Nothing beats feeling good, and that’s often tied to what we eat. Following a balanced, healthy diet, eating a variety of foods – including proteins, fruits, vegetables, wholegrains, dairy and alternatives – is the best way to ensure your body is getting all of the nutrients it needs to stay on top form.
There are so many nutritious foods available, although some are particularly nutrient-rich, making them a brilliant addition to any healthy diet. We're going to dive into a few of these super foods, and inspire you to enjoy them across your week.
Blueberries
Popping some blueberries into your meals isn't just a treat for your taste buds, they may offer several health benefits, too. Blueberries are high in manganese, which we need for protecting our cells from damage, and for maintaining healthy bones and connective tissue, plus they’re high in fibre. Research also suggests these little gems are packed with anthocyanins, which have been linked to heart health, blood glucose control and brain function.
RECIPES: Blueberries are always a big hit in Jamie’s One-cup pancakes, or why not try them in this Pan-seared venison with blueberries, shallots & red wine.
Kiwi fruit
These fuzzy fruits are packed with goodness. They contain essential vitamins and minerals, as well as other bioactive compounds that are beneficial for health. Think of them as tiny champions of vitamin C – a fantastic antioxidant that we need for our immune systems to function properly, and to protect our cells from damage. Kiwis are also a source of potassium, which we need for maintaining our blood pressure and for muscle function. And let's not forget the dietary fibre, which is brilliant for keeping our guts happy.
RECIPE: This Kiwi fruit, ginger & banana smoothie is a great way to start the day.
Fermented foods
Fermented foods have been having a moment for a while, and for good reason. Live yoghurt, kefir, kimchi and fermented vegetables (like sauerkraut) all contain live bacteria that could be beneficial for our gut health. Natural yoghurt is also high in calcium, which we need for making digestive enzymes. Plant-based foods, such as fruits, vegetables, beans and pulses and wholegrains, contain prebiotic fibres that feed the beneficial bacteria in our gut, so eating a variety of them will help them to grow and flourish, and keep us healthy.
RECIPES: Why not try making your own kimchi? It works with so many dishes, from pepping up your eggs in the morning to pancakes – and check out this veg-packed kimchi rice.
Eggs
How do you like your eggs in the morning? We like ours every which way – and any time of day – because they’re a great source of protein, plus many other essential vitamins and minerals, including vitamin D. Our bodies need vitamin D to absorb calcium, which in turn keeps our bones healthy.
RECIPES: Whether you want a classic (like scrambled egg), something a bit tasty (Tikka-spiced fried eggs), or a quick lunch (try our Quick grains kedgeree with fried eggs), eggs are just so versatile.
Cottage cheese
Cottage cheese has the benefit of being much lower in fat than other cheeses, as well as having the highest protein content, so it’s especially useful for vegetarians. It also still provides a source of several different essential vitamins and minerals, including calcium and phosphorus, for healthy bones and teeth, and vitamin B12, for metabolic function and preventing tiredness and fatigue.
RECIPES: The next time your barbecue is fired up, try this recipe for Smoked beets with grilled steak & a cottage cheese dressing. Make a batch of these Gluten-free cottage cheese muffins for quick lunches in the week, or to pack up for a picnic.
Fish
Fish has so many nutritional benefits, boosting your heart and cognitive health in particular, it’s a no-brainer to enjoy it on a regular basis. It’s a fantastic source of protein, typically low in fat, and consuming a variety of types will provide many different vitamins and minerals, each offering wide-ranging benefits to the body. Oily fish is such a good source of omega-3 and fatty acids, which help keep our heart and brain healthy, it’s recommended we eat it twice a week – mix it up with sardines, mackerel and salmon.
RECIPES: For something nice and easy, try this Quick Kerala fish curry, while Jamie’s Freezer-raid fish pie is a family favourite. Or give your brain a boost with Jamie’s Sardine spaghetti.
Sweet potato
The humble sweet potato is a proper powerhouse of nutritional goodness. The most prominent nutrient in sweet potatoes is vitamin C: one large sweet potato contains more than 70% of our daily reference intake, more than double that of white potatoes! And, unlike regular potatoes, these vegetables do count towards your 7-a-day because they are lower in starch than other carbohydrates.
