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A Collection of Healthy Recipes Created by Jamie Oliver

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A Collection of Healthy Recipes Created by Jamie Oliver A Collection of Healthy Recipes Created by Jamie Oliver Granola is a great way of enjoying all different types of dried fruits, nuts, and seeds that you might not otherwise eat in your diet. Because of the variety of ingredients, it has a great texture and it’s so tasty, especially GRANOLA with the hit of cinnamon. Just a little in the morning is all you need with cold milk or a dollop of natural yogurt and some fresh fruit on the side. Jamie’s Top Tips • Because of the oils in the seeds and nuts, you’ll have to keep a close eye on the granola and stir it regularly to keep it from burning in spots. • Granola is expensive to buy but it’s really easy to make and much cheaper! You also get to play around with the combinations of nuts, seeds, and fruit so you can change up your granola from batch to batch to keep things interesting. • Granola doesn’t have to be just for breakfast, it’s great for snacking, or sprinkling over fruit salads. What I love to do is spear a bit of fruit on a fork, dip it in some yogurt and then dip it into some granola. The kids love it. • You can keep any leftover granola in an airtight container for about 2 weeks, but it’s so delicious I’ll be surprised if it lasts that long! Recipe © Jamie Oliver Photography© David Loftus GRANOLA Equipment list Makes about 20 1/4-cup servings • Sheet pan • Measuring spoons • Large spoon 2 cups quick-cooking oatmeal (not instant) • Measuring cups 1/2 cup mixed chopped or sliced nuts (hazelnuts, almonds, walnuts, brazil nuts) 1/4 cup mixed seeds (a mix of any or all: sunflower, poppy, pumpkin, sesame) 1/2 cup unsweetened shredded coconut 1 teaspoon ground cinnamon 1 1/2 cups dried fruit (raisins, cranberries, apricots) 5 tablespoons maple syrup or honey 2 tablespoons vegetable oil To prepare your granola 1. Preheat the oven to 350°F. 2. Put your dry granola ingredients, including the coconut and cinnamon but not the dried fruit, Adapted from on a sheet pan. Stir well and smooth out. Drizzle with the maple syrup and a little oil and stir Jamie’s Food Revolution again. 3. Place the pan in the preheated oven for 20 to 25 minutes. Every 5 minutes or so, take the granola out and stir it, then smooth it down with a wooden spoon and put it back into the oven. 4. While it’s toasting, roughly chop up any large dried fruit. 5. When the granola is nice and golden, remove it from the oven, mix in the dried fruit, and let it cool down. MORE INFORMATION Serving suggestions Sprinkle about 1/4 cup over natural yogurt or use as a topping for oatmeal. Tips from the dietitian • Make sure you stick to the portion size as this recipe isn’t that low in calories. Serve the granola on top of yogurt and fruit to make it a more satisfying snack or breakfast. • Granola contains healthy nuts and seeds which are good for your heart, but like everything, enjoy it in moderation. Food safety Store your granola in an airtight container to keep it fresh. Recipe © Jamie Oliver Photography© David Loftus La granola es una muy buena manera de gozar de una variedad de fruta seca, frutos secos y semillas que generalmente no se incluye en su dieta. La variedad de ingredientes le da una