Hi guys,
Jamie Oliver here. I'm here in my test kitchen and I'm gonna give you 5 quick and easy healthier tips.
Many of us every week go shopping and we buy this
beautiful, white, crunchy, spongy bread,
but in the last ten years the brown bread has got better and better and more delicious
and the swap out from white bread to brown is actually really profound.
Okay why?
We're about 12 grams deficit in the amount of fibre we have per day,
but just by swapping out to brown you can promote way more fibre.
Your average kind of two slices of white bread is about, sort of two grams of fibre.
You know for brown bread some go up to seven grams,
so it's a massive benefit for a little swap out.
We're talking pasta baby, the brown pasta is way more nutritional.
This has got about three times the amount of fibre than that and that's a massive,
massive health benefit and it feels kind of more fulfilling.
This will fill you up for longer.
So, what I do is I mix it up.
I actually buy both right, and then
depending on the sauce I'm doing if it's a lighter sauce, more of a carbonara,
you know more of a kind of creamy or olive oil-based sauce,
I tend to go for the white pasta just coz it's light and silky, but then on the brown pastas...
you know this does actually have more flavour. It's more robust and
it's fantastic with tomatoey pastas, ragouts, meat sauces - you know really really good.
So, I'm not saying swap it out full stop I'm saying use your common sense, mix it up.
A great swap out, but I would say get a bit of both and then
when you're cooking your dishes follow your instincts.
This one's a big one, it's rice
and I'm gonna be honest...
I have both in my house.
I'm not saying swap that for that I'm saying get both.
Brown rice is gonna be more nutritious than white.
Why?
There's way more micronutrients in here, iron, zinc, copper,
we've got a little bit more fibre, it's got more flavour
and I think for some dishes this is a really appropriate swap out that's more nutritious for you.
So, for things like, you know, lovely stews, ragouts, little tagines, for salads... fantastic.
For the white rice there's certain things that are just, you know, I would have that with.
A beef stroganoff for instance or a lovely curry.
You know that lovely, fluffy kind of nutty, neutral rice I believe is beneficial.
So, I think you need both, but when you can that is a brilliant and
more nutritious swap out that's going to look after you.
Let's just talk about mayonnaise.
Oh yeah baby we love it. Dip the chip in there,
making your coleslaws, dressings.
A hundred grams of this stuff is 700 calories.
It ain't no joke and if you have this regularly it is gonna,
it is gonna absolutely make a difference to your health.
But you could swap this out for incredible organic yogurt right or sour cream.
A 100 grams is 80 calories.
So, 700 calories, 80 calories.
So, let's just talk about organic dairy.
You've got the calcium, you've got the B vitamins in there, you've got beautiful, beautiful flavour.
Organic dairy is delicious.
Sour cream, yoghurt, amazing.
You hit that up with mustards and a little bit of extra virgin olive oil,
chilli sauces or you can make amazing dressings, amazing dips and amazing
things to do little slaws with right.
So, you're getting better flavour, better nutrition and way less calories right.
That my friends is a brilliant swap out.
We got some butter. Absolutely delicious. We love butter.
You can swap it out for extra virgin olive oil.
Now extra virgin olive oil is absolutely famed for being a heart healthy oil
and if you let me just pour it onto the plate here... look at the colour.
What's interesting about this is you get
a nice mix of different fat, less saturated fats than the butter.
It's delicious and also a little trick if you
put it in a little dish. Pop this in the
fridge, it solidifies and you can butter it like butter.
But, also if you get into
the plate here, that colour, that greenness comes from the polyphenols.
They're kind of like antioxidants and we don't fully know how brilliant they are,
but we think they can help us kind of kill free radicals in our body.
So, it's heart-healthy,
it's delicious, it's a brilliant, brilliant swap out.
What are you waiting for?