Episode 1
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00:00I truly believe that our health is the most important thing that we possess.
00:05And I've been cooking now for 40 years, and of that 40 years, the last 10, I've been studying nutrition, and it's been a revelation.
00:14The ability to not just cook something delicious, but also do yourself such a lot of good is incredible.
00:21The idea that food can really help you is an amazing thing.
00:25In a world full of noise, there's so much conflicting information out there.
00:32So let me try and give you some clarity, and let me give you some incredible recipes that are simple, they're colourful, joyful, and abundant.
00:40And what I love about good nutrition is it isn't about what you can't have, it's about what you can have.
00:45The body is amazing, you've just got to give it more of the good stuff.
00:49Protein is super important.
00:56Think of it as the building blocks of who you are.
00:59Essential for growth and repair of your bones, your skin, your muscle, your blood.
01:04It's absolutely amazing.
01:05So I'm going to give you two sources of protein in this delicious, family-friendly, comforting dish that I know you're going to love.
01:13Meatballs are a massive crowd-pleaser, so I've reimagined them with a healthier and more sustainable twist.
01:22My Meatball Tray Bake is packed with protein to help our bodies recover and grow, giving you 33 grams of protein a portion, which is a whopping two-thirds of your recommended daily allowance.
01:33Along with three sources of vitamin C to aid our immune system, who said healthy eating was about taking things away?
01:39Let's have a look at the veggies in the story, first of all.
01:46They don't just have to be fresh, they can be frozen, they can be jarred and preserved, like these beautiful peppers.
01:53I've got tinned cannellini beans, which are fantastic, and tinned tomatoes.
01:57When you roast veggies, they really concentrate, they get delicious in flavour.
02:02So I've got a nice, big roasting tray here.
02:06I'll take the onions, I'm just going to cut them into quarters.
02:10Look at the beautiful colour.
02:14We've got carrots here, just trim off the ends like that.
02:17They've had a little wash, but what I'm going to do is give them a little peel as well.
02:22So as a basic rule, when you're shopping, and when you're cooking, and when you're eating, the more colourful it is, the more nutrients you're largely going to get.
02:32I want to keep these veggies quite chunky.
02:35So cut the carrots just in half, lengthwise.
02:37With the fennel, what I'm going to do is just take off these stalks.
02:44If we look also at the middle of this little stalky part, can you see the herb?
02:49So this is delicate, and fine, and beautiful.
02:54We can put that on at the end.
02:56Just pop it into a little bowl with some water, and that'll keep it fresh as a daisy.
03:01I'll cut it in half, then we'll go into quarters, and then each quarter, cut it in half, and that's going to be absolutely delicious.
03:11With these little stalky parts, just finely slice them.
03:15We'll simply season it with sea salt, a little bit of pepper, olive oil, just a tablespoon goes in like that.
03:24And you can take a spice.
03:26So look, here I've got some cumin seeds, just a few little pinches.
03:31Of gorgeousness.
03:33Give it a little toss in that beautiful olive oil.
03:37The king of oils.
03:38Super heart healthy.
03:39And look at that.
03:41Veggies all ready to be roasted.
03:43I'm going to give it about 30 to 40 minutes in the oven at 200 degrees Celsius, which is 400 Fahrenheit.
03:50And they'll go golden, intense, and delicious.
03:54Okay, let's make meatballs.
03:56They're super, super simple.
03:58So start off with some good quality mincemeat.
04:02400 grams of beef.
04:04So this is a good hack.
04:06I'm going to double up the protein, the second source of protein, by using beans, right?
04:11These are cannellini beans.
04:12But if you look in the supermarket, a lot of your beans, butter beans, it doesn't matter.
04:17They're all fantastic.
04:18I'm going to drain these.
04:20So we have two different forms of protein.
04:23And this, I think, is the cool way to think about cooking going forward.
04:28We're complementing the mincemeat with protein from a plant source.
04:32This will give you more variation of nutrients, which is really, really good.
04:35It will give you more fibre, so super healthy.
04:38Over here, I'm going to use a food processor.
04:41Pop the beans in, and I'm going to give it a little pulse.
04:44This just breaks up those beans.
04:45And then go in with the minced beef.
04:50Salt and pepper.
04:53Then we can flavour it up with gorgeous things like herbs and spices.
04:57I'm going to use dried oregano, which you can get from those little jars.
05:00Give it a little kind of scrunch, and it will just rain down beautiful dried oregano.
