Jamie's Super Food (2015) s01e01 Episode Script
Squash Daal with Fried Egg, and Griddled Steak
Super food for me is a new way of thinking.
It's not about goji berries and green drinks, it's about cooking smart, with simple foods that are nutritious and delicious.
I think it can be really confusing these days.
There's such a lot of kinda noise about what is and what isn't healthy.
'So in this show I'm going to some of the healthiest places in the world,' 'where people live the longest, to find out what they eat' So good.
'.
.
and how they live.
' It's like a pantry of heaven.
'From the jungles of Costa Rica' It's like a gobstopper in your mouth.
'.
.
to the islands of Greece' This is what life's all about -- the old, the very young, all having a party, great food.
'.
.
and Japanese city life.
' Oh, oh, oh, oh! It's really, really good.
'They are all using humble ingredients 'to make some of the simplest and tastiest dishes I've eaten.
' That's so incredible.
'Inspired by what I've learned, I'm going to show you the tricks 'and tips to build my version of super food into your life.
' I really love eating this kind of food.
Full of life.
Gorgeous.
'Breakfast, lunch and dinner.
' I don't want you to eat healthy food because you have to, I want you to eat healthy food because it's delicious.
Super food for me is a new way of thinking.
There is no-one food that has everything, but when you start putting them together, you can create something that's spectacular, delicious, and really, really healthy.
So, what does a beautiful day of healthy food look like? There's five places in the world where experts reckon they've nailed it.
In today's show I'm visiting two of them.
Costa Rica provides the inspiration for lunch, and I've got a great trick for the ultimate protein pack.
That is a way to cook eggs.
Come on! You know that's good! And inspiration for dinner comes from Greece.
An incredible steak dish that shows you just how indulgent and delicious healthy food can be.
That's good.
It's really good.
An incredible super food day, high in nutrients and all for under 1,600 calories.
So, plenty of room for healthy snacks and treats too.
To kick off proceedings, my own delicious and very nutritious breakfast.
Without question, breakfast is the most important meal of the day.
And there's so much evidence that shows you that if you have a good breakfast it sets you up for the day, and actually, it sets you up for a long, healthy and productive life.
I've given a classic breakfast favourite my super food twist.
Sumptuous berry-filled eggy bread pockets, a completely balanced protein-packed meal, that also gives you two of your five portions of fruit and vegetables you need every day.
The thing is about this dish is it can skew unhealthy or really healthy, so let's go this way and let me show you how.
Cut a couple of chunky one inch wedges of whole-wheat bread and then, with a pointed knife, make a pocket in the middle of each slice.
What I want to do is create a lovely little space there, where our fruit is going to sit.
Carefully pack as many berries as you can into the bread pocket.
Now, why are we doing this? One, it looks wicked when you cut it in half, but two, it's going to kind of soften and steam inside that bread and also just start to bust and bleed, you know, when you start cooking fruit, you've got that kind of jammy vibe going on.
Look at that.
Bulging purse of fruit in a nice bit of bread.
Happy days.
OK, now, over here we're going to do the eggy part.
Now, I said this recipe could go either way, healthy or unhealthy.
One of the ways it would go unhealthy is by cooking it in a load of butter, sat fats go through the roof.
Still delicious and wonderful, I'm not debating that, and also putting a load of sugar in the mix.
I don't want to do that either, so let's work with nature.
I'm going to use banana, a wonderful flavour and then envisage that getting turned into our sort of eggy part, so we're sweetening the eggs, not with sugar but with banana.
But also it's riddled with potassium which is great for heart health, it's great for nervous system.
So you can kind of work with nature to gain flavour, to be sweet, but also be good for you.
Add a pinch of nutmeg and cinnamon and just whizz it up for about 20 seconds.
Nice.
Pour that gorgeous spiced banana eggy mixture into a bowl.
Just dunk your lovely bit of bread in here, turn it over, and just press down.
And as you press down all those kinds of bits of the bread will suck up that eggyness, that's what we want, we want eggy bread.
Add a little splash of oil to a nonstick pan on a medium low heat.
Then cook the eggy bread for couple of minutes on each side.
Nice.
OK, I think it's time to plate up.
Let's cut into the soul of our fruity stuffed eggy bread.
Look at that, with the blackberries.
Yeah! That's what you get.
To finish off this 344 calorie per person super food breakfast, a lovely dollop of natural yoghurt.
Sprinkled with some crushed pistachios, and a little drizzle of honey.