excelente textura y sabe muy rico, especialmente con un toque GRANOLA de canela. Sólo necesita un poco en la mañana con leche fría o una cucharada de yogur y un poco de fruta fresca. Los mejores consejos de Jamie • A causa del aceite en las semillas y frutos secos, tiene que cuidar bien la granola y revolverla a menudo para que no se queme en ciertas partes. • Es caro comprar granola, pero es bien fácil hacer y ¡mucho más barato! También puede experimentar con diferentes mezclas de frutos secos, semillas y fruta, entonces puede cambiar cada tanda de granola para que siga siendo algo interesante. • No tiene que reservar la granola sólo para el desayuno, es muy buena como merienda o espolvoreado sobre una ensalada de fruta. A mí me encanta pinchar un pedazo de fruta con un tenedor, pasarlo por un poco de yogur, y pasarlo por la granola. A los niños les encanta. • Puede guardar la granola que sobra en un contenedor hermético por unas 2 semanas, pero ¡sabe tan delicioso que me sorprendería si dura tanto tiempo! Receta © Jamie Oliver Foto © Matt Russell GRANOLA Lista de materiales Unas 20 porciones de 1/4-taza • Bandeja • Cucharas de medir • Cuchara grande 2 tazas de avena de cocción rápido (no instantánea) • Tazas de medir 1/2 taza de frutos secos picadas o rebanadas (avellanas, almendras, nueces, nueces de Brasil) 1/4 taza de una mezcla de semillas (una mezcla de algunas o todas: girasol, amapola, calabaza, ajonjolí) 1/2 taza de coco desmenuzado sin azúcar 1 cucharadita de canela molida 1 1/2 tazas de fruta seca (pasas, arándanos, chabacano (albaricoque) 5 cucharadas de jarabe de arce (maple syrup) o miel 2 cucharadas de aceite vegetal Para preparar la granola 1. Precaliente el horno hasta 350°F. 2. Coloque los ingredientes secos inclusive del coco y la canela, pero no de la fruta Adaptado de seca, en la bandeja. Revuélvalo bien y distribúyalo por la bandeja. Rocíelo con el Jamie’s Food Revolution jarabe de arce y un poco de aceite y revuélvalo de nuevo. 3. Ponga la bandeja en el horno precalentado por unos 20 a 25 minutos. Quite la granola cada 5 minutos, más o menos, y revuélvala, entonces distribúyala por la bandeja y regrésala al horno. 4. Mientras se tueste, pique en trozos la fruta seca grande. 5. Cuando la granola está bien dorada, quítala del horno, agregue la fruta seca y deje que se enfríe. INFORMACIÓN ADICIONAL Sugerencias de como servirlo Rocíe una 1/4 taza sobre el yogur natural o échelo sobre avena. Consejo de la dietética • Asegúrese de seguir el tamaño de la porción ya que esta receta no está muy baja en calorías. Sirva la granola sobre yogur y fruta para que sea una merienda o desayuno que llena. • La granola contiene frutos secos y semillas saludables, las cuales son buenas para su corazón, pero, como todo, disfrútalo en moderación. La seguridad alimenticia Guarde la granola en un contenedor hermético para que se quede fresca. Receta © Jamie Oliver Foto © Matt Russell Granola KWCameFüa)ayd_RbesIrmYy kñúgkarsb,ayrIkrayCamYynwgRbePTxus² RkaNUT,a Kña énEpøeQIs¶Üt¼eRkom/ RKab;Epø eQI/ nwgRKab;FBaØCatiepSg² EdlGñkmin)anjúMkñúg GaharRbcaMéf¶rbs;GñkeT,Iy. edaysarmaneRKOgpSMeRcInmux/ vamanrs;CatiGs©arü ehIyvaman»Carsq¶ajxøaMgNas;/ CaBiessCamYynwgsIunNam:un BN’elOgPøav. eday RKan;EtRtUvkarjúMbnþicenAeBlRBwk CamYynwgTwkedaHeKaRtCak; b¤k_CamYynwg (GRANOLA) yUehÁItFmµCatimYyduM¼kMb:ug ehIynwg EpøeQIRss;² dak;enAmçag. KnøwHkMBUl