In the world of fruit there are so many varieties to choose from –  each with their own distinct flavour, aroma, texture and nutritional qualities – that there’s really no excuse for eating the same old types, week-in, week-out.

Fruit can be a snack, a dessert, take the starring role in salad, flavour drinks, be used to make meats sing and so much more besides.

Different coloured fruits offer different groups of nutrients, which further highlights the importance of a balanced, varied diet. To make sure you’re getting all the essential vitamins and minerals that fruit can offer, you really do need to, as the saying goes, ‘eat the rainbow’!

Fruit is at its best when eaten in season – just when it’s at its most juicy, ripe and sweet. So whether it’s plums in the autumn, peaches in the summer or apples in the winter, mix up the fruit you eat each week to make sure you get a good balance, and more of the nutrients you need in your diet.


In terms of cooking, certain fruits are better suited to certain methods of cooking than others: pears are delicious when poached, for example; grilled peaches make a salad into a real star and apples are wonderful when stewed.

In the UK we should all be aiming to eat a minimum of five portions of fruit and veg a day. In Australia, though, it’s seven portions! It may sound a lot, but if you can get one portion in at each meal and a couple of portions as snacks, you’re heading towards hitting that target. All fruit counts towards your 5-a-day – whether fresh, tinned or frozen – just make sure it doesn’t make up all 5 portions – you need plenty of vegetables in there, too. A good balance to aim for is two fruit and three veg portions each day, as fruit typically contains more sugar, and even though it’s natural sugar, it’s still wise to keep an eye on how much you’re getting in your diet.

Jamie has a number of recipes that will help you to embrace and celebrate all kinds of fruit. Kick start the day with this Kiwi, ginger & banana smoothie that both kids and grown-ups will love. His recipe for Box grater fruit salad makes for a great (and so-simple) dessert or snack. It would also make a great start to the day – serve a little on top of porridge with yoghurt for a brilliant balanced breakfast.  

Or try this colourful and flavoursome Blackened chicken that’s quick to rustle up as a midweek meal.

Fruit is also delicious in drinks, and this recipe for a slushie makes the most of strawberries and their natural sweetness, without the need to add any extra sugar. So embrace fruit, and make it a regular feature of your mealtimes!

Here are some healthy ways to use fruit:

Enjoy this twist on classic French toast with limoncello for an indulgent breakfast or sweet treat


Giving an established recipe a bit of a tweak is a fun thing to do – switch your fillings to match the season


These are two of my favourite recipes, but feel free to have fun experimenting with different flavours


A great alternative to classic breakfast pancakes, these vegan versions are the ultimate way to kick off the weekend


My take on a Chinese take-away with sticky, spicy prawns and caramelised pineapple, this is better than a take-away any day!


With quinoa, roasted sweet potato & pomegranate seeds this salad is nutritious, delicious and super-satisfying.


Packed full of nuts, fruit and seeds this is a great recipe to make in a big batch. We don’t really eat bowlfuls of it, but instead use it to sprinkle on top of yoghurt or porridge to give it a bit of sweetness and crunch, so it’s always handy to have some in an airtight container, ready and waiting


I make this super-simple breakfast for the girls to eat on the way to school if we’re running out the door, or when we have an early start


These gluten-free cakes are so simple to knock up but rammed with flavours – the cardamom really makes them sing.


Colourful, exciting and full of flavour, this is an epic salad and super-quick to throw together


Topped with pears and sour cherries this is a delicious, healthy muesli you can make the night before.


This is one of the simplest salads ever, tastes amazing and looks like you’ve made a real effort!


Slow-cooked with squash, sticky prunes and chickpeas this tagine recipe is spicy, fragrant and sweet, the perfect beef tagine doesn’t need any special equipment, just time.


With nuts, cranberries and an amazing zingy dressing this is a brilliant way to use leftover turkey after Christmas – beats turkey sarnies any day of the week!

About the author

Laura Matthews

Laura is head of nutrition at Jamie Oliver. Her passion for food comes from having cooking lessons at a local college from the age of 10, and the nutrition side from a fascination for how the right foods can fuel the body.

Laura Matthews