It is lovely.
The fruit just gets cooked enough so it's kind of jammy, but the banana in those eggs is a really good little tweak.
There you go.
My little fruit pocket eggy breads -- super food style.
For all the recipes go to In this series I'm travelling thousands of miles to uncover the secrets of some of the world's healthiest diets, so that we can all cook smarter and eat better.
'First stop is Costa Rica, a lush, tropical country in Central America.
'My destination is the Nicoya Peninsular, 'famous for beautiful beaches and incredible landscapes, 'but it also happens to be home to one of the longest living populations in the world.
'Reaching 100 ain't such a big deal in these parts.
'Experts agree their low calorie, low fat, 'mainly vegetarian diet plays a major role.
'So what are they eating?' - Leonora! - Hola! Hi, darling.
You OK? 'I've been invited for a meal with the Guevara family, 'five generations, ranging from one to 106.
We're cooking gallo pinto, the Costa Rican national dish that also happens to be protein packed.
Leonora, is this a special occasion breakfast? Or is this very normal? TRANSLATION FROM SPANISH: You've got rice, you've got beans, you've got loads of veg in there as well.
Low-salt, we've got these beautiful tortillas and we've got eggs.
So sweat onions off in some oil.
This is going to be new style scrambled eggs here, guys.
And she's kind of just breaking them up into curd.
Ripples.
Rippled eggs, basically.
'The Guevera family, like everyone in this rural area, 'have their own hens, and their fresh eggs are a staple food.
' My pleasure.
OK.
She is getting value out of me today.
She wants me to chop up the coriander now.
So, how many family are you cooking for today? Really? Jesus, it's a party! 'And now I've got to serve this to the head of the family, Jose.
' I know it's funny but I'm actually quite shy at the moment because I've never met a 106-year-old.
I think it's an incredible thing, it's like a century.
A century old.
I love it.
'It was once thought that eating eggs regularly 'was bad for us because of the cholesterol, 'but it's now known that it isn't the case for most of us.
' How often do you have eggs in your family? - Every day.
- Wow.
It's delicious.
So, you are 106-years-old, but what I would love to know is, how old do you feel? If he sits down to this every day, he must be such a happy boy, you know, delicious food.
I love it.
Eggs, I definitely think we should love more.
It's literally a nutritionist's dream.
In that shell is an amazing cocktail of goodness and nutrients and minerals and an amazing source of protein.
And in the super food day, eggs are definitely one of my hero ingredients.
For breakfast we've had berry pocket bread and now for lunch it's a stonkingly tasty and nutritious red lentil and squash daal, served with spicy fried egg, cooked using a great trick.
You can't tell me this isn't going to be good for you, squash, onions, garlic, chillies, curry leaves, all these spices, red split lentils.
But most importantly, it's going to taste awesome.
I'm going to start by making a tempeh, a cooked spice mix.
I need a pan on a medium heat with some olive oil, then in go three teaspoons of mustard seed and one teaspoon of cumin seeds.
Then we're going to go in with some curry leaves.
Now, this is definitely one of my new best friends.
These will transform your curries.
To this I'm going to add two fresh red chillies and eight cloves of garlic, finely sliced.
When you make things like daal, you want to do some for advance, put in the freezer in a little sandwich bag and it's great with grilled chicken, roasted fish, so it's a really good thing to learn to make.
Add the garlic to the pan and leave to crispen up.
Over here, a big, beautiful flavour that's going into this daal, butternut squash.
Carefully chop up the squash into bite-size chunks.
But don't bother peeling the squash because the skin is really thin, it's really sweet and it's really, really delicious.
Just before I continue to the next stage, I'm just going to remove a little bit of this to a pan, cold pan, just put it to the side, forget about it.
But that's going to be part of the special fried egg later.
Add your butternut squash to the pan, roughly chop two onions, along with a thumb sized piece of ginger.
Every time you add an ingredient the room changes smell.
It's brilliant.
Take half a bunch of coriander, roughly chop and add to the pan.
And then we're going to add our beautiful red split lentils.
OK, these are absolutely brilliant, a fantastic source of protein, but they're just a wonderful carrier of flavours.
Look at those colours, I mean, come on.
Turn the heat up and add a litre and a half of water.
Simmer for 35 minutes.
You are not going to believe the transformation, because it looks like that.
Remember, this beautiful daal is just an incredible base for bigging up special fried eggs.