rbs; Jamie • edaysarxøaj;enAkñúgRKab;EpøeQI nwgRKab;FBaØCatiepSg²/ GñknwgRtUvemIleGayCab;eTAelI granola ehIykUvaeGay)ansBVeTogTat; edIm,IeCosvagkuM eGayexøackEnøgxøH. • Granola mantMéléfø kñúgkarTij b:uEnþvagayRsYlkñúgkareFVI ehIymantMélefakCagxøaMgNas;¡ Gñkpg Edr nw gRtUvelgCamYynwgkarpSMKñanUvRKab;EpøeQI nwgRKab;FBaØCatinana/ nwgEpøeQI edIm,IeGayGñkpøas; bþÚr nUv granola rbs;Gñk mþgmYydMu² edIm,IrkSanUvduMnimYy² eGaymancMNab;GarmµN_. • Granola minsMrab;EtGahareBlRBwkeT,Iy/ va CakarRbesIrbMputsMrab;GaharsMrn;/ b¤k_cak;eray BIelI saT,adEpøeQI. GVIEdlxJúMcUlcitþeFVIenaH KWedatEpøeQIbnþicenACab;nwgsm/ RClk;va enAkñúgyUehÁItxøH ehIybnÞab;mkRCl;kvaeTAkñúg granola xøH. ekµg²cUlcitþva. • GñkGacrkSaTuk granola EdlenAsl; kñúgRbGb;Edl bwTCitmineGayxül;cUl )anry³eBlRbEhl 2 GaTitü/ b:uEnþvarwtEtq¶aj;xøaMgNas; EdlxJúMnwgmankarPJak;ep¥Il RbsinebIvaGacrkSaTuk)anyUrdUecñaH¡ Recipe © Jamie Oliver Photography© David Loftus GRANOLA RKANUT,A bBa¢IsMPar³ • xÞHqa rabesµI cMGwn¼eFVIRbEhl 20 1¼4 1/4 EBgbMerI • søabRBa vas;Evg 2 EBg énemSAFBaØCatiGUtemol sMrab;cMGwnelOn ¬minPøam²¦ • søabRBa FM 1¼2 EBg énRKab;FBaØCati¼RKab;EpøeQIcMruH BuH b¤cMNwtrYmKña ¬RKab;RkhmRkem:A b¤RKab; haEhSl/ Gam:g/ sENþkdI/ RKab;eRbsIul¦ • EBg vas;Evg 1¼4 EBg énRKab;FBaØCati¼RKab;EpøeQIcMruH ¬cMruHénRKab;TaMgGs;enH b¤xøH³ páaQUkr½tñ/ pbpI/ el<A/ l¶¦ 1¼2 EBg éncMNwtdUg EdlminmanCatiEp¥m 1 søabRBakaehV énsIunNam:un dI 1 1¼2 EBgénEpøeQIs¶Üt ¬RtBaMg)ayCU/ eRknebIrIu/ EGbRBIxts_¦ 5 søabRBakaehV énTwkRCl;Ep¥mempl b¤TwkXMúµ 2 søabRBakaehV énxøaj;bEnø karerobcMcMGwn granola rbs;Gñk Preheat the oven to 350°F. EksMrYlBI bdivtþn_mðÚbGahar Jamie’s Food Revolution Put your dry granola ingredients, including the coconut and cinnamon but not the dried fruit, on a sheet pan. Stir well and smooth out. Drizzle with the maple syrup and a little oil and stir again. Place the pan in the preheated oven for 20 to 25 minutes. Every 5 minutes or so, take the granola out and stir it, then smooth it down with a wooden spoon and put it back into the oven. While it’s toasting, roughly chop up any large dried fruit. When the granola is nice and golden, remove it from the oven, mix in the dried fruit, and let it cool down. Bt’manbEnßm³ sMNUmBr kñúgkarbMerI³ cak;eray 1¼4 énEBg BIelIyUehÁItFmµCati b¤eRbIR)as;va sMrab;dak;BIelIGUtemol. KnøwHBIGñkCMnajrbbGahar³ • eFVIeGayR)akdfa GñkGnuvtþeTAtamTMh‘MbrimaNGahar edaysarviFI¼rUbmnþenH minEmnmankaT,ÚrITabxøaMg eBkenaHeT. bMerI granola dak;BIelIyUehÁIt ehIynwgEpøeQI edIm,IeFVIeGayeyIgrwtEteBjcitþ cMeBaH GaharsMrn; b¤GahareBlRBwk. • Granola manRKab;FBaØCati nwgRKab;BUCTaMgT,aynana EdlmansuxPaBl¥ EdlCakarl¥dl;ebHdUg rbs;Gñk/ b:uEnþ dUcCarbs;d_éT²eTotEdr/ sUmsb,ayCamYyva enAkñúgkMrwtsmrmü. suvtßiPaBmðÚbGahar³ rkSaTuk nUv granol rbs;Gñk kñúgRbGb;EdlbwTCit mineGayxül;cUl edIm,IeGayvaenARss;¼fµI². Recipe © Jamie Oliver Photography© David Loftus SUPERB This fantastic soup is best made with varieties of squash that have dense, orange flesh, such as butternut or onion squash. It’s important to use good chicken broth and season the soup well to SQUASH SOUP bring out the nutty, sweet flavor of the squash Jamie’s Top Tips • If you don’t have a blender or hand blender, mash the soup with a potato masher, it won’t be perfectly smooth but it’ll still taste delicious! • Hard squashes like butternut are tough to cut.
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