I truly believe that our health is the most important thing we have, and I’m sure you’re asking yourself the same question that I am. How do we help our bodies be the best they can be? How do we maintain a healthy weight? How do we sleep better? How do we support our immune systems so they can protect us from common illnesses? And, ultimately, how do we feel healthier and happier in a world designed to make us unhealthy?

I turned 50 this year, and that shift from one decade to another really gave me a moment to pause and reflect on my own health, to think about what I need to do to get myself in the best shape for the future.

In turn, it inspired me to write this book, to share all the knowledge and insights I’ve garnered over the years, and to help you on your own health journey in the most authentic way I can, which is through delicious, abundant, joyous, beautiful food. Because, let’s face it, we’ve all got to eat!

I’ve been immersed in this wonderful world of food for over 40 years now, and have more than 25 years of publishing under my belt, which I feel ever so grateful for. About 10 years ago, I had the honour of studying for a Royal Society of Public Health Level 4 Award in Nutrition at St Mary’s Twickenham University under Professor Ann Kennedy. I gained a deeper understanding of our bodies’ relationship with food, how what we eat affects us, and the impact it can have.

Creating this book, and pouring everything l’ve learnt into these pages, has been a helpful and cathartic process and, l’ll be honest, a fantastic reminder for me of the power of food to make us feel good. What I’ve come out with is this trusted companion that can be used for life. Whether that’s every day of the week, or simply dipping in and out of it as you choose, you can be confident that you’re doing something positive for your health. Within a week of delicious eating there’s more than enough space to indulge in the things we all love – we don’t have to eat healthily 100% of the time – but this book will help you build a celebratory relationship with food, safe in the knowledge that every time you cook from it, you’re making a good choice. In a world of misinformation, it exists to give you a place of truth, certainty and balance.

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Meatball Traybake

Using an old friend like meatballs to get some beans into your life is a tasty, nutritious win.

Serves 4

Total time: 1 hour 10 minutes

(Prep: 10 minutes | Cook: 1 hour)

5 of your 7-a-day

Ingredients

1 large bulb of fennel (320g)

2 red onions (320g)

4 carrots (320g)

olive oil

1 x 400g tin of cannellini beans

400g higher-welfare beef or pork mince

1 teaspoon dried oregano

2 x 400g tins of plum tomatoes

1 x 460g jar of roasted red peppers

1 lemon

50g feta cheese

optional: extra virgin olive oil

Method

1. Preheat the oven to 200°C/400°F/gas 6. Trim the fennel, reserving any leafy tops, peel the onions, then cut it all into wedges and place in a deep 30cm x 40cm roasting tray. Peel, halve and add the carrots. Toss with 1 tablespoon of olive oil, season with sea salt and black pepper, and roast for 40 minutes.

1. Meanwhile, drain the beans and pulse a couple of times in a food processor. Add the mince and oregano, season, and pulse until just combined. With clean wet hands, divide the mixture into 12, roll into balls, then place in a large non-stick frying pan on a medium-high heat with 2 tablespoons of oil and cook until golden all over, turning regularly.

1. Pour the tomatoes and peppers, juice and all, into the processor (there’s no need to clean it). Finely grate and reserve the lemon zest, then squeeze the juice into the processor, season, and blitz until smooth.

1. Remove the tray from the oven, pour the sauce over the veg, then evenly sit the golden balls around the tray. Return to the oven for a final 20 minutes.

1. To serve, crumble over the feta, sprinkle over the reserved lemon zest and any fennel tops, and drizzle with a little extra virgin olive oil, if you like. Great as it is, or with wholemeal toast, couscous, rice or spaghetti.
   

VEGGIE LOVE

Veggie mince works very well in place of beef or pork mince.

Eat Yourself Healthy by Jamie Oliver is published by Penguin Michael Joseph © Jamie Oliver Enterprises Limited (2025 Eat Yourself Healthy). Recipe photography: © David Loftus, 2025.

ABOUT THE AUTHOR

Jamie Oliver is a global phenomenon in food and campaigning. Over a quarter century television and publishing career he has inspired millions of people to enjoy cooking from scratch and eating fresh, delicious food.

His shows are watched by millions and he has sold over 50 million books worldwide. Jamie lives in Essex with his wife Jools and their children.

Visit Jamie’s website.