It's all about eggs, baby! So remember we nicked some of that tempeh.
On a medium heat and let me show you a way of cooking a fried egg using a thimble of oil.
Just crack the egg in, and can you just see how they sort of surround all those beautiful spices.
Then I'm going to put a lid on top.
I'm using this pan but any old lid.
What's going to happen is that's going to kind of coddle the egg.
It'll just start steaming on the top and be fried at the bottom.
It's going to be an egg like you've never had before.
To finish this dish I need to make a fragrant but light salad dressing.
You need half a bunch of coriander.
Add three tablespoons of quality natural yoghurt.
The juice of half a lime, salt and pepper to taste and whiz it up.
OK.
So, let's plate it up.
Three nice, big tablespoons of that daal.
Look at that, beautiful colour.
Let's just take this off and serve this up.
What I love about this, hardly any oil used in cooking it.
That is brilliant.
That is a way to cook eggs, come on! You know that's good! On the side I'm sticking a simple iron-rich spinach salad combined with that yummy dressing.
That is a lovely little lunch.
Papadums, daal, special fried egg, we've got the lovely salad in there.
That's rattling in at 239 calories.
So that's half a sandwich, pretty much.
Mmm, it's absolutely off-the-chart good.
That is a spectacular super food lunch.
'Coming up: I'm heading to Greece to find out 'what they're eating to keep them dancing all night.
' Without doubt, this is what life's all about.
Great food, good friends, I think they're getting a lot right out here.
'And inspired by my trip, I cook dinner -- a stunning fillet steak -- 'charred and juicy -- that's as healthy as it is delicious.
' That's an absolute crowd-pleaser.
Really, really beautiful.
I've been to some of the healthiest parts of the Earth, where people live the longest, happiest lives and they've inspired me, and I want to share that with you.
I'm cooking a day's worth of delicious, perfectly balanced meals.
So far in our Super Food day, we've had scrumptious berry pocket eggy bread for breakfast, and a spicy fried egg and squash dhal for lunch.
Next on my journey to find out how we can all get more superfood into our lives, I'm heading to Greece.
Icaria looks like any number of sun-drenched Greek holiday destinations, with its beautiful beaches and rocky headlands, except for one vital difference -- in this tiny health hot spot, people are proven to live much longer lives, up to about ten years more than anywhere else in Europe and America.
What did the islanders know that we don't? Clearly, their longevity is down to more than just one thing, but experts agree that diet plays a large part.
- GOAT BLEATS - One answer could be this fella -- there are four goats to every person on the island.
- Welcome to Agios Dimitrios.
- I'm looking forward to it, mate.
'I'm here to meet 84-year-old Nicos, 'a local goat farmer, 'and his grandson Sakis to find out more.
' So, how important is the goat and the goat's milk for the Icarians? Is it a really important part of their diet? Dairy products like goat's milk and cheese are packed full of essential nutrients and calcium, which is a key to bone density and muscle health.
Whoa Wowsers.
So, what would you call this cheese? - The name of this cheese is kathoura.
- Kathoura? - Kathoura.
It's good.
Tell your grandad I'm going to go home to England and I'm going to buy some goats.
He's topping me up.
Looks like the party's started.
But these guys don't just eat well -- they know how to enjoy life, too.
They are famous for their 24-hour parties, where islanders of all ages dance until dawn.
TRADITIONAL MUSIC PLAYS He is 84.
91.
Looking around the room, if I was in Britain now, it would be a much younger demographic.
There is a lot of older people here.
They party hard too? The oldest people are They have more energy than us.
LAUGHTER The Icarians are known for their love of wine, dancing, and only occasionally eating meat -- but when they do, they know how to cook it.
Hey! Look at this -- I love the whole thing about, just, the beautiful, wood-roasted goat, just on a bit of paper, tear it apart, more goat's cheese, and just a small bit of chips.
If that was back home, it'd be the other way round.
Know what I mean? Lovely -- the goat is amazing.
Without doubt, this is what life is all about -- the old, the very young, all having a party, all having a good time, great food, good friends I think they are getting a lot right out here.
THEY TOAST EACH OTHER Feta is one of my favourite cheeses, but also one of the lowest in fat.
It looks beautiful and it is kind of nice to use it like a seasoning.
I'm taking inspiration from Icaria and using gorgeous Greek feta in this succulent steak and tabouleh rice dish to bring a little bit of the party island into your home.
Steak -- love a steak.