RECIPES: Need to get on the sweet potato bandwagon? You have to make our Air-fryer sweet potato fries, they’re a real crowdpleaser! Jamie’s Sweet potato chilli is a batch-cook beauty, while this Sweet potato quesadilla is simply stunning.
Greens & herbs
Vitamin K is found in extremely high amounts in spinach, kale and watercress… So eat your greens! Our bodies need vitamin K to help keep our bones healthy, to help our blood clot, and enable effective wound healing when we injure ourselves. Greens and herbs also contain lots of other essential vitamins and minerals, including calcium for building and maintaining bones and teeth, as well as vitamin C, folic acid and iron.
RECIPES: Summer pea & watercress soup is so refreshing on hot days, and these Salt & cinnamon kale crisps are such a tasty snack. For an easy way to enjoy spinach, these Super spinach pancakes will go down a storm.
Tofu
Tofu is a brilliant protein source, whether you’re a meat-eater or not. It’s a versatile base, as it can suck up flavour and take on different textures like nothing else. Tofu also provides a selection of micronutrients such as copper, manganese, thiamine (vitamin B1) and pyridoxine (vitamin B6).
RECIPES: We’ve come up with seven (yes, 7!) ways to make this Air-fryer tofu, so simply choose your favourite flavour to enjoy this beautiful ingredient. This Hot & sour soup is packed with flavour, while these Vegan chocolate pots will be your new dessert favourite!
Nuts
One of the few plant-based sources of protein, nuts are a really useful thing to include in a vegan and vegetarian diet. When it comes to nuts, just like fruit and veg, it’s best to mix up the varieties you eat to get a wide range of vitamins and minerals, and maximum nutritional benefits.
RECIPES: The pistachios in this Veggie pilaf with toasted nuts & feta are a delicious way to add crunch, while this Almond, banana & passion fruit smoothie is a quick, tasty option for breakfast. And you have to try this Gnarly peanut chicken recipe.
Beans
Now for one of Jamie’s favourite ingredients – beans! They provide myriad health benefits, with each variety offering specific nutritional benefits. They offer an array of vitamins, minerals and are a great source of fibre and protein, which is ideal for vegetarians, vegans and anyone looking to eat less meat.
RECIPES: Switch up traditional beans-on-toast for these Lemony pesto beans, or, for something more substantial, make Jamie’s Cannellini bean & pasta soup. Prosciutto baked fish & garlicky beans not only teams two super foods – fish and beans – it’s an air-fryer favourite, too.
Fruit
We all know that fruit and veg are powerhouses when it comes to nutrients, and that we should be aiming for 7-a-day, so they need to be right at the heart of your diet. The wide bounty of incredible vitamins and minerals we get from the wide array of veg and fruit out there is honestly astounding.
RECIPES: Fresh is always a winner, but frozen is also a brilliant option – our Frozen fruit smoothies ensure you can up your fruit intake whenever you want. And don’t forget tinned fruit – try our Fabulous tinned fruit granitas. This Tropical fruit plate is a big hit with the kids, too, thanks to a sweet minty topping that takes it to the next level.
Wholegrain
Carbs don’t have the best rep in the foodie world, but that’s where wholegrains come in. Wholegrain and wholemeal varieties of carbs all contain higher levels of certain minerals, iron, phosphorus and a variety of vitamins than their refined counterparts. Integrating wholegrains into your diet is super simple: all carbohydrates have a whole version, so it couldn’t be easier to swap them in!
RECIPES: Our Superfood salad is a delicious way to get your whole foods in. Or start the day with a Bircher muesli.
Turmeric & ginger
Both these spices are powerful healers and packed to the brim with micronutrients. Ginger is a good source of manganese, which helps contribute to the normal formation of connective tissue in the body. Fresh ginger is a great source of potassium, which helps the nervous system function normally, and contributes to the maintenance of normal blood pressure. Turmeric is super-high in iron, which we all need to make red blood cells and transport oxygen around the body.
RECIPES: This Chicken yellow curry is a double whammy of both spices! Or try this Seared turmeric chicken, which also includes wholegrains, while this Chilli & ginger whole sea bass is a powerhouse of flavour.
