30 Plants a Week Challenge!

We all know that to help save the planet, we should be cutting down our intake of meat and be more reliant on plant-based foods. That’s not to say we should all make the change to processed versions of our old favourites, but to increase our immunity and general health, try to eat and include a wide range of plants in our diet, cooked fresh. Having read several studies, it suggests that people who eat around 30 different plants a week develop a better diversity of good gut bacteria, leading to better all-round immunity, which includes helping to prevent Covid and even some Cancers.

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Now, I don’t know about you, but I struggle to eat my 5-a-day, (or 7…whichever they’ve decided on now!) let alone 30 a week! But I was pleasantly surprised when I started looking into what 30-a-week actually meant. Anything plant-based is included: Things like spices count for a quarter of a portion; seeds and different nuts also go towards your quota. This, in my book, makes it significantly easier: a handful of pumpkin seeds on top of a Moroccan stew, or some chill spiced peanuts on a curry are quick and easy ways to top up.

With all this in mind, I did a quick count up and in a week, we ate around 40 different plants. If, for example, you mixed in some milled seeds with oats and topped with fruit, you’d be getting 7 plant based foods, and the smaller serving of the milled seeds would definitely count if you had it every day: Porridge with milled chia/flax/sunflower and pumpkin seeds with raspberries and blueberries = 7. Or for dinner, a veggie curry with several varied veg, topped with chilli nuts, coconut yoghurt and a large handful of coriander: aubergine, cauliflower, chickpeas, green beans, onion, garlic, ginger, chillies, tamarind paste, coconut cream, turmeric and curry powder, cashew nuts with chilli flakes, coconut yoghurt, fresh coriander …if you just count the big veg. you’re on around 5 … if you only count the fresh garlic, ginger, chillies, tamarind, dried turmeric and curry powder, fresh coriander and coconut as a quarter each, that still adds an extra 2 taking you up to 7. I’d be thinking that if you added these types of things to a meal a couple of times a week, they’d definitely count as a whole portion on their own, although I’ve struggled to find a definitive list of ‘amounts’ which would count as a whole.

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So you can begin to see how quickly it adds up … we’re up to 14 after a breakfast every day and one veggie meal. By day one, you’re well on your way to varying your plant-based food and mixing it up a little, but remember, it’s ‘different’ plants: If you have carrots every day, it only counts once! We’ve tried to cut down our meat intake during the week by including more veggie meals or making swaps…making a beany shepherd’s pie with 3 types of beans instead of a mince beef one, or a veggie curry rather than a meat-based one. And I’ve also tried to sneak extra veggies into meals by adding a handful of red lentils to soups, or topping the dinner with nuts / seeds and fresh chopped herbs. When I get bored, I order a Gousto recipe box for inspiration – they have some really good and easy veggie and plant-based recipes that you can make again and again without the box in the future and if you click the link, you get 60% off your first box and 30% off others in your first month. And you can cancel easily whenever you want.

So I’m going to set us a challenge – can you eat your 30 plants a week? Start on a ‘good’ day for you! Make a note of every plant you eat – remember, spices, nuts and seeds all count! Use the comments section below to share your final tally and any great recipes you’ve found along the way! What meal were you most surprised by? Was it easier or harder than you expected? Let’s be #inthistogether and see what changes we can make. For tips and tricks, look at this Zoe study piece, or for more information about preventing illness and improving immunity, look here. I’m looking forward to trying out some of your recipes, tips and tricks so don’t forget to share in the comments!

Roasted Moroccan Flatbread

This was inspired by a recent visit to Urban Food House, Bowness, where my daughter chose a Vegan Flatbread. Although our version isn’t vegan, you could simply omit the Feta cheese!

Choose any of your preferred Mediterranean vegetables…we used aubergine, courgette, red onion, and red and orange peppers. Chop these into bite-sized chunks, pop into a roasting tin and make a quick roasting dressing for them: a couple of dollops of harissa paste; a good glug of cold-pressed rapeseed oil if you have some otherwise olive oil will do; a sprinkle of vegetable bