We all know that to help save the planet, we should be cutting down our intake of meat and be more reliant on plant-based foods. That’s not to say we should all make the change to processed versions of our old favourites, but to increase our immunity and general health, try to eat and include a wide range of plants in our diet, cooked fresh. Having read several studies, it suggests that people who eat around 30 different plants a week develop a better diversity of good gut bacteria, leading to better all-round immunity, which includes helping to prevent Covid and even some Cancers.
Now, I don’t know about you, but I struggle to eat my 5-a-day, (or 7…whichever they’ve decided on now!) let alone 30 a week! But I was pleasantly surprised when I started looking into what 30-a-week actually meant. Anything plant-based is included: Things like spices count for a quarter of a portion; seeds and different nuts also go towards your quota. This, in my book, makes it significantly easier: a handful of pumpkin seeds on top of a Moroccan stew, or some chill spiced peanuts on a curry are quick and easy ways to top up.
With all this in mind, I did a quick count up and in a week, we ate around 40 different plants. If, for example, you mixed in some milled seeds with oats and topped with fruit, you’d be getting 7 plant based foods, and the smaller serving of the milled seeds would definitely count if you had it every day: Porridge with milled chia/flax/sunflower and pumpkin seeds with raspberries and blueberries = 7. Or for dinner, a veggie curry with several varied veg, topped with chilli nuts, coconut yoghurt and a large handful of coriander: aubergine, cauliflower, chickpeas, green beans, onion, garlic, ginger, chillies, tamarind paste, coconut cream, turmeric and curry powder, cashew nuts with chilli flakes, coconut yoghurt, fresh coriander …if you just count the big veg. you’re on around 5 … if you only count the fresh garlic, ginger, chillies, tamarind, dried turmeric and curry powder, fresh coriander and coconut as a quarter each, that still adds an extra 2 taking you up to 7. I’d be thinking that if you added these types of things to a meal a couple of times a week, they’d definitely count as a whole portion on their own, although I’ve struggled to find a definitive list of ‘amounts’ which would count as a whole.
So you can begin to see how quickly it adds up … we’re up to 14 after a breakfast every day and one veggie meal. By day one, you’re well on your way to varying your plant-based food and mixing it up a little, but remember, it’s ‘different’ plants: If you have carrots every day, it only counts once! We’ve tried to cut down our meat intake during the week by including more veggie meals or making swaps…making a beany shepherd’s pie with 3 types of beans instead of a mince beef one, or a veggie curry rather than a meat-based one. And I’ve also tried to sneak extra veggies into meals by adding a handful of red lentils to soups, or topping the dinner with nuts / seeds and fresh chopped herbs. When I get bored, I order a Gousto recipe box for inspiration – they have some really good and easy veggie and plant-based recipes that you can make again and again without the box in the future and if you click the link, you get 60% off your first box and 30% off others in your first month. And you can cancel easily whenever you want.
So I’m going to set us a challenge – can you eat your 30 plants a week? Start on a ‘good’ day for you! Make a note of every plant you eat – remember, spices, nuts and seeds all count! Use the comments section below to share your final tally and any great recipes you’ve found along the way! What meal were you most surprised by? Was it easier or harder than you expected? Let’s be #inthistogether and see what changes we can make. For tips and tricks, look at this Zoe study piece, or for more information about preventing illness and improving immunity, look here. I’m looking forward to trying out some of your recipes, tips and tricks so don’t forget to share in the comments!