We’ve long been told to eat our five a day for better health, but more recently the focus has shifted to eating an even wider variety of plant foods, not least because it’s imperative for gut health. Renowned gut experts Professor Tim Spector and Dr Megan Rossi both advise eating 30 different plant foods a week for a more diverse gut microbiome. If this sounds like a tall order here are three easy ways to go about it.
Eat what’s in season
Not only does seasonal produce taste better, it is kinder to the environment and a straightforward way to change up the fruit and veg on your plate. The Vegetarian Society has a handy list of what’s in season in the UK by month on its website. In February you can feast on apples, beetroot, Brussels sprouts, carrots, celeriac, chicory, Jerusalem artichokes, kale, leeks, mushrooms, onions, parsnips, pears, purple sprouting broccoli, red and white cabbage, salsify, Savoy cabbage, spring greens, spring onions, squash and swedes.
Make this lovely seasonal slaw and get six plant foods under your belt by grating raw carrot and beetroot (peeled), adding grated apple (with the skin on), thinly sliced red onion and a small handful of chopped mint leaves. Dress with 1 tbsp extra virgin olive oil, juice of a lemon, 1 tbsp runny honey and season with salt and pepper.
Don’t forget seeds, herbs and spices
They all count as plant foods and can be added to many dishes you already make. Don’t be afraid to experiment – a little bit of chilli can jazz up simple vegetable sides, and fresh herbs are excellent in salads or sprinkled over curries.
One of the best ways to eat more seeds on a daily basis is to make a spicy seed mix. In a large frying pan, toast 100g mixed seeds on a medium heat for several minutes until they start to colour and pop. Mix up 1 tbsp extra virgin olive oil and 1 tsp each of cumin, coriander, turmeric, ½ tsp red chilli flakes and a pinch of salt and pepper. Add the seeds to the spicy oil and combine well. The mixture will keep for two weeks in an airtight container and can be sprinkled over morning eggs, as a crouton for soup or to add texture to a salad.