05:07This is grown in the garden.
05:08And by the way, spices and herbs, by weight, are some of the most nutrient-dense foods on the planet.
05:14So, a little pulse, and you'll see that stuff come together to be a beautiful little mincemeat.
05:2720 seconds.
05:28Let's make the meatballs.
05:31Get yourself a little bowl, and a little bit of water.
05:38Get it all out.
05:42Just roll this out roughly into a kind of sausage.
05:46I don't want to get scales out.
05:47I want to keep it super casual and easy.
05:49In half, right, and then this into half.
05:53So, in each of these quarters, we're going to get three balls.
05:56All right, so that looks roughly about right.
06:03So, a nice hack.
06:04Take a little bit of that cold water on your hand, and it helps them to not break up.
06:09And you get those lovely shiny balls.
06:12I think meatballs in general kind of just feel like super comforting and homely.
06:18My kids absolutely love them.
06:20But also, the beans in this is not a compromise.
06:23It's an upside.
06:23The skin gives you crispy bits of texture.
06:25So, this is a clever little hack for texture, flavour, and health.
06:30And when you've saved some money by meat reducing, you can invest that money in bigging up the quality of your chosen meat.
06:38You can go to grass-fed, and you will see the benefits in flavour and nutrition for sure.
06:42Twelve beautiful balls, let's have a little wash in the other hand.
06:49So, a couple of tablespoons of olive oil goes into the pan, and we'll start browning these off.
06:56What I love about this kind of base recipe is you can mix around with, you know, pork mince, chicken mince, even veggie mince works.
07:05We're not cooking them all the way through, we're just sealing them for a little bit of attitude and colour.
07:11So, let me show you the quickest sauce ever, that is mega flavour.
07:15I've got tinned tomatoes, it's a source of vitamin C, really aids and helps your immune system.
07:21Peppers, really nice thing to have in your weekly shop.
07:26It's one of your five fruit and veg a day, which is great, but also they're peeled and roasted, and all that flavour, that sweetness is right in there.
07:33In with the tomatoes, and in with the peppers, a little salt and pepper.
07:42Use one of these fine graters and take a lemon.
07:46On the skin, there's natural oils and flavour, that lovely zest I'll put on at the end, it'll be so, so good.
07:55Get all the juice in there, just gives you the sauce that's got that natural sweet and sour.
08:03Whizz them up.
08:10So, simple sauce done, we've got the balls getting nice and crispy, let's have a look at these veggies.
08:17Look at these lovely colours.
08:24So, this beautiful sweet tomato and pepper sauce goes into here like that, we'll just shake that into all the sticky bits of the veggies.
08:36Then we can take these beautiful crispy balls and just sit these in and around the pan.
08:46This is like proper home cooking.
08:48There is another opportunity to get some herbs into this story, so pick any woody herb, so it could be rosemary, thyme, sage.
09:00I'm going to use here some lovely oregano and just put it in that fat in the pan and pop that in and around.
09:06The smell and flavour will be fantastic and often those lovely herbs have loads of minerals, things like iron.
09:14So, this is another way to get the good stuff into your diet.
09:17So, in the oven we go for 20 minutes, you can serve that with rice, pasta, bread, couscous and the best bit, there's five veg and two different sources of protein per portion in that one dish.
09:30So healthy and so good for you.
09:40Oh, look at that, blipping away.
09:44Beautiful.
09:46I love taking this to the dinner table.
09:48It feels exciting, it's colourful, we've got the lovely meatballs there and serving it for me with beautiful spaghetti with a nice tomato sauce like that, it's really, really good.
10:00I'll just drain that spaghetti.
10:04Now, all I'm going to do is finish this with a little feta.
10:11We've got that lemon zest and these were on the fennel, so this is food that you want to eat.
10:17This is generous, abundant food.
10:19You're not going to be hungry after eating this, you'll be full of the good stuff.
10:23It's not a compromise.
10:24So, four bowls, four people and a blooming delicious dinner coming your way.
10:42Five of your five fruit and veg a day in one meal, two different sources of protein to help your body repair, grow and thrive.
10:50Happy days.
10:56Let's have a little try.
11:05Have a little look at that meatball.
11:08The beans really helped not just to bind the meat, but also make it light and absorb the flavour from the sauce.
11:15It's a great principle recipe, helping you to make those meat reduced meatballs, make veggies taste so fantastic.
11:25The quickest tomato sauce, but five veg guys, five veg in one beautiful family classic dish.
