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Eat Plant-based without eating more Vegetables

Bowl of cereal topped with nuts and seeds

We know plant-based food is good for us, and good for the planet but it’s not just about eating fruit and vegetables.

Plants also include herbs and spices, nuts and seeds, beans and sprouted seeds, all of which can quickly and easily augment each meal.

Here’s how:

  • Start with one tablespoon of mixed seeds sprinkled on your veg or salad at lunch and dinner.

  • Add 1 teaspoon of cinnamon to your breakfast cereal, or ½ teaspoon turmeric and ½ teaspoon cumin to your eggs.

  • Get into beans! They’re full of fibre, very economical and easy to add in to the food you’re already eating, reducing meat intake and boosting health content without much effort.

  • Next time you make spaghetti bolognaise, switch the white pasta for wholemeal or courgetti and add 1/3 dried red lentils after you’ve fried off your meat, before you add the tinned tomatoes. They’ll cook down beautifully and get past the nose of even the fussiest eater. You may need to add a little extra stock as they’ll absorb liquid as the cook.

  • You can also add tinned chickpeas or kidney beans to any casserole you make. The additional fibre will keep you fuller for longer and can reduce bad cholesterol, as well as supporting your gut microbiome, one of your most important health promoters and protectors.

  • Sprouted seeds are super-charged for your health – buy them in the fresh aisle, or better yet sprout them yourself. They are germinated seeds, lentils or pulses – sprouted mung beans, or beansprouts are the most commonly eaten sprouts in this country. Alfalfa, broccoli, kale and radish sprouts are all delicious and can be added to soups, salads, sandwiches and even scrambled eggs.


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