If Will Smith is the Fresh Prince of Bel-Air, Jamie Oliver must be the Fresh Prince of the dining industry. After all, the energetic celeb chef has devoted years to tirelessly campaigning about the benefits of eating healthful food made with fresh produce, and teaching people how to cook it.
As he pushes 41, the boyish Brit isn’t slowing down. His latest mission is to spread the word on superfoods - and not just the boring berries, seeds and powders that health nuts usually rave about. We’re talking delicious stuff like pork, cottage cheese and even beef for which he’s come up with simple recipes (see one below!) that are easy to carry out and keep the calories in check.
As Oliver says on his blog: “My grandad’s philosophy on life was simple - everything in moderation and a little bit of what you like, and that still stands very true today. Even nutritionists eat cake!”
Ahead, 10 surprising superfood tips and combinations from the man himself, plus how to make one of his superfood-packed treats. For more, tune in to his latest TV series, Jamie’s Super Food, every Monday starting 6 June on TLC (StarHub Ch 427/Singtel Ch 254)!
Tofu is a brilliant carrier of flavours, plus it’s high in protein, low in saturated fat and a great source of calcium and phosphorus, both of which make for strong and healthy bones.
2. Courgettes and spinach
Contain folic acid and vitamin C, helping us to think properly.
3. Crunchy pistachios
These 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.
4. Cottage cheese, eggs and ham (see recipe below)
Surprise! As well as being tasty and quick to cook, this combo gives us satiating protein, helping our muscles to repair and recover. It will also keep you full till your next meal.
This humble little veggie is a source of nine different micronutrients, and is especially high in thiamin, a B vitamin that helps our hearts to function properly.
A great source of B vitamins and high in thiamin too - great for heart health!
These are a good source of vitamin B6 and give a pop of sweetness to any dish. They keep our nervous system healthy so our cells can communicate with each other.
8. Cannellini beans
These tiny but mighty beans are a great source of protein and are high in fibre. They also contain vitamin C and magnesium, a mineral that helps our muscles to function properly.
9. Hazelnut milk
Contains vitamin B12, which helps us to think properly and stay alert. The nuts are also super high in vitamin E, which protects our cells against damage.
This is packed with zinc, which we need in order to make DNA and to metabolise key vitamins and minerals, enabling us to utilise the best of what we eat.
Breakfast popovers with cheese, ham, mushroom and tomato
1 heaped tbsp wholemeal self-raising flour
1 large egg
2 heaped tbsp cottage cheese
1 slice of quality smoked ham
1 ripe plum tomato
2 chestnut mushrooms
15g parmesan cheese
Hot chilli sauce
2 tbsp natural yoghurt
2 handfuls of rocket
Half a lemon
Sea salt and black pepper to taste
1. Place the flour in a bowl and beat well with the egg and cottage cheese. Finely chop the ham, tomato and mushrooms, and stir through the mixture with a good pinch of sea salt and black pepper.
2. Put a large non-stick frying pan on medium-low heat. Once hot, put heaped spoonfuls of the mixture into the pan to give you six popovers. Leave them to get nicely golden for a few minutes, then flip over and gently flatten to 1cm thick with a palette knife.
3. Once golden on both sides, remove the popovers from the pan for a moment, then turn the heat off.
4. Finely grate the parmesan into the pan to melt. Place the popovers on top, wait for the cheese to sizzle and go golden from the residual heat of the pan, then use your palette knife to gently push it towards each popover. Once the crispy popovers can be easily prised away from the pan with your palette knife, bang them out on to a board.
5. Swirl some chilli sauce through the yoghurt, toss the rocket in a squeeze of lemon juice and serve both on the side - then enjoy!
For more food stories, check out 7 Tasty New Ways to Eat Avocado or What Comfort Food Do Singaporeans Take On Their Travels? Or read more on Living here!