People love steak and definitely one of the things that we've picked up, looking at the parts of the world where people live the longest, most productive lives is that they're not eating loads and loads of meat.
Once, twice a week, max.
So quality, not quantity, definitely important.
To go with the steak, I've already got 150 grams of wholegrain rice on the go.
It needs to boil for 25 minutes.
What we are going to do is create some really decent flavour.
Now, first up, I've got a jar here of peppers -- you can get these in all the supermarkets.
They've been grilled and peeled for you.
200 grams, OK? So you've got one of your five-a-day here already.
That juice -- now, you can throw that, by all means, in the bin, but that is all flavour, so that is going to go into our rice.
It's got smoky, salty goodness in there -- let's have it.
Simply tear open the peppers and stick them on the griddle pan.
I've seen people cooking in griddle pans and pouring in a lot of oil.
Don't do it.
You don't need it.
A dry pan, get it really, really hot.
Of course, by not using fat, we are not wasting calories.
So let's just char those peppers, bring them back to life, and then let's get on the meat.
All they want to do here is just push it down flat, so we're beginning to tenderise it.
I want to season it with salt, quite a nice amount of black pepper, cos we know that pepper and steak love each other, and just a little bit of oil, just to rub around the outside.
So I'm just going to pat that all over, and that's a really lovely kind of outside crust that we can create on the steak.
That's all we need, OK? So the peppers are done -- put them on a platter and save them to serve with the steak later.
The steak can go straight on the bars here.
Push it down.
Let's get nice char marks.
It will just need two to three minutes on each side for medium rare.
Beautiful.
So, next up, this kind of brown rice tabouleh.
This is a brilliant way to love herbs.
Finely chop a small bunch of parsley and mint and a couple of spring onions.
Then, for the dressing, you'll need the zest and juice of one lemon and a glug of cold-pressed, extra virgin olive oil.
So we are doing double lemon juice to olive oil.
I want to get it really zingy.
So the brown rice is done -- it's had about 25 minutes.
All I want to do is drain that, but when the rice is hot like this, this is the perfect time to dress it in all that gorgeous stuff.
Add a pinch of cayenne pepper to your olive oil and lemon juice, then go in with the rice and all the herbs.
Of course, you can serve it hot, warm or cold.
It will keep in the fridge as well, which is really, really nice.
But I always think room temperature is absolutely the best.
It smells fantastic.
The steak is beautiful.
I want to put that straight on to our peppers here.
Can you see it resting? That's what we want -- where it's resting, there's just juices pouring out of it, OK? That is going to kind of sink in, through the peppers.
You're going to get peppery beef juices, it's going to be absolutely lovely.
Next, toast up 25 grams of unsalted pistachios on a medium heat.
While that's happening, pomegranates -- I want half a pomegranate.
I'm a massive fan, I absolutely love them.
Hold it in my hands like that, put it like that, and just get a spoon and give it a ruddy good spanking.
Pomegranates, along with beef, contains lots of B vitamins, which boost our metabolism, nervous and immune systems.
Then just stir that through.
Imagine just eating the salad, and then you come across that beautiful little capsule of sweetness -- boop! It's just shock and surprise, but a really nice one, so I like that.
Time to remove your pistachios from the pan and give them a good old bash-up in a pestle and mortar.
I'm just going to sprinkle into the salad.
So, this is looking good to go.
I'm just going to pile that beautiful salad onto there.
The steak here has been resting.
You can see how much juice has come out, here.
If I just put the peppers to one side, there is loads of that good stuff here.
So the peppers here, we can just dress that in all the beautiful juices.
Thinly slice that gorgeous, juicy steak and drape it all over that lovely rice salad.
And then I just want a tiny bit of feta cheese -- literally, just ten grams.
Just sprinkle it over the top like that.
And that super-fast, super-delicious grilled steak and feta dinner is a totally balanced meal.
Brilliant.
Mmm it's good.
It's really good.
So there we go -- berry-packed eggy bread for breakfast, an amazing squash dhal with spicy fried egg for lunch, and for dinner, steak with pomegranate and feta.
A whole day's worth of delicious, nutritious meals and all for under 1,600 calories.
But you know what? It's not about the calories, it's about filling your bodies with the good stuff.
That's Super Food.
Next time, kicking back with the fishermen of Costa Rica inspires an incredible, protein-fuelled taco lunch.
Who said eating healthy was boring and tasteless? Rubbish! And a surprising superfood ingredient in Japan takes a humble stew dinner to a whole new level.
