I gotta Jamie all over here I’m here in my Test Kitchen and I’m gonna give you
my Test Kitchen and I’m gonna give you
my Test Kitchen and I’m gonna give you five quick and easy healthier tips many
five quick and easy healthier tips many
five quick and easy healthier tips many of us every week go shopping and we buy
of us every week go shopping and we buy
of us every week go shopping and we buy this beautiful white crunchy spongy
this beautiful white crunchy spongy
this beautiful white crunchy spongy bread but in the last 10 years the brown
bread but in the last 10 years the brown
bread but in the last 10 years the brown bread has got better and better and more
bread has got better and better and more
bread has got better and better and more delicious and the swap out from white
delicious and the swap out from white
delicious and the swap out from white bread to brown is actually really
bread to brown is actually really
bread to brown is actually really profound okay why we’re about 12 grams
profound okay why we’re about 12 grams
profound okay why we’re about 12 grams deficit in the amount of fiber we have
deficit in the amount of fiber we have
deficit in the amount of fiber we have per day but just by swapping out to
per day but just by swapping out to
per day but just by swapping out to brown you can promote way more fiber
brown you can promote way more fiber
brown you can promote way more fiber your average kind of two slices of white
your average kind of two slices of white
your average kind of two slices of white bread is about sort of 2 grams of fiber
bread is about sort of 2 grams of fiber
bread is about sort of 2 grams of fiber you know for brown bread some go up to 7
you know for brown bread some go up to 7
you know for brown bread some go up to 7 grams so it’s a massive benefit for a
grams so it’s a massive benefit for a
grams so it’s a massive benefit for a little swap out we’re talking pasture
little swap out we’re talking pasture
little swap out we’re talking pasture baby the brown pasture is way more
baby the brown pasture is way more
baby the brown pasture is way more nutritional this has got about three
nutritional this has got about three
nutritional this has got about three times the amount of fiber than that and
times the amount of fiber than that and
times the amount of fiber than that and that’s a massive massive health benefit
that’s a massive massive health benefit
that’s a massive massive health benefit and it feels kind of more fulfilling
and it feels kind of more fulfilling
and it feels kind of more fulfilling this will fill you up for longer so what
this will fill you up for longer so what
this will fill you up for longer so what I do is I mix it up I actually buy both
I do is I mix it up I actually buy both
I do is I mix it up I actually buy both right and then depending on the source
right and then depending on the source
right and then depending on the source I’m doing if it’s a lighter source more
I’m doing if it’s a lighter source more
I’m doing if it’s a lighter source more of a carbonara you know more of a kind
of a carbonara you know more of a kind
of a carbonara you know more of a kind of creamy or olive oil-based sauce I
of creamy or olive oil-based sauce I
of creamy or olive oil-based sauce I tend to go for the white pasta just
tend to go for the white pasta just
tend to go for the white pasta just because it’s light and silky but then on
because it’s light and silky but then on
because it’s light and silky but then on the brown pastures you know this does
the brown pastures you know this does
the brown pastures you know this does actually have more flavor it’s more
actually have more flavor it’s more
actually have more flavor it’s more robust and it’s fantastic with tomato
robust and it’s fantastic with tomato
robust and it’s fantastic with tomato your pastas ragu ‘s meat sauces you know
your pastas ragu ‘s meat sauces you know
your pastas ragu ‘s meat sauces you know really really good so I’m not saying to
really really good so I’m not saying to
really really good so I’m not saying to swap it out full stop I’m saying use
swap it out full stop I’m saying use
swap it out full stop I’m saying use your common sense mix it up a great swap
your common sense mix it up a great swap
your common sense mix it up a great swap out but I would say get a bit of both
out but I would say get a bit of both
out but I would say get a bit of both and then when you’re cooking your dishes
and then when you’re cooking your dishes
and then when you’re cooking your dishes follow your instincts
follow your instincts
follow your instincts this one’s a big one it’s rice and I’m
this one’s a big one it’s rice and I’m
this one’s a big one it’s rice and I’m gonna be honest I have both in my house
gonna be honest I have both in my house
gonna be honest I have both in my house I’m not saying swap that for that I’m
I’m not saying swap that for that I’m
I’m not saying swap that for that I’m saying get both brown rice is gonna be
saying get both brown rice is gonna be
saying get both brown rice is gonna be more nutritious than white why there’s
more nutritious than white why there’s
more nutritious than white why there’s way more micronutrients in here iron
way more micronutrients in here iron
way more micronutrients in here iron zinc copper we’ve got a little bit more
zinc copper we’ve got a little bit more
zinc copper we’ve got a little bit more fiber it’s got more flavor and I think
fiber it’s got more flavor and I think
fiber it’s got more flavor and I think for some dishes this is a really
for some dishes this is a really
for some dishes this is a really appropriate swap out that’s more
appropriate swap out that’s more
appropriate swap out that’s more nutritious for you so for things like
nutritious for you so for things like
nutritious for you so for things like you know lovely stews raghu’s little
you know lovely stews raghu’s little
you know lovely stews raghu’s little tagines for salads fantastic for the
tagines for salads fantastic for the
