30 plant foods to eat each week


30 plant foods to add to your diet

Vegetables

1. Green beans

Add cooked green beans to this nutritious grains, greens and beans salad with pesto dressing that’s guaranteed to rack up your plant points.

Green salad in a large round bowl with broccoli, green beans, freekeh, borlotti beans and green pesto on top

2. Rocket

Serve dressed rocket on the side of all your favourite dishes, including this Italian-style chicken parmigiana topped with tomato and cheese.

Chicken in parmesan and tomato sauce on a plate with salad

3. Sweet potato

You’ll get nearly 10 plant foods in this comforting sweet potato and chickpea curry. Plus, sweet potatoes are rich in protective antioxidants.

Bowl of sweet potato and chickpea curry on a bed of rice sprinkled with coriander, next to a bowl of yogurt

4. Broccoli

Add in whatever veg you have in the fridge that need using up to this speedy broccoli stir-fry. A handful of toasted cashew nuts would take your plant points up a notch.

A white plate of broccoli, noodles and chilli with a pair of wooden chopsicks on a white background with a blue linen napkin

5. Peas

You can still tuck into comforting risotto while getting in your plant foods, try this pleasing green pea risotto.

Bowl of pea risotto next to a glass of water

6. Spinach

If you’re craving a curry, go for fragrant palak paneer, it’s made with turmeric, ginger, chilli and spinach.

Palak Paneer Recipe

Fruits

7. Blueberries

Whizz up a refreshing blueberry smoothie for a healthy breakfast.

Two glasses of blueberry smoothie surrounded by blueberries

8. Orange

Add citrussy segments to a beetroot, orange and feta salad for a wholesome light lunch.

A white bowl filled with a beetroot, orange and green leaf salad with crumbled feta on top

9. Dates

Add a touch of sweetness to this pepper, date and harissa tagine, you could even serve with quinoa to get yourself another plant food.

Pepper, date and harissa tagine in a serving bowl

10. Bananas

If you need a little afternoon pick me up, enjoy a slice of healthy banana bread, with a cup of tea of course.

A loaf of banana bread with two slices ready to serve

11. Apples

Waldorf salad is a delicious combination of fresh and crunchy. Slices of apple and grape add sweetness, while walnuts provide good fats.

A large plate of waldorf salad with lettuce leaves as the base

Wholegrains

12. Quinoa

Get double the protein and double the plant points by making a quinoa and black bean chilli. Top with coriander and avocado for a few more.

Pot of chilli and bowl topped with avocado

13. Oats

Cut back on sugar and processed foods by making your own healthy granola. This way you can ramp up the plant foods by adding extra nuts, seeds and spices, along with the oats.

A bowl of granola next to a jar of granola and a glass of orange juice

14. Barley

Rather than making risotto with white rice, try mushroom pearl barley risotto with roasted carrots.

Two bowls filled with barley risotto and topped with orange roast carrots

Legumes

15. Chickpeas

Think outside the box when it comes to sides, instead of always opting for mash or rice, try chickpeas. This seared pork loin with harissa chickpeas should do the trick.

Seared pork loin with harissa chickpeas

16. Kidney beans

An easy win with kidney beans if to add them to vegan chilli, along with vegan mince.

Vegan chilli recipe

17. Black beans

For a meat-free Mexican night, it’s got to be sweet potato and black bean tacos. Simply fill, wrap and eat for a 10/10 family meal.

Tacos featuring sweet potato, black beans and coriander salsa

18. Lentils

Not only will you benefit from fibre-rich lentils, you’ll give your good gut bacteria a boost with this miso-roasted cauliflower, avocado and lentil salad.

A platter topped with roasted cauliflower, lentils and slices of avocado

Nuts and seeds

19. Sunflower seeds

Try this gluten-free goat’s cheese salad with candied sunflower seeds and cranberries for a light lunch.

Goat’s cheese, sunflower seed and cranberry salad

20. Walnuts

For a low-calorie, nutritious lunch try this raw cauliflower, walnut and apple salad with a heart-healthy extra virgin olive oil dressing.

A cauliflower salad with parsley and apple cubes

21. Cashews

Nuts are an easy way to rack up a few more plant foods in your meal. Instead of a simple chicken stir-fry, make it a chicken and cashew stir-fry instead. Throw in whatever veg you need to use up, we’ve gone for celery and peppers.

A wok full of chicken, vegetables, celery and toasted cashews

22. Pine nuts

A handful of toasted pine nuts adds a nice crunch to many dishes. Alternatively, use them to make your own pesto – it’s easy and unprocessed, unlike the shop-bought version.

A jar of homemade pesto with a spoon and basil leaves

23. Chia seeds

For an indulgent start to the day, try these PBJ breakfast parfait pots. The healthy take on strawberry jam is made with chia seeds and you’ll get an extra point for the peanut butter, as nut butters count as plant foods.

Peanut Butter Dessert Recipe

24. Pumpkin seeds

Add a crunchy sprinkle of mixed seeds, including pumpkin and sesame, to this zingy roast sweet potato, chipotle and orange soup with paprika seeds.

Two bowls filled with orange soup topped with seeds

Herbs and spices

25. Rosemary

Serve this Cajun salmon with rosemary sweet potato wedges and you’ll get plenty of good fats, fibre, antioxidants and an extra plant point for the rosemary.

Cajun salmon with rosemary sweet potato wedges

26. Coriander

Making your own soup instead of buying shop-bought is a great way to up your plant foods. This brightly coloured, soothing carrot and coriander soup has fresh coriander stirred through and sprinkled on top. As well as homemade croutons, for added crunch.

Carrot and coriander soup in a bowl with spicy flatbread croutons

27. Ginger

You’ll get plenty of benefits from this turmeric and ginger butter bean stew, as butter beans are high in fibre, turmeric has anti-inflammatory properties and ginger is believed to aid digestion.

A silver pan and white bowl filled with butter beans, green kale and a yellow broth

28. Cinnamon

Mix up your morning overnight oats to get more plant foods. Add nut butter, berries, seeds or spices – cinnamon brings a delicious, warming flavour.

a bowl of oats next to plates of berries, yogurt and chopped nuts on a red napkin

Surprising additions

29. Coffee

Coffee beans are seeds, so a black coffee counts as a plant food. Just make sure not to overdo it on the caffeine, as it may lead to headaches or poor sleep.

Four jars of coffee beans

30. Dark chocolate

As long as the chocolate you choose is minimally processed and at least 70 per cent cocoa, you can benefit from a couple of squares. That’s because cocoa beans, which are used to make chocolate, are seeds.

Bar of dark chocolate

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