11:31I really like it when healthy eating is undeniably delicious, colourful, textual and exciting.
11:49And in this dish, which is an omelette, which you could have for breakfast, brunch or lunch,
11:53I'm putting together all the food groups to give you a perfectly balanced plate.
11:58The starchy carb, the protein, the healthy fats, the dairy and the veg.
12:03We're really increasing the opportunity for your body to get all of the goodness that it really needs and requires.
12:09So your body is going to be very, very pleased with you.
12:12The concept of a balanced meal is simply putting all the food groups our body needs to be healthy on one plate.
12:21I'm combining salmon, spinach and elegant silky eggs in my smoked salmon and rye omelette.
12:28And while everything I've added will benefit your health, there's absolutely no compromise on flavour.
12:35I'm telling you, a little bit of all the food groups in one delicious dish and you can't go far wrong.
12:42First of all, let's just talk about the food groups.
12:44I know we think we all know, but it's really good to go over it again,
12:48so that if you have that as a nice kind of little foundation,
12:51you're going to make meals that are much, much better for your body.
12:54So we have protein here in the form of eggs and smoked salmon, right?
12:58Then we've got dairy in the form of cottage cheese.
13:01Then we've got veg in the form of spinach.
13:03We've got a starchy carb here with rye bread.
13:06And then we've got healthy fats in the form of the olive oil and the salmon.
13:10So that is giving us all those food groups that your body's going to thank you for putting into a meal.
13:16And then we can riff on that with things like herbs and citrus and other things.
13:20So one pan, one portion, get that on a medium high heat.
13:26Rye bread, you can get it in all the supermarkets, super nutritious.
13:30You know, often sort of two to three times higher in fibre than regular bread.
13:34You know, it's great for your digestive system.
13:36All I need is one slice.
13:39It smells amazing.
13:40I'm going to break it up into this pan here.
13:43Just crumble it up.
13:45I'm going to use it in this omelette to give real texture and of course flavour and nutrition as well.
13:50Give it a little olive oil.
13:53Toast these off just for a couple of minutes.
13:55While that's toasting, let's get the eggs beaten.
13:58Two of our free range eggs goes in.
14:01So this is the protein part of the story.
14:04And just whisk that up.
14:09Add a little bit of black pepper to those breadcrumbs.
14:13And you can hear them get a little bit crispy.
14:16Just pour them onto a little plate.
14:18And then 80 grams or a big old handful of spinach goes in that same pan.
14:25And it will steam in its own moisture.
14:27You're really intensifying the delicious irony flavour.
14:31Of course, you know, spinach is super healthy.
14:34Lots of iron helps to make red blood cells.
14:36That helps to grab oxygen and shuttle that around your body.
14:40So fantastic for energy.
14:41And by having it with a squeeze of lemon juice as well.
14:44Because of the vitamin C, you get to absorb lots of that iron.
14:48Give it a little shake and turn the gas off, right?
14:51No more heat.
14:52Bring the spinach to one side.
14:54And in the residual heat that's left in the pan, go in with the eggs.
14:59Can you see how I'm just moving it around?
15:07So no more cooking.
15:10We go back in with these crispy bits.
15:13They'll give a nice crunch and a sponginess, which is gorgeous.
15:15I'm then going to get some of that beautiful smoked salmon.
15:19I like just to tear it in half and just twist it into little roses.
15:23You could swap this out for tinned tuna or sardines or trout.
15:28Any of those other beautiful oily fishes.
15:30And of course, the smoked salmon has healthy fats.
15:33Omega-3s, super, super good.
15:35Especially for like brain function and things like that.
15:37Cottage cheese.
15:38A few little spoons in and around this plate are absolutely beautiful.
15:44I'm going to take a lemon and just put some zest over the top.
15:48A little bit of black pepper and then chives.
15:50We love herbs.
15:51Great for flavour.
15:52Nutritionally fantastic.
15:54But also, the more flavour you have with herbs and spices and citrus,
15:59the less salt you need to add to your cooking.
16:02So this is a great way to reduce your salt as well.
16:11Get that out of the pan.
16:15Chives over the top.
16:16A little squeeze of lemon juice.
16:19Look at that.
16:22It's a fantastic example of what the balanced plate is.
16:26As a chef that studied nutrition, everything's in there for a reason.
16:32So good.
16:32I love it.
16:33And you can serve it open like this or you can roll it up almost like a little burrito.
