15 easy ways to pimp your meals to eat 30 plants a week

We’ve long-been encouraged to eat five portions of fruit and veg a day but it’s not just about quantity. It is now becoming clear that eating a variety of plants has additional benefits, such as diversifying the gut microbiome and giving us a more resilient gut. This is due to the prebiotics in plants which feed our ‘good’ gut bacteria, and the polyphenols, which have anti-inflammatory and antioxidant properties. Our gut affects all aspects of our health from keeping our skin glowing to maintaining a good mood so researchers recommend that we should aim to consume 30 different plants across the week to reap all the benefits on offer.

Eating 30 plants a week might sound a bit daunting… until you realise that herbs, spices and seasonings can count towards your target and it doesn’t mean eating leafy salads every day. You’ll also be relieved to hear that although white bread, rice and pasta don’t count towards your plant-goal, wholegrain varieties do! You don’t have to reinvent everything you already eat but you can pimp up your favourite foods by going wild with flavours and toppings! Consider tastes and textures and go for whatever appeals – pickles, herbs, spices, crunchy toppings – get creative!

1. Breakfast cereals

Many mueslis already contain a handful of different fruits, nuts and seeds but you can easily add even more. Try adding pumpkin seeds, chopped dates, dried mulberries, fresh berries, cacao nibs and different nuts (eg pecans and smashed Brazils). Rather than sprinkling brown sugar on porridge, add chopped banana or thinly sliced apple or pear, dates, cinnamon, cocoa powder, ground flaxseed, blueberries and nut butter.

2. Pizza

Perhaps it’s a bit controversial to include what many would consider a junk food on this list but just think of the countless vegetable (and fruit, if you’re into that kind of thing) toppings you can pile on a homemade pizza! For example, add cherry tomatoes, red onion, mushrooms, pepper, artichoke hearts, spinach, olives, capers etc. You can also sprinkle on a number of herbs including fresh basil leaves, oregano, parsley and thyme.

3. Hummus

Hummus makes everything taste better! It adds substance to a salad, can be enjoyed on sourdough with sundried tomatoes, or simply as a dip for a variety of vegetables. Drizzle with good quality olive oil, scatter over a few chickpeas (hold some back when you make it) and sprinkle on some za’atar and sesame seeds. Experiment with different spices, such as paprika or cumin, to create your own flavours. Did you know that even chocolate hummus is a thing?!

4. Coleslaw

Make your own super-slaw with grated carrot, thinly sliced red cabbage, shredded kale mixed with sesame oil (tastes amazing!), flame raisins, toasted sunflower seeds, toasted pine nuts and vegan mayo mixed with freshly squeezed lemon juice.

5. Salad

A salad can be so much more than a few leaves of iceberg lettuce! A baby leaf salad mix (or any salad of your choice) can be drizzled with a lemony tahini dressing (packed with calcium) then topped with toasted pumpkin seeds, thinly sliced radish, chopped and fresh herbs. Toss on a few capers and/or pitted olives, or if you like a bit of a sweet crunch in your salad, toss in some pomegranate seeds. And don’t forget fruit salads too – mint leaves give it a real flavour boost!

6. Soup

Whether you make your own or buy tinned, soup can easily be elevated by a few simple additions. Add a swirl of plant-based Greek yoghurt or crème fraîche, chopped herbs (parsley or coriander), some toasted pumpkin and sunflower seeds, and wholegrain bread croutons.

7. Sandwiches

Who doesn’t love a good vegan cheese sandwich?! Add some avocado, pickle or even better, some kimchi or sauerkraut to give your gut bacteria a treat. In fact, a sandwich, made with wholegrain bread, is a tried and tested way to add a variety of plants into your diet – some tomato, cress, rocket and/or microgreens can be added to many fillings to soup up your sarnie.

8. Smoothies

Although fruit juices don’t count towards your 30 a week, whole fruit smoothies do as they still contain all the fruit’s natural fibre. A smoothie can be a delicious and highly effective way to tick off a large chunk of your 30 a week. Instead of just adding one type of berry, bags of mixed frozen berries, such as forest fruits, can be a great way to boost your berry count.

9. Pasta dishes

The popularity of pasta stems from its incredible versatility. When it’s in season, add chopped wild garlic leaves or drizzle with pesto, sprinkle with nutritional yeast and toasted pine nuts. In some parts of the world such as Poland, pasta is even enjoyed with fresh fruits such as strawberries as a sweet dish. Don’t knock it ‘til you’ve tried it!

10. Mashed potato

Mashed potato is a staple in many British homes but have you ever tried a mashed potato medley? Try mashed sweet potato or a mix of white and sweet potatoes with a little swede, parsnip and/or carrot then add chopped parsley, vegan horseradish sauce or roasted, mashed garlic. Comfort food that counts towards your 30 a week!

11. Roast potatoes

We all love crispy roasties that are fluffy on the inside, but potatoes aren’t the only veg that roast like a dream. Add some other veg alongside them in the pan; sweet potatoes, parsnips, butternut squash and/or beetroot. Other roasted veg such as cauliflower and broccoli can be dusted with spices such as smoked paprika and turmeric and enjoyed with a tahini dressing.

12. Beans

Elevate your baked beans by first lightly frying some chopped onions, diced red pepper and/or jalapeno chillis before tipping in the beans. Or you can add some spices such as turmeric and smoked paprika, or stir in some chopped mushrooms. With so many varieties of beans, which are often easily interchangeable in a recipe, they are a great way to diversify your plate.

13. Peas

For many people, garden peas or petit pois are their green vegetable of choice. They do go well with chips and tofish! Take them to another level by adding some edamame for an extra protein boost and/or some sweetcorn, or stir in a few mint leaves with a dollop of vegan mayo and a squeeze of lemon.

14. Curry

Whether you prefer a daal or a jalfrezi, spice-laden curries are a great way to tick off some of your 30-plants-a-week – in fact you can probably get close to 30 ingredients in one curry! Add spinach to dahl right at the end of cooking then top with lightly fried, sliced garlic and toasted cumin, coriander, fenugreek and nigella seeds for a savoury crunch!

15. Grain/Buddha bowls

If ever there was a perfect vehicle for getting a variety of plant foods in your mouth, it would be a grain bowl. You can alternate the grain base from brown rice to quinoa to couscous to bulgar wheat (or even use a mixture of different grains). You can then add different salad leaves, vegetables, a protein source such as tofu or tempeh, and any number of other toppings and sauces.

Eating 30 plants a week shouldn’t feel like a chore but more like a fun challenge and a way to spice up some habitual recipes that might be feeling a bit stale. Experiment with foods you haven’t eaten before and find new ways to enjoy those you’ve been eating for years. Your gut bacteria will thank you!