Mmm so good.
It's not about goji berries and green drinks, it's about cooking smart, with simple foods that are nutritious and delicious.
I think it can be really confusing these days.
There's such a lot of kinda noise about what is and what isn't healthy.
'So in this show I'm going to some of the healthiest places in the world,' 'where people live the longest, to find out what they eat' So good.
'.
.
and how they live.
' It's like a pantry of heaven.
'From the jungles of Costa Rica' It's like a gobstopper in your mouth.
'.
.
to the islands of Greece' This is what life's all about -- the old, the very young, all having a party, great food.
'.
.
and Japanese city life.
' Oh, oh, oh, oh! It's really, really good.
'They are all using humble ingredients 'to make some of the simplest and tastiest dishes I've eaten.
' That's so incredible.
'Inspired by what I've learned, I'm going to show you the tricks 'and tips to build my version of super food into your life.
' I really love eating this kind of food.
Full of life.
Gorgeous.
'Breakfast, lunch and dinner.
' I don't want you to eat healthy food because you have to, I want you to eat healthy food because it's delicious.
Super food for me is a new way of thinking.
There is no-one food that has everything, but when you start putting them together, you can create something that's spectacular, delicious, and really, really healthy.
So, what does a beautiful day of healthy food look like? There's five places in the world where experts reckon they've nailed it.
In today's show I'm visiting two of them.
Costa Rica provides the inspiration for lunch, and I've got a great trick for the ultimate protein pack.
That is a way to cook eggs.
Come on! You know that's good! And inspiration for dinner comes from Greece.
An incredible steak dish that shows you just how indulgent and delicious healthy food can be.
That's good.
It's really good.
An incredible super food day, high in nutrients and all for under 1,600 calories.
So, plenty of room for healthy snacks and treats too.
To kick off proceedings, my own delicious and very nutritious breakfast.
Without question, breakfast is the most important meal of the day.
And there's so much evidence that shows you that if you have a good breakfast it sets you up for the day, and actually, it sets you up for a long, healthy and productive life.
I've given a classic breakfast favourite my super food twist.
Sumptuous berry-filled eggy bread pockets, a completely balanced protein-packed meal, that also gives you two of your five portions of fruit and vegetables you need every day.
The thing is about this dish is it can skew unhealthy or really healthy, so let's go this way and let me show you how.
Cut a couple of chunky one inch wedges of whole-wheat bread and then, with a pointed knife, make a pocket in the middle of each slice.
What I want to do is create a lovely little space there, where our fruit is going to sit.
Carefully pack as many berries as you can into the bread pocket.
Now, why are we doing this? One, it looks wicked when you cut it in half, but two, it's going to kind of soften and steam inside that bread and also just start to bust and bleed, you know, when you start cooking fruit, you've got that kind of jammy vibe going on.
Look at that.
Bulging purse of fruit in a nice bit of bread.
Happy days.
OK, now, over here we're going to do the eggy part.
Now, I said this recipe could go either way, healthy or unhealthy.
One of the ways it would go unhealthy is by cooking it in a load of butter, sat fats go through the roof.
Still delicious and wonderful, I'm not debating that, and also putting a load of sugar in the mix.
I don't want to do that either, so let's work with nature.
I'm going to use banana, a wonderful flavour and then envisage that getting turned into our sort of eggy part, so we're sweetening the eggs, not with sugar but with banana.
But also it's riddled with potassium which is great for heart health, it's great for nervous system.
So you can kind of work with nature to gain flavour, to be sweet, but also be good for you.
Add a pinch of nutmeg and cinnamon and just whizz it up for about 20 seconds.
Nice.
Pour that gorgeous spiced banana eggy mixture into a bowl.
Just dunk your lovely bit of bread in here, turn it over, and just press down.
And as you press down all those kinds of bits of the bread will suck up that eggyness, that's what we want, we want eggy bread.
Add a little splash of oil to a nonstick pan on a medium low heat.
Then cook the eggy bread for couple of minutes on each side.
Nice.
OK, I think it's time to plate up.
Let's cut into the soul of our fruity stuffed eggy bread.
Look at that, with the blackberries.
Yeah! That's what you get.
To finish off this 344 calorie per person super food breakfast, a lovely dollop of natural yoghurt.
Sprinkled with some crushed pistachios, and a little drizzle of honey.
It is lovely.