16:42We turn the heat off.
16:44So there's no colour on those eggs.
16:46Very, very silky.
16:54Mmm.
16:54Lemon.
17:01Crunch.
17:02The rye bread has that depth of flavour and the sweetness and complexity.
17:08But the chew and the crunch.
17:09That, with these elegant eggs, is truly a thing of joy.
17:20For me, that's what healthy food's all about.
17:22Like, that is not a compromise.
17:23Revving up and bringing life to the humble omelette.
17:26Give your body what it loves and what it needs.
17:29Come on.
17:30You know it makes sense.
17:31You've probably heard the government advice about getting at least five portions of fruit and veg into your diet every single day.
17:48But the truth is that we don't really see measurable drop off of some of those terrible diseases that we're all trying to avoid until you eat seven to ten portions of fruit and veg a day.
17:59So I want to use this recipe to give you not five, not six or seven, but ten of your fruit and veg a day.
18:06And the whole point of embracing this variation is it's full of loads of fiber, loads of minerals, loads of vitamins, and that being fantastic for your immune system and all kinds of health benefits.
18:18Going big on variety is a simple way to give your body all the nutrients it's going to love you for.
18:26My chopped rainbow salad uses jarred, dried, and fresh veg and fruit in a quick zingy dish that's so delicious you'll be counting down the hours till lunch.
18:35So what is a portion? I'm going to show you with the help of some scales. It's 80 grams of fresh or raw fruit and veg.
18:43So what is that here? That tomato is 58. That is 80. That's a portion of fruit and veg already. Number one.
18:52An onion. That's a portion. So it's about a handful if you want to guess it, right?
18:58And that could be a fresh fruit and veg. It could be jarred, tinned, frozen, right?
19:04If you do this for your lunch at work five days a week, right? Take the little Tupperware in, have a little shake up when you put the dressing on.
19:11Everyone's going to be like, what's he or she having? That looks good.
19:16So look, tomatoes, onions, cucumbers, a yellow pepper. You've got some gem lettuce there. I've got some nice pomegranates here.
19:26This is a principal recipe, okay? And that means you can swap out pomegranates to apple, pear,
19:33whatever fruit you wish. I've got an avocado here. I've got some radishes. How many times have you walked
19:40past the bag of radishes in the supermarkets, right? So we've got 80 grams there.
19:47You can see that the glory of this is colour. The nice thing about colour is it's normally telling you
19:54there's loads of nutrients and vitamins and goodness in these foods for your body.
20:00Now another little curveball that I love is chickpeas. So 80 grams of chickpeas will be,
20:06again, a little handful. You can get them in tins, you can get them in jars. These ones are nice fat and
20:10plump. They're classed as a legume. It's a vegetable, but also it's a nice source of protein. So this one
20:16is really cool. One of your five fruit and veg a day can be classed once as dried fruit. So mango, 32 grams,
20:23right there, and that counts as a portion. And even though it's dried, most of the nutrients and goodness
20:28are still in this fruit. If you chop up that dried fruit, right, and put it into your salad, it is so
20:34good. It transforms your everyday salad to another level. You have to trust me. So let's start this
20:40story off. Mango, chop it up, nice and fine. We want lots of little bits of that. I don't really want to
20:48chop the chickpeas up that much, so I'm not really going to put any effort into these. They can go to
20:53the side. Gem lettuce, and again, next week get iceberg, and the week after that get romaine. Every
21:01single lettuce will have a slightly different mixture of vitamins and minerals and things like that.
21:06Most of us buy most of the same things most of the time, right? Our shopping basket really doesn't
21:12change that much. So just having apples every week is great, but like if you have pears or other fruits,
21:18like mixing stuff up, surfing the seasons so nutritionally better, price-wise better,
21:23but also just kind of having different variations of the good stuff in your body, that is what it's all about.
21:29Bring the chickpeas in. Season it with lovely sea salt. We're going to go in with some pepper,
21:46extra virgin olive oil, just a tablespoon is all you need. So we've got healthy fats, and also by the way,
21:53some of these vitamins in here are fat soluble, so you absorb more by having a dressing, and that
21:59is a win-win. Right, I'm going to give it some lime juice, and that'll start to rehydrate the dried mango,
22:08and you'll get more flavour out, and mint is really good in this salad.
22:13We've got the pomegranates here. Just let it rain down between your fingers. This is going to be a salad
22:23that is full of life. 10 fruit and veg in one beautiful chopped salad.
