Newer research suggests that we should really be having at least 30 plants a week. Studies show that individuals who eat at least 30 different plant-based foods a week had more diverse gut microbes than those who ate much less. Remember herbs, spices, teas count.

And the more diverse plant foods we feed our gut microbes, the more diverse they become.
🔸This is extremely beneficial for supporting our immune health
🔸Reducing our chances of infection and inflammation
🔸Strengthening our gut barrier
🔸Enhances communication to the brain (gut - brain axis)
🔸Balance our blood glucose levels

Here are a few tips to get more plants into your diet:

• How many nuts and seeds can you get combined with your breakfast oats? Ie; Cacao/cacao nibs, coconut flakes, plant based milk and cinnamon all count too.

• Soups, stews and curries often involve around 3-4 veggies, but see how many herbs and spices you can add. This also makes the flavour more enjoyable.

• Homemade pesto, dips etc - they often include up to 4-5 plants.

• Alternate your herbal teas - go for variety and different blends.

• Vary your wholegrains: oats, spelt, quinoa, buckwheat, rice. Remember there are lots of different kinds of rice - wild, wholegrain, black, brown basmati.

• Keep frozen veggies and fruit in the freezer: peas, spinach, edamame beans, broccoli, berries etc. This is an easy and convenient way to add more plants to dishes.

• Get those pulses in: beans, chickpeas and lentils. They’re so versatile, and can be added to soups, stews, curries and salads. Your snacks can involve plants: dates, fruit, nuts, seeds, edamame beans, hummus, oatcakes.

• Fermented vegetables: kimchi, sauerkraut, or any other fermented veggie. Essential for supporting our gut health.

• Try at least 1-2 new recipes each week. As we’re creatures of habit we often end up cooking the same thing on a weekly basis, which means eating the same plants. If we try new recipes, it means we’re getting diversity.

Here are some of my favourite dishes to make:

• Baked Hispi Cabbage and Smoky Bean Bake

• Edamame, Spinach, Feta Pesto

• Roasted Aubergine and Chickpea Stew

If you visit my blog you can find lots of plant-based recipes https://www.rebeccarosenutrition.com/recipes

This was written by our in-house nutrition coach, Rebecca. If you’d like to work with her on a 121 basis, find out more here.