The scientific evidence supporting the numerous health benefits of consuming 30 different plants each week is robust and compelling, and I’m here to simplify this process for you. Don’t fall into the trap of thinking that just because this approach is undeniably beneficial, it must be a strenuous chore to achieve.
On the contrary, I genuinely believe that this endeavor can be enjoyable and fulfilling. My new book, How to Eat 30 Plants a Week, offers a collection of carefully crafted recipes that simplify your journey towards incorporating a delightful array of fresh vegetables, fruits, nuts, and spices into your meals, ensuring that variety and diversity remain at the forefront.
At the heart of exceptional cooking lies the art of harmonizing and layering plants of every kind, captivating our taste buds with unique flavor combinations. By embracing this culinary principle, you’re embarking on a journey that not only enhances your meals but also enriches your life. Enjoy this adventure, as it’s a continuous pursuit without a defined endpoint – much like all great excursions.
How to eat 30 plants a week
1 Shop wisely
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Gradually build a curated collection of essential store-cupboard ingredients. Select two or three varieties each of beans, nuts, seeds, and spices that you enjoy and feel comfortable using. For fresh vegetables, aim to increase both the diversity and quantity of what you consume, while being cautious not to overstock goods that you might not eat before they lose their freshness.
2 Eat more nuts and seeds
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This is an easily achievable goal. Although nuts and seeds have a long shelf life—often extending to several months—they serve as incredibly nutritious additions to your diet, packed with a beneficial mix of healthy fats, fiber, and protein.
3 Use your freezer
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Begin to view frozen vegetables not merely as basic side options, but as versatile ingredients that can elevate various multi-plant dishes, particularly soups, stews, and risottos. Frequently, as I near the end of meal preparation, I think: “I could toss in a handful of frozen peas,” and often, I do!
4 Double (and treble) your alliums
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When sweating onions for a dish, don’t miss the chance to enhance the flavor profile by incorporating garlic or a leek if you have one. This plant family is brimming with beneficial nutrients, including fiber, vitamins, and anti-inflammatory phytochemicals that bolster healthy cell development.
5 Go big on brassicas
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Dark green vegetables are among the most nutrient-rich plants available. They are high in fiber and contain phytochemicals called glucosinolates, praised for their anti-inflammatory properties. Brassicas are also significant sources of vitamin K, essential for bone health, and folate, a key B vitamin vital for red blood cell formation and nervous system function. Additionally, they offer a generous supply of vitamin C and can be found in various forms—cabbages, kales, broccolis, cauliflowers, and sprouts—readily available throughout the year in the UK.
6 Have a bean feast
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Most individuals could benefit from increasing the presence of beans, lentils, and chickpeas in their meals. These legumes are not only nutritious but also rich in protein, fiber, and essential micronutrients such as iron and several B vitamins. Tinned pulses are minimally processed and retain their nutritional value, while lentils can be cooked from scratch in around 20 minutes, offering a quick and healthy addition to any meal.
7 Snack the difference
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Incorporating healthy snacks can help you hit that 30 plants threshold within a week. Focus on nutrient-rich options such as nuts and seeds, fresh raw vegetables, and seasonal fruits—both fresh and dried (in moderation due to their concentrated sugar content). And don’t hesitate to indulge in a small piece of dark chocolate for an extra treat!
8 Have herbs handy
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Fresh and dried herbs are invaluable for adding depth and flavor to a variety of dishes, often brimming with micronutrients that are less abundant in other plants. Adding parsley to salads, sprinkling fresh coriander over soups, or snipping chives onto eggs not only enhances the taste but also boosts the nutritional value of your meals.
9 Keep your score
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To ensure you’re making meaningful progress, keep track of the plants you consume. You can count each plant only once per week—though feel free to tally it again in the following week. Eating carrots, kale, walnuts, or even watercress multiple times throughout a week is fantastic, but you’ll count each only once towards your goal. When you prepare just three or four of my recipes within a week, reaching and surpassing the 30 plants milestone becomes an attainable reality.
More from Hugh Fearnley-Whittingstall’s River Cottage:
**Interview with [Alex Reed Name], Author of “How to Eat 30 Plants a Week”**
**Interviewer:** Thank you for joining us today! Your new book, “How to Eat 30 Plants a Week,” has gathered quite a bit of attention. Can you tell us what inspired you to write this book?
**Alex Reed:** Thank you for having me! The inspiration came from the overwhelming scientific evidence highlighting the health benefits of consuming a diverse array of plants weekly. I wanted to show that incorporating 30 different plants doesn’t have to be a chore; it can be both enjoyable and fulfilling.
**Interviewer:** That’s a refreshing perspective! What are some practical tips you provide for beginners looking to incorporate more plants into their diet?
**Alex Reed:** One of my main tips is to shop wisely—start building a collection of essential ingredients, like beans, nuts, and spices that you enjoy. Also, don’t overlook frozen vegetables; they can be game-changers in creating nutritious, multi-plant dishes.
**Interviewer:** Great advice! You also emphasize the importance of alliums and brassicas. Can you elaborate on why these plant families are so beneficial?
**Alex Reed:** Absolutely! Alliums, such as onions and garlic, offer numerous health benefits and can elevate the flavor of any dish. Brassicas, which include vegetables like broccoli and kale, are nutrient powerhouses packed with fiber, vitamins, and anti-inflammatory properties that support overall health.
**Interviewer:** You mention a culinary adventure in your approach to eating more plants. How do you think embracing this journey can impact a person’s relationship with food?
**Alex Reed:** I believe when you view cooking and eating as an adventure, it shifts your mindset. It’s no longer about hitting a target number of plants; it becomes about exploration, creativity, and enjoying the process—whether it’s experimenting with new recipes or discovering your new favorite vegetable!
**Interviewer:** Lastly, what is one takeaway you hope readers gain from “How to Eat 30 Plants a Week”?
**Alex Reed:** I hope readers realize that the journey towards a more plant-rich diet can be delicious and fulfilling. Variety and diversity are key. Once you start mixing and matching different plants, you’ll find that enhancing your meals also enhances your life.
**Interviewer:** Thank you so much for sharing your insights today! Your book sounds like a fantastic resource for anyone looking to improve their diet.
**Alex Reed:** Thank you for having me! I’m excited for everyone to embark on this culinary journey.