22:35So fresh, so juicy. The finely chopped dried fruit is a game changer. Your mouth is crunching,
22:57it's chewing, it's salivating. The lime juice, it is really, really good.
23:05Bigging up the variety of fruit and veggies in your diet seems to be where the science is going
23:11with regards to your gut microbiome being more healthy, more diverse, helping with your immune
23:16system, and so many more things. Watch this space. Just get amongst it and make it delicious. I promise you,
23:24you won't regret it.
23:33One of the things I bear in mind when I'm thinking about really good health is looking at food in
23:38colour. And of course we hear things like eat the rainbow, whether it's yellow or orange or
23:43purple or black, but looking at colour is really powerful. These pigments have a compound in it
23:49called polyphenols. And it's where a lot of exciting science is going with regards to our health.
23:56Daniel Lample at Reading University has been researching the incredible effect of blueberries
24:02on memory and brain function. As we age, memory is kind of one of the key things that we know
24:08becomes worse. But a simple change to what we eat can have a meaningful impact.
24:14We've seen a lot of research recently showing that blueberries can have both short-term and long-term
24:20effects on the brain. And the thing that's special about blueberries is that they contain anthocyanins,
24:26which are a subclass of polyphenols, which has given them that rich, deep blue, purpley colour.
24:32They counteract sunlight effects or bacterial fungus effects on the plant. It can help them be resistant to
24:39those things. We also know that anthocyanins seem to have real measurable benefits on brain health.
24:48Daniel's going to show you what his research is revealing about blueberries on volunteer Jamie.
24:53We get around. A tight squeeze around your forearm. So Jamie's let us assess blood flow using the cuff
25:00on his arm. Daniel will then measure the blood flow to Jamie's brain, as well as his performance in
25:05cognitive tests, assessing memory and reaction time. We're going to do all of these things before
25:12the blueberry consumption. And then he's doing them again one hour after the blueberries.
25:20In the last couple of years, I've undertaken a crazy journey in racing driving.
25:25It's sort of a dream that's finally come true and memory is absolutely crucial.
25:36Sorry, what was the question again?
25:40I would love to improve my brain function and my focus, especially around my current life in racing,
25:46just to be as sharp as I possibly can.
25:56So now that you've eaten the blueberries, we're going to see what effect that's had on the blood flow
26:00going into your brain. The brain requires a lot of energy relative to its size and the way it gets
26:08that is through blood flow. So if we can enhance blood flow to the brain, then that's a way that we
26:14can potentially improve brain performance. The anthocyanins are, we think, helping the blood vessels
26:21expand. An increase in dilation of the artery by something in the region of between one to three
26:26percent can actually translate over a lifetime into a reduced risk of cardiovascular disease
26:34in the region of 10 to 15 percent. So some real meaningful benefits.
26:39You'll be pleased to know that we've now got the results in. So we actually saw almost one percent
26:46improvement in your blood flow in your brachial artery after the blueberries. Probably representative
26:52of the whole body, not just the arm. Improving blood flow around our bodies means a steady,
26:59rich supply of oxygen and nutrients reaches our brain, which research is showing can improve how
27:04well it functions and reduce our risk of cognitive decline. Looking at the brain here, we saw actually
27:13that there was an increase in blood flow for that region. So about an hour after eating blueberries,
27:20blood flow to Jamie's brain improved and so did his performance in the tests. You got quicker at those
27:26tasks. So you were just as accurate, but you were doing it in a faster way. So if you think about your
27:32driving, that could have, that's the kind of thing that, you know, would be really beneficial for you.
27:37Wow, I never would have expected the effects to be so quick, really, because we only waited,
27:41what was it, about an hour between tests almost. Indeed, yeah, yeah. So brilliant blueberries really
27:47could benefit our brain and the effects appear to be almost instant. This is an intervention that we can
27:52all do to improve our health and particularly our brain health.
28:01Polyphenols. These are really incredible compounds, really powerful. So nature is an amazing thing and
28:08our job is to go and get some of it in us. So I've come up with a really delicious quick and easy one
28:15pan chicken dish that uses blueberries in the most creative way. Not only that, it's a perfectly balanced
28:21plate with three of your fruit and veg a day in one glorious dish. I'm bringing together blistered
28:28blueberries, chicken and lentils in my tasty chicken and berry grain bowl. This unexpected flavor combo
28:34really is a match made in food heaven, jam-packed with those incredible anthocyanins that potentially
28:41deliver a load of short and long-term benefits to your brain. Plus, it keeps your digestive system very
28:47happy delivering over half the recommended daily amount of fiber.