The fruit just gets cooked enough so it's kind of jammy, but the banana in those eggs is a really good little tweak.
There you go.
My little fruit pocket eggy breads -- super food style.
For all the recipes go to In this series I'm travelling thousands of miles to uncover the secrets of some of the world's healthiest diets, so that we can all cook smarter and eat better.
'First stop is Costa Rica, a lush, tropical country in Central America.
'My destination is the Nicoya Peninsular, 'famous for beautiful beaches and incredible landscapes, 'but it also happens to be home to one of the longest living populations in the world.
'Reaching 100 ain't such a big deal in these parts.
'Experts agree their low calorie, low fat, 'mainly vegetarian diet plays a major role.
'So what are they eating?' - Leonora! - Hola! Hi, darling.
You OK? 'I've been invited for a meal with the Guevara family, 'five generations, ranging from one to 106.
We're cooking gallo pinto, the Costa Rican national dish that also happens to be protein packed.
Leonora, is this a special occasion breakfast? Or is this very normal? TRANSLATION FROM SPANISH: You've got rice, you've got beans, you've got loads of veg in there as well.
Low-salt, we've got these beautiful tortillas and we've got eggs.
So sweat onions off in some oil.
This is going to be new style scrambled eggs here, guys.
And she's kind of just breaking them up into curd.
Ripples.
Rippled eggs, basically.
'The Guevera family, like everyone in this rural area, 'have their own hens, and their fresh eggs are a staple food.
' My pleasure.
OK.
She is getting value out of me today.
She wants me to chop up the coriander now.
So, how many family are you cooking for today? Really? Jesus, it's a party! 'And now I've got to serve this to the head of the family, Jose.
' I know it's funny but I'm actually quite shy at the moment because I've never met a 106-year-old.
I think it's an incredible thing, it's like a century.
A century old.
I love it.
'It was once thought that eating eggs regularly 'was bad for us because of the cholesterol, 'but it's now known that it isn't the case for most of us.
' How often do you have eggs in your family? - Every day.
- Wow.
It's delicious.
So, you are 106-years-old, but what I would love to know is, how old do you feel? If he sits down to this every day, he must be such a happy boy, you know, delicious food.
I love it.
Eggs, I definitely think we should love more.
It's literally a nutritionist's dream.
In that shell is an amazing cocktail of goodness and nutrients and minerals and an amazing source of protein.
And in the super food day, eggs are definitely one of my hero ingredients.
For breakfast we've had berry pocket bread and now for lunch it's a stonkingly tasty and nutritious red lentil and squash daal, served with spicy fried egg, cooked using a great trick.
You can't tell me this isn't going to be good for you, squash, onions, garlic, chillies, curry leaves, all these spices, red split lentils.
But most importantly, it's going to taste awesome.
I'm going to start by making a tempeh, a cooked spice mix.
I need a pan on a medium heat with some olive oil, then in go three teaspoons of mustard seed and one teaspoon of cumin seeds.
Then we're going to go in with some curry leaves.
Now, this is definitely one of my new best friends.
These will transform your curries.
To this I'm going to add two fresh red chillies and eight cloves of garlic, finely sliced.
When you make things like daal, you want to do some for advance, put in the freezer in a little sandwich bag and it's great with grilled chicken, roasted fish, so it's a really good thing to learn to make.
Add the garlic to the pan and leave to crispen up.
Over here, a big, beautiful flavour that's going into this daal, butternut squash.
Carefully chop up the squash into bite-size chunks.
But don't bother peeling the squash because the skin is really thin, it's really sweet and it's really, really delicious.
Just before I continue to the next stage, I'm just going to remove a little bit of this to a pan, cold pan, just put it to the side, forget about it.
But that's going to be part of the special fried egg later.
Add your butternut squash to the pan, roughly chop two onions, along with a thumb sized piece of ginger.
Every time you add an ingredient the room changes smell.
It's brilliant.
Take half a bunch of coriander, roughly chop and add to the pan.
And then we're going to add our beautiful red split lentils.
OK, these are absolutely brilliant, a fantastic source of protein, but they're just a wonderful carrier of flavours.
Look at those colours, I mean, come on.
Turn the heat up and add a litre and a half of water.
Simmer for 35 minutes.
You are not going to believe the transformation, because it looks like that.
Remember, this beautiful daal is just an incredible base for bigging up special fried eggs.
It's all about eggs, baby! So remember we nicked some of that tempeh.
