Jamie Oliver - One: Simple One-Pan Wonders [American Measurements]

For busy people, without doubt your freezer, if stocked correctly, is your closest ally. Whether its preserving individual ingredients, keeping portions of batched recipes for future meals, or helping you waste less, food is brilliantly suspended, ready for when you need it. And there are a few basic rules when it comes to really utilizing it well. If youre batch cooking, remember to let food cool thoroughly before freezing break it down into portions so it cools quicker, and get it into the freezer within 2 hours. Make sure everything is well wrapped, and labelled for future reference. Thaw in the fridge before use, and use within 48 hours. If youve frozen cooked food, dont freeze it again after reheating it.

When juggling space in the fridge, remember that raw meat and fish should be well wrapped and placed on the bottom shelf to avoid cross-contamination. Any food that is ready to eat, whether its cooked or it doesnt need to be cooked, should be stored on a higher shelf.

All recipes are tested in fan-assisted ovens find conversions for conventional ovens, F and gas online.

As is often the case in cooking, using quality ingredients really does make a difference to the success of the recipes. Theres not loads of stuff to buy for each recipe, so Im hoping that will give you the excuse to trade up where you can, buying the best veggies, fish or meat you can find. Also, remember that shopping in season always allows your food to be more nutritious, more delicious and more affordable. When it comes to veg and fruit, remember to give everything a nice wash before you start, especially if youre using stuff raw.

I use a lot of condiments in this book, like mango chutney, curry pastes, teriyaki sauce, miso and pesto. These are items you can find in all supermarkets, and of an extraordinary quality. They guarantee flavour and save hours of time in preparation. Over the years, the press have taken the piss out of me for using these so-called cheat ingredients, but I think cheat ingredients are great! They help keep food exciting.

Herbs are a gift to any cook. Why not grow them yourself in the garden or in a pot on your windowsill? Herbs allow you to add single-minded flavour to a dish, without the need to over-season, which is good for everyone. Theyre also packed with all sorts of incredible qualities on the nutritional front we like that.

Ive used packets of mixed veg in this book. Theyre great because you get a variety in one happy parcel, meaning more flavour and hopefully less food waste. Note that some of the stir-fry packs contain beansprouts, which cant be eaten raw and need to be piping hot before you serve them.

When youre investing in meat, it makes complete sense to me to enjoy the benefits of better-quality organic, free-range or higher-welfare meat. Animals should be raised well, free to roam, display natural behaviours, and live a healthy life. A few of the cuts in this book require you to go to a butcher, and I cannot recommend this enough they can be so helpful, they can order stuff in especially for you, and can ensure you have the exact weights you need. When it comes to eggs and anything containing egg, such as noodles and pasta, always choose free-range or organic.

Fish is an incredibly delicious source of protein, but literally the minute its caught it starts to deteriorate in freshness, so you want to buy it as close to the day of your meal as you can. Make sure you choose responsibly sourced fish wherever possible look for the MSC logo, or take advice from your fishmonger. Try to mix up your choices, choosing seasonal, sustainable options as theyre available. If you can only find farmed fish, look for the RSPCA Assured or ASC logo to ensure your fish is responsibly sourced.

With staple dairy products, like milk, yoghurt and butter, please trade up to organic. Unlike meat, it is only slightly more expensive and I couldnt recommend it enough were talking about pennies to upgrade. Every time you buy organic, you vote for a better food system that supports the highest standards of animal welfare, where both cows and land are well looked after.

Our job is to make sure that Jamie can be super-creative, while also ensuring that all his recipes meet the guidelines we set. Every book has a different brief, and ONE is about arming you with inspiration for every day of the week. 70% of the recipes fit into our everyday food guidelines some are complete meals, but therell be others that youll need to balance out. ONE also includes an additional bonus chapter of sweet treats for you to enjoy when youre pushing the boat out! For absolute clarity and so that you can make informed choices, weve presented easy-to-read nutrition info for each dish on the recipe page itself.

Food is fun, joyful and creative it gives us energy and plays a crucial role in keeping our bodies healthy. Remember, a nutritious, balanced diet and regular exercise are the keys to a healthier lifestyle. We dont label foods as good or bad theres a place for everything but encourage an understanding of the difference between nutritious foods for everyday consumption and those to be enjoyed occasionally. For more info about our guidelines and how we analyse recipes, please visit jamieoliver.com/nutrition.

Rozzie Batchelar Senior Nutritionist, RNutr (food)

Balance is key when it comes to eating well. Balance your plate right and keep your portion control in check, and you can be confident that youre giving yourself a great start on the path to good health. Its important to consume a variety of foods to ensure we get the nutrients our bodies need to stay healthy. You dont have to be spot-on every day just try to get your balance right across the week. If you eat meat and fish, as a general guide for main meals you want at least two portions of fish a week, one of which should be oily. Split the rest of the weeks main meals between brilliant plant-based meals, some poultry and a little red meat. An all-vegetarian diet can be perfectly healthy, too.

The UK governments Eatwell Guide shows us what a healthy balance of food looks like. The figures below indicate the proportion of each food group thats recommended across the day.

THE FIVE FOOD GROUPS (UK)	PROPORTION
Vegetables and fruit	40%
Starchy carbohydrates (bread, rice, potatoes, pasta)	38%
Protein (lean meat, fish, eggs, beans, other non-dairy sources)	12%
Dairy foods, milk & dairy alternatives	8%
Unsaturated fats (such as oils)	1%
AND DONT FORGET TO DRINK PLENTY OF WATER, TOO

Try to only consume foods and drinks high in fat, salt or sugar occasionally.

To live a good, healthy life, vegetables and fruit should sit right at the heart of your diet. Veg and fruit come in all kinds of colours, shapes, sizes, flavours and textures, and contain different vitamins and minerals, which each play a part in keeping our bodies healthy and optimal, so variety is key. Eat the rainbow, mixing up your choices as much as you can and embracing the seasons so youre getting produce at its best and its most nutritious. As an absolute minimum, aim for at least 5 portions of fresh, frozen or tinned veg and fruit every day of the week, enjoying more wherever possible. 80g (or a large handful) counts as one portion. You can also count one 30g portion of dried fruit, one 80g portion of beans or pulses, and 150ml of unsweetened veg or fruit juice per day.