Jamie's super Meals
Published 13/09/2015 | 02:30
Jamie Oliver's recipes from his new book are as inspiring as they are nourishing
Grilled corn & quinoa sald with mango, tomatoes, herbs, avocado and feta
Giving us two of our 5-a-day, this colourful salad also uses quinoa - it's a brilliant, tasty grain packed with both protein and fibre, and is also gluten-free.
250g regular, black or red quinoa
1 small ripe mango
1 ripe avocado
300g ripe mixed-colour tomatoes
Extra virgin olive oil
Sea salt and black pepper
2 corn on the cob
2 cloves of garlic
4 rashers of higher-welfare smoked streaky bacon
1 fresh red chilli
20g feta cheese
½ a bunch of fresh coriander or mint (15g)
Cook the quinoa according to the packet instructions, then drain. Peel and destone the mango and avocado, then roughly chop or slice the flesh, along with the tomatoes. In a large bowl, toss them with the lime zest and juice, 2 tablespoons of extra virgin olive oil and a pinch of sea salt and black pepper. Leave to macerate while you grill the corn cobs on a hot griddle pan until nicely charred, then carefully slice off the kernels. Peel the garlic and finely slice with the bacon and chilli (deseed if you like). Put it all into a small frying pan on a medium heat with 1 teaspoon of olive oil. Stir and cook until lightly golden, tossing regularly. Tip into the bowl of macerated veg, add the quinoa and corn and toss it all together, then taste and season to perfection. Divide between your plates, crumble over the feta, pick over the herb leaves and serve.
Sizzling Moroccan prawns, fluffy couscous and rainbow salsa
Adding a pop of sweetness to this dish, pomegranates are a great source of vitamin B6, keeping our nervous system healthy so our cells can send signals to each other.
2 sprigs of fresh rosemary
2 cloves of garlic
1 level teaspoon smoked paprika
1 good pinch of saffron
6 large raw shell-on king prawns, from sustainable sources
400g colourful mixed seasonal veg, such as peas, asparagus, fennel, courgettes, celery, spring onions, red or yellow peppers
1 fresh red chilli
½ a bunch of fresh mint (15g)
2 tablespoons natural yoghurt
Strip the rosemary leaves into a pestle and mortar, then peel and add the garlic and pound into a paste with a pinch of sea salt. Muddle in 1 tablespoon of oil, the paprika, saffron and a swig of boiling water to make a marinade. Use little scissors to cut down the back of each prawn shell and remove the vein. Cut 1 orange into wedges, toss with the prawns and the marinade and leave aside for 10 minutes.
Put the couscous into a bowl and just cover with boiling water, then pop a plate on top and leave to fluff up. Take a bit of pride in finely chopping all your colourful seasonal veg and chilli, and put them into a nice serving bowl. Pick a few pretty mint leaves and put to one side, then pick and finely chop the rest and add to the bowl with the juice of the lemon and the remaining orange. Add the couscous, toss together and season to perfection.
Put a large non-stick frying pan on a high heat. Add the prawns, marinade and orange wedges and cook for 4 to 5 minutes, or until the prawns are gnarly and crisp, then arrange on top of the couscous. Dollop with yoghurt, then halve the pomegranate and, holding it cut side down in your fingers, bash the back so the sweet jewels tumble over everything. Sprinkle with the reserved mint leaves and serve.
My tasty energy balls: Date, cocoa & pumpkin seed
Medjool dates have the double benefit of being high in both fibre and chloride, a nutrient that helps our digestion, and we get a hit of copper from the pumpkin seeds.
Makes 12 portions
70g pumpkin seeds
20g puffed brown rice or puffed quinoa
50g whole almonds
80g Medjool dates
1cm piece of fresh turmeric or ½ teaspoon ground turmeric
½ teaspoon ground cinnamon
1 heaped teaspoon quality cocoa powder
1 teaspoon vanilla extract
½ tablespoon manuka honey
Me and my nutrition team have worked hard to create these super-nutritious balanced flavour-packed balls that give us the perfect snack boost to get us through the day - enjoy two balls per snack.
Blitz 40g of the pumpkin seeds into a fine dust in a food processor, then decant on to a plate. Place the remaining pumpkin seeds and the puffed rice or quinoa in the processor with the almonds and dates (destone first), then blitz until finely chopped. Peel and finely grate in the turmeric, if using fresh, or add the ground turmeric, along with the cinnamon, cocoa powder and a pinch of sea salt. Blitz again until finely ground, then add the vanilla, honey and half the orange juice. Blitz for another 1 to 2 minutes, stopping to scrape down the sides a couple of times, and adding an extra squeeze of orange juice to bind, only if needed - it takes a while for the mixture to come together, so be patient and let the processor work its magic.
With wet hands, divide into 24 and roll into balls, dropping them into the pumpkin seed dust as you go. Shake to coat, storing them in the excess dust until needed. They'll keep happily for up to 2 weeks in an airtight container.