28:53This really is a good balanced plate. Healthy protein, we've got healthy fats, we've got veggies,
28:59carbohydrates and dairy. So large non-stick pan, medium-high heat. We have chicken breasts here. I have a
29:07separate board and you can see that there's a thin end and a fat end and common sense should tell you
29:12that that's going to take longer to cook than that but we have the power to control that. So take a knife
29:19and just cut down about half the way through and then that's going to allow the heat to penetrate but
29:24not just the heat, the spice and the seasoning. So simple things make a massive difference. Season it
29:31with salt and then pepper and then I want to bring a new spice into the mix.
29:37We have got ras al hanout. You can get this in the supermarkets. This is a North African spice and
29:46it's got cumin in there, cardamom, it's got cinnamon, it's got rose petals. It's just like this beautiful
29:53little mix of delicious things and even though it's only a little pinch, this is a positive thing. Rub that
29:59spice in there. Don't muck about. So pan is hot now. I'm going to use my other hand to put a tablespoon
30:07of olive oil into the pan. Go scored side down into that lovely fat. I'm now going to get rid of my
30:17chickeny board and knife and wash my chickeny hands. This is going to take about six or so minutes to cook,
30:26right? We want to turn the meat evenly. One minute, one minute, one minute, one minute. If you do three
30:32minutes then one minute, like the moisture inside of here is just going to be doing different things
30:37and going all over the place, right? So let's talk about extra flavour. I've got garlic here, two cloves.
30:43I'm going to grab a nice lemon, citrus, vitamin C. Ah, it just brings a lovely acidity to cooking.
30:50Just take pound coin size chunks of this peel off and when you fry this skin it almost goes like kind
30:59of a wine gum kind of chewy deliciousness. Love it, love it, love it. Garlic and a little bit of slicing
31:07actually. Flavour. Let's turn this over. Can you see those scores just opening out, concertina-y.
31:16All right, so this is good cooking happening right now. Next up we have got blueberries. Let's just have
31:22a little think about this. So these polyphenols, they're literally your best friend and they live
31:27right here. Yes, desserts, pancakes, you know, a bit of fruit in the morning, a bit of yogurt,
31:32but actually think of them in the same kind of context as roast pork and apple sauce. Think duck and
31:39orange, pear and cured meats. You know, these are flavour combinations that people know is really,
31:45really good. So instead of having these raw, I'm going to scald these so they kind of bubble
31:51and they get kind of a little bit jammy and when you eat it together, roast pork and apple,
31:55chicken and blueberries, I'm telling you it works. I've been doing it for years and it is a beautiful
32:00thing. Okay, let's have a little look in the pan now. We're about five minutes in. Now I'm going to go
32:06in with the lemon skin. Let those just shimmer away for a little bit. I'm going to take some mint and
32:15split it up into two piles. The stalks here, I'm just going to cut up. So the stalks are more fibrous,
32:22but they're very tasty and I'm going to throw these in with my grains and you get a nice crunch and loads
32:28of flavour. Have a look at this. The natural oils are coming out of these incredible bits of lemon
32:36and now I'm moving the chicken around in that. So this ain't going to be boring, like lemony, spicy,
32:41seasoned chicken. Now we go in with the garlic
32:47and we want to get it lightly golden. Herbs, citrus, garlic, you know, using spice, this is sensible cooking.
32:54So you can see the garlic starting to get some colour. Just pop some of that garlic on top
33:01and then I'm going to put the blueberries in. Now the blueberries are going to absolutely love being
33:06in this pan, like those little skins are going to sizzle and blister and start popping. So just
33:14give that pan a little shake. They've almost gone black.
33:18It's flaming because the water's coming out of the blueberries. So that's it.
33:31Look at that chicken.
33:34And then look at these blueberries. Absolutely beautiful.
33:38So kind of half cooked and blistered. And then you've got the garlic and you've got the remnants
33:47in the pan. Go in with the lemon juice and the stalks of the mint. And then we're going to go in
33:55with some lentils. Super cheap. They're classed as a lagoon, so vegetable. Really, really nutritious.
34:01Full of fibre. Your body will thank you for that, for sure.