tagines for salads fantastic for the white rice there’s certain things that
white rice there’s certain things that
white rice there’s certain things that are just you know I would have that with
are just you know I would have that with
are just you know I would have that with a beef stroganoff for instance or a
a beef stroganoff for instance or a
a beef stroganoff for instance or a lovely curry you know that lovely fluffy
lovely curry you know that lovely fluffy
lovely curry you know that lovely fluffy kind of nutty neutral rice I believe is
kind of nutty neutral rice I believe is
kind of nutty neutral rice I believe is beneficial so I think you need both but
beneficial so I think you need both but
beneficial so I think you need both but when you can that is a brilliant and
when you can that is a brilliant and
when you can that is a brilliant and more nutritious swap out that’s gonna
more nutritious swap out that’s gonna
more nutritious swap out that’s gonna look after you
look after you
look after you let’s just talk about mayonnaise oh yeah
let’s just talk about mayonnaise oh yeah
let’s just talk about mayonnaise oh yeah baby we love it dip the chip in there
baby we love it dip the chip in there
baby we love it dip the chip in there making your coleslaw’s dressings a
making your coleslaw’s dressings a
making your coleslaw’s dressings a hundred grams of this stuff it’s 700
hundred grams of this stuff it’s 700
hundred grams of this stuff it’s 700 calories it ain’t no joke and if you
calories it ain’t no joke and if you
calories it ain’t no joke and if you have this regularly it is gonna it is
have this regularly it is gonna it is
have this regularly it is gonna it is gonna absolutely make a difference to
gonna absolutely make a difference to
gonna absolutely make a difference to your health but you could swap this out
your health but you could swap this out
your health but you could swap this out for incredible organic yogurt right or
for incredible organic yogurt right or
for incredible organic yogurt right or sour cream a hundred grams is 80
sour cream a hundred grams is 80
sour cream a hundred grams is 80 calories so 700 calories 80 calories so
calories so 700 calories 80 calories so
calories so 700 calories 80 calories so let’s just talk about organic dairy
let’s just talk about organic dairy
let’s just talk about organic dairy you’ve got the calcium you’ve got the B
you’ve got the calcium you’ve got the B
you’ve got the calcium you’ve got the B vitamins in there you’ve got beautiful
vitamins in there you’ve got beautiful
vitamins in there you’ve got beautiful beautiful flavor organic dairy is
beautiful flavor organic dairy is
beautiful flavor organic dairy is delicious sour cream yogurt amazing you
delicious sour cream yogurt amazing you
delicious sour cream yogurt amazing you hit that up with mustards and a little
hit that up with mustards and a little
hit that up with mustards and a little bit of extra virgin olive oil chili
bit of extra virgin olive oil chili
bit of extra virgin olive oil chili sauces or you can make amazing dressings
sauces or you can make amazing dressings
sauces or you can make amazing dressings amazing dips and amazing things to do
amazing dips and amazing things to do
amazing dips and amazing things to do little slaws with right so you’re
little slaws with right so you’re
little slaws with right so you’re getting better flavor better nutrition
getting better flavor better nutrition
getting better flavor better nutrition and way less calories right that my
and way less calories right that my
and way less calories right that my friends is a brilliant swap out
we got some butter absolutely delicious
we got some butter absolutely delicious we love butter you can swap it out for
we love butter you can swap it out for
we love butter you can swap it out for extra virgin olive oil now extra virgin
extra virgin olive oil now extra virgin
extra virgin olive oil now extra virgin olive oil is absolutely famed for being
olive oil is absolutely famed for being
olive oil is absolutely famed for being a heart-healthy oil and if you let me
a heart-healthy oil and if you let me
a heart-healthy oil and if you let me just pour it onto the plate here look at
just pour it onto the plate here look at
just pour it onto the plate here look at the color what’s interesting about this
the color what’s interesting about this
the color what’s interesting about this is you get a nice mix of different fat
is you get a nice mix of different fat
is you get a nice mix of different fat less saturated fats than the butter is
less saturated fats than the butter is
less saturated fats than the butter is delicious and also a little trick if you
delicious and also a little trick if you
delicious and also a little trick if you put it in a little dish pop this in the
put it in a little dish pop this in the
put it in a little dish pop this in the fridge it solidifies and you can butter
fridge it solidifies and you can butter
fridge it solidifies and you can butter it like butter but also if you get into
it like butter but also if you get into
it like butter but also if you get into the plate here matte color that
the plate here matte color that
the plate here matte color that greenness comes from the polyphenols
greenness comes from the polyphenols
greenness comes from the polyphenols they’re kind of like antioxidants and we
they’re kind of like antioxidants and we
they’re kind of like antioxidants and we don’t fully know how brilliant they are
don’t fully know how brilliant they are
don’t fully know how brilliant they are but we think they can help us kind of
but we think they can help us kind of
but we think they can help us kind of kill free radicals in our body so it’s
kill free radicals in our body so it’s
kill free radicals in our body so it’s heart-healthy it’s delicious it’s a
heart-healthy it’s delicious it’s a
heart-healthy it’s delicious it’s a brilliant brilliant swap out what are
brilliant brilliant swap out what are
brilliant brilliant swap out what are you waiting for
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