lemon on table and lemon sliced next to it

Sardinians have the third highest life expectancy in the world, at 82.8 years. Along with lots of pasta, tomatoes and fish, Sardinians eat a lot of citrus fruit.

In fact, the average Italian eats 10kg more oranges than us Brits, every year. In episode four, Jamie took to the Sardinian waters to grill beautifully fresh fish with local lemons.

Many chefs refer to lemons as a third seasoning, along with salt and pepper – Jamie definitely couldn’t live without them! Their super-fresh flavour enhances other earthy or delicate flavours such as white fish, or buttered greens. Lemons are loved as both a sweet and savoury ingredient, and are a magical match for creamy or sugary sweet treats.


Lemon flesh and juice are both high in all-round hero vitamin C – squeezing the juice of one lemon over a salad will provide you with a fantastic source. Best known for boosting our immune systems, vitamin C is also vital for our nervous and metabolic systems, as well as for collagen and tissue growth. It’s good for our bones, gums, teeth and blood vessels, too. What’s more, it also helps us absorb iron – so pair lemon juice with iron-rich greens to really get the most out of it.


One of the simplest, most glorious ways to enjoy lemons – simply freeze the juice with a sugar syrup to make a wonderful palate-cleansing sorbet.

Put a twist on the traditional Indian lime pickle and use sharper lemons for added punch. This spicy lemon pickle is particularly good with rich, fragrant curries.

With just a little lemon juice and some quality extra virgin olive oil, you can have a wonderful zesty lemon pasta on the table in minutes!

Everyone loves a slice of comforting lemon drizzle cake, and this gluten-free version is beautifully sticky, fresh and sweet.

Incredibly simple, this classic Italian pud of strawberries, lemon juice & mint delivers an instant hit of summer at the end of your meal.

Use lemon juice and lemon zest for marinating meat – it works like a dream in this barbecued chicken recipe.

Take your salad dressing back to basics with a lug of quality oil and a squeeze of lemon juice. This combination also helps us absorb more nutrients from the leaves.

Lemon and chilli are the perfect match, especially teamed with strips of fresh, nutty courgette. This beautiful courgette salad is fantastic alongside roast lamb, or with a burger.

Preserved lemons are cured in salt and herbs and really pack a fragrant punch. They’re awesome with this Moroccan spiced roast chicken.

For more inspiring, nutritious meals, head to Jamie’s Family Food Hub.