34:04Then I've got these little pouches of grains. Wheat berries, red rice, black barley, quinoa. So
34:12let's go in with it. Now you can get your grains in any way. But these grain pouches are just an easy
34:17way to get more of the good stuff in your body. And remember what I keep saying, variation, variation,
34:23variation. That is what your body wants. It doesn't want the same old thing every single week, day in,
34:29day out. It wants variation. And this is packed full of fibre. Now, most of us are getting an
34:34average of 19 grams a day, and we're supposed to get 30 grams. One of the things that fibre is
34:39fantastic for is feeding your healthy gut microbiome. And if you get that to be really
34:45healthy, that's also where a lot of your immune system is. And if we can look after that, you can
34:49look after so many things. We're going to go in with the third veggie, and that is a reliable friend,
34:56Mr. frozen pea. We're going to go in with 160 grams for two portions there.
35:04Now, we can think about serving up. Look at that.
35:18Hurley white chicken. Come on. And that chicken looks so juicy.
35:25Grab yourself a couple of bowls. Hot grains, lentils and peas. So this is really
35:34unctuous and savoury. Packed with fibre. Then we're going to go in with feta cheese. It's salty,
35:41it's tangy at 30 grams. Just let it rain down. Then I'll take these blueberries and I'm just going
35:47to let them fall off in and around our grain bowl. Three of your veg in one sitting.
35:57Don't forget the juices.
35:58And just lay this on top like that.
36:12Chicken, rice, grains, peas, citrus, herbs, spice. This is exciting food. Something a bit different,
36:19but when you eat it all together, that's when the good stuff happens.
36:22So what I love about that chicken, it's gnarly on the outside and pearly white and juicy on the inside.
36:47And then the sweet and sourness of the blueberries is phenomenal. It's so full of flavour. It's unbelievable.
36:57Herbs and citrus. Being bothered to do those little flecks of lemon peel that go like candy in the pan,
37:05that change the flavour of the oil in the pan, which changes the flavour of the chicken. These little things
37:10are not just good cooking, but they're incredibly nutritious, right? The flavour, the texture,
37:16the colour. I think it's really, really exciting. Enjoy.
37:32I wanted to create a show-stopping dessert that was both delicious and healthy. Yes, it's possible.
37:45And yes, I think you're going to love it. These are packed full of gorgeous berries, which have loads
37:49of vitamin C, which is going to look after your immune system, fight disease and keep you healthy.
37:54Eating healthily is about getting a wide range of foods in your diet. And I have to say,
38:02these fizzy berry jellies are one of my finer inventions. The sparkling elderflower jelly releases
38:08sherbety pops, while mint and juicy berries full of vitamin C will help keep those colds at bay.
38:14A beautifully impressive and healthy dessert. You're welcome.
38:18Homemade jellies are really good fun, super cute. You can make them in all kinds of different moulds,
38:23but more than anything, they're a really fantastic way to big up fruit. All kinds of berries,
38:29whatever's in season. I'm going to use some soda water to give you these little bubbles. So literally,
38:34when you eat this jelly, it won't just taste delicious, but you'll get all the fizzing happening
38:38in your mouth as well. So we've got strawberries, blueberries and blackberries. That is what is in season,
38:46and raspberries. So look, we've got 500 grams of fruit here. Take the little holes off like that,
38:53and if they're big, just cut them into quarters. The raspberries, they're perfect as they are.
39:04And then the blackberries,
39:09and then the blueberries. We'll leave some whole and some in little halves, just because they're
39:14utterly beautiful. So for me, this jelly is like a little stained glass window.
39:22There's something about making jellies that is just brilliant. It's so much fun. Like, since a kid,
39:28you know, I used to make jellies, different shapes and sizes. We used to have the jelly,
39:33you'd just rip a chunk off, and you'd chew it and eat it, and your mum would say,
39:36don't do that because your stomach will sit. But we always did it. But of course,
39:40those jellies that we buy are full of like colourings and stuff like that. So instead,
39:44I'm going to use a little bit of elderflower cordial. There's a bit of sugar in there, but not
39:47too much. I'm going to use herbs as well. Mint and fruit is really delicious. The thing that is going
39:53to set this jelly is gelatin. So what I need is four little sheets of these. Put the gelatin into the jug,
40:02and we'll pour some water over that. Let those rehydrate for about five minutes. In that time,
40:08just put some of this elderflower cordial onto a heat. Now, elderflower cordial is one of the most
40:14magical flavours, and this is going to basically hold and suspend all those amazing fruits. So four
40:22tablespoons goes in. I'll just do about the same amount of water, and then we're going to put it on
40:28to a little simmer. Let's get these glasses.