On a medium heat and let me show you a way of cooking a fried egg using a thimble of oil.
Just crack the egg in, and can you just see how they sort of surround all those beautiful spices.
Then I'm going to put a lid on top.
I'm using this pan but any old lid.
What's going to happen is that's going to kind of coddle the egg.
It'll just start steaming on the top and be fried at the bottom.
It's going to be an egg like you've never had before.
To finish this dish I need to make a fragrant but light salad dressing.
You need half a bunch of coriander.
Add three tablespoons of quality natural yoghurt.
The juice of half a lime, salt and pepper to taste and whiz it up.
OK.
So, let's plate it up.
Three nice, big tablespoons of that daal.
Look at that, beautiful colour.
Let's just take this off and serve this up.
What I love about this, hardly any oil used in cooking it.
That is brilliant.
That is a way to cook eggs, come on! You know that's good! On the side I'm sticking a simple iron-rich spinach salad combined with that yummy dressing.
That is a lovely little lunch.
Papadums, daal, special fried egg, we've got the lovely salad in there.
That's rattling in at 239 calories.
So that's half a sandwich, pretty much.
Mmm, it's absolutely off-the-chart good.
That is a spectacular super food lunch.
'Coming up: I'm heading to Greece to find out 'what they're eating to keep them dancing all night.
' Without doubt, this is what life's all about.
Great food, good friends, I think they're getting a lot right out here.
'And inspired by my trip, I cook dinner -- a stunning fillet steak -- 'charred and juicy -- that's as healthy as it is delicious.
' That's an absolute crowd-pleaser.
Really, really beautiful.
I've been to some of the healthiest parts of the Earth, where people live the longest, happiest lives and they've inspired me, and I want to share that with you.
I'm cooking a day's worth of delicious, perfectly balanced meals.
So far in our Super Food day, we've had scrumptious berry pocket eggy bread for breakfast, and a spicy fried egg and squash dhal for lunch.
Next on my journey to find out how we can all get more superfood into our lives, I'm heading to Greece.
Icaria looks like any number of sun-drenched Greek holiday destinations, with its beautiful beaches and rocky headlands, except for one vital difference -- in this tiny health hot spot, people are proven to live much longer lives, up to about ten years more than anywhere else in Europe and America.
What did the islanders know that we don't? Clearly, their longevity is down to more than just one thing, but experts agree that diet plays a large part.
- GOAT BLEATS - One answer could be this fella -- there are four goats to every person on the island.
- Welcome to Agios Dimitrios.
- I'm looking forward to it, mate.
'I'm here to meet 84-year-old Nicos, 'a local goat farmer, 'and his grandson Sakis to find out more.
' So, how important is the goat and the goat's milk for the Icarians? Is it a really important part of their diet? Dairy products like goat's milk and cheese are packed full of essential nutrients and calcium, which is a key to bone density and muscle health.
Whoa Wowsers.
So, what would you call this cheese? - The name of this cheese is kathoura.
- Kathoura? - Kathoura.
It's good.
Tell your grandad I'm going to go home to England and I'm going to buy some goats.
He's topping me up.
Looks like the party's started.
But these guys don't just eat well -- they know how to enjoy life, too.
They are famous for their 24-hour parties, where islanders of all ages dance until dawn.
TRADITIONAL MUSIC PLAYS He is 84.
91.
Looking around the room, if I was in Britain now, it would be a much younger demographic.
There is a lot of older people here.
They party hard too? The oldest people are They have more energy than us.
LAUGHTER The Icarians are known for their love of wine, dancing, and only occasionally eating meat -- but when they do, they know how to cook it.
Hey! Look at this -- I love the whole thing about, just, the beautiful, wood-roasted goat, just on a bit of paper, tear it apart, more goat's cheese, and just a small bit of chips.
If that was back home, it'd be the other way round.
Know what I mean? Lovely -- the goat is amazing.
Without doubt, this is what life is all about -- the old, the very young, all having a party, all having a good time, great food, good friends I think they are getting a lot right out here.
THEY TOAST EACH OTHER Feta is one of my favourite cheeses, but also one of the lowest in fat.
It looks beautiful and it is kind of nice to use it like a seasoning.
I'm taking inspiration from Icaria and using gorgeous Greek feta in this succulent steak and tabouleh rice dish to bring a little bit of the party island into your home.
Steak -- love a steak.
People love steak and definitely one of the things that we've picked up, looking at the parts of the world where people live the longest, most productive lives is that they're not eating loads and loads of meat.
Once, twice a week, max.
So quality, not quantity, definitely important.
To go with the steak, I've already got 150 grams of wholegrain rice on the go.
It needs to boil for 25 minutes.
What we are going to do is create some really decent flavour.
Now, first up, I've got a jar here of peppers -- you can get these in all the supermarkets.
They've been grilled and peeled for you.
200 grams, OK? So you've got one of your five-a-day here already.
That juice -- now, you can throw that, by all means, in the bin, but that is all flavour, so that is going to go into our rice.
It's got smoky, salty goodness in there -- let's have it.
Simply tear open the peppers and stick them on the griddle pan.
I've seen people cooking in griddle pans and pouring in a lot of oil.
Don't do it.
You don't need it.
A dry pan, get it really, really hot.
Of course, by not using fat, we are not wasting calories.
So let's just char those peppers, bring them back to life, and then let's get on the meat.
All they want to do here is just push it down flat, so we're beginning to tenderise it.
I want to season it with salt, quite a nice amount of black pepper, cos we know that pepper and steak love each other, and just a little bit of oil, just to rub around the outside.
So I'm just going to pat that all over, and that's a really lovely kind of outside crust that we can create on the steak.
That's all we need, OK? So the peppers are done -- put them on a platter and save them to serve with the steak later.
The steak can go straight on the bars here.
Push it down.
Let's get nice char marks.
It will just need two to three minutes on each side for medium rare.
Beautiful.
So, next up, this kind of brown rice tabouleh.
This is a brilliant way to love herbs.
Finely chop a small bunch of parsley and mint and a couple of spring onions.
Then, for the dressing, you'll need the zest and juice of one lemon and a glug of cold-pressed, extra virgin olive oil.
So we are doing double lemon juice to olive oil.
I want to get it really zingy.
So the brown rice is done -- it's had about 25 minutes.
All I want to do is drain that, but when the rice is hot like this, this is the perfect time to dress it in all that gorgeous stuff.
Add a pinch of cayenne pepper to your olive oil and lemon juice, then go in with the rice and all the herbs.
Of course, you can serve it hot, warm or cold.
It will keep in the fridge as well, which is really, really nice.
But I always think room temperature is absolutely the best.
It smells fantastic.
The steak is beautiful.
I want to put that straight on to our peppers here.
Can you see it resting? That's what we want -- where it's resting, there's just juices pouring out of it, OK? That is going to kind of sink in, through the peppers.
You're going to get peppery beef juices, it's going to be absolutely lovely.
Next, toast up 25 grams of unsalted pistachios on a medium heat.
While that's happening, pomegranates -- I want half a pomegranate.
I'm a massive fan, I absolutely love them.
Hold it in my hands like that, put it like that, and just get a spoon and give it a ruddy good spanking.
Pomegranates, along with beef, contains lots of B vitamins, which boost our metabolism, nervous and immune systems.
Then just stir that through.
Imagine just eating the salad, and then you come across that beautiful little capsule of sweetness -- boop! It's just shock and surprise, but a really nice one, so I like that.
Time to remove your pistachios from the pan and give them a good old bash-up in a pestle and mortar.
I'm just going to sprinkle into the salad.
So, this is looking good to go.
I'm just going to pile that beautiful salad onto there.
The steak here has been resting.
You can see how much juice has come out, here.
If I just put the peppers to one side, there is loads of that good stuff here.
So the peppers here, we can just dress that in all the beautiful juices.
Thinly slice that gorgeous, juicy steak and drape it all over that lovely rice salad.
And then I just want a tiny bit of feta cheese -- literally, just ten grams.
Just sprinkle it over the top like that.
And that super-fast, super-delicious grilled steak and feta dinner is a totally balanced meal.
Brilliant.
Mmm it's good.
It's really good.
So there we go -- berry-packed eggy bread for breakfast, an amazing squash dhal with spicy fried egg for lunch, and for dinner, steak with pomegranate and feta.
A whole day's worth of delicious, nutritious meals and all for under 1,600 calories.
But you know what? It's not about the calories, it's about filling your bodies with the good stuff.
That's Super Food.
Next time, kicking back with the fishermen of Costa Rica inspires an incredible, protein-fuelled taco lunch.
Who said eating healthy was boring and tasteless? Rubbish! And a surprising superfood ingredient in Japan takes a humble stew dinner to a whole new level.
Mmm so good.