40:38What I do is I put some in the freezer, because when we set the jelly, we want to set it quick.
40:43So the colder we can get the glass, the more likely we are to capture the bubbles from the soda water.
40:51I'm doing little layers of fruits. What a wonderful way to celebrate the bounty of these berries.
40:58And these are packed full of so many things. Of course, you've got fibre, great for your digestive
41:03system, but loads of vitamin C. Now, vitamin C, we all know about, but it's water soluble,
41:09which means we get rid of it every day. And of course, the next day is a new day. You start again.
41:14So finding ways to top up your vitamin C is fantastic. Why? Because it really, really aids and helps your
41:20immune system. And that is the front line of defence against fighting disease, right? So being on top of your
41:24vitamin C is a really, really positive thing. So fruit's cold, glass is cold. Let's get this back into the fridge.
41:38Okay. Soon as that's come to a simmer, we're done. What I'm going to do is get a little ice cube.
41:45This is not essential, unless you're obsessed, as I am, about chilling this down and capturing those bubbles.
41:54And here are the gelatin leaves that are nice and soft now, right? Drop those into the hot syrup.
42:05You can see how it starts to melt.
42:07Now, when it's completely clear, add one or two ice cubes, just to chill that temperature down.
42:16And then we're going to get into our soda water. So this is 500 millilitres.
42:21I only need 400, okay? So we're going to just let that ice cube melt.
42:26The original recipe for this was using Prosecco, which is very, very nice. But obviously,
42:32I couldn't keep you in the healthy vibes. So we've gone for soda water. It's giving you the bubbles still,
42:38which is what we're after. Let's get our fruit back out of the fridge.
42:50And we'll start pouring.
42:51You can make this like one or two days before you want to use it. Great for dinner parties. People will
43:01love it. A little bit fancy. I like that vibe. And you can see the little bubbles. These now go
43:10into the fridge for about four hours until they're fully set. And then I'll show you how to serve them.
43:21So let's have a look at these beautiful jellies. You can see at this stage, they're set.
43:36Absolutely beautiful. Now you can serve them in the glass. Nothing wrong with that. I love to turn
43:41them out. Put the kettle on. I'm going to get myself some sponge fingers. You can get these in all the
43:50supermarkets. What we're going to do is rehydrate them with a little orange.
44:00Really, really nice. And I'll squeeze it over the top. It will become soft.
44:07Then I've got these gorgeous jellies. Get yourself a high-sided bowl.
44:11And I want to just fill this up with boiling water to just the top of where the jelly is. Not over.
44:21And if you count to about 15 seconds, we'll have a little check.
44:26You can feel the jelly start to give way and melt at the edge. Can you see how that's moving now?
44:35We have movement. We have movement.
44:39Out it comes.
44:42Look at that. Absolutely beautiful. You want the jelly to just be holding so it's really elegant.
44:48You can also see the little bubbles of air from the soda water as well, which as you eat the fruit
44:54is going to be absolutely delicious. Serve that with some gorgeous natural yogurt.
45:02Little hit of chocolatey bitterness.
45:06If you go for something with at least 70% cocoa solids, that's going to be more cocoa, less sugar.
45:12And it looks fancy. There you go.
45:16Who would have thought it's actually healthy? Let's get in there and have a little try.
45:30Yum. Oh, it's really good. The soda water does give you that kind of sherbet-y fizz.
45:38That little bit of elderflower really harmonises all of those different fruits.
45:42And that little bit of sponge with the orange juice is sublime.
45:51This is an amazing way to celebrate berries. Dark, black, blue fruits, red fruits.
45:57They are packed full of vitamin C, which really help your immune system fight disease.
46:02What a brilliant way to big up fruit.
46:07This is food to change your life. You've got to give it a go.
46:21Find more healthy food hacks from Jamie next Monday at eight.
46:25Tomorrow night, getting Pennywise trading branded bougie buys for the big pound shop swap.
46:30Give it a go at eight. And starting on Thursday, we're barking up the right tree for a happy ever after.
46:36Eight o'clock in the doghouse. See you there for a new series.
46:40The course concludes next. New Celeb SAS. Who dares wins?
46:44Updivers theруз.
46:58You wouldn't really want to see you there.
47:06Yeah.
47:06You know it is good.
47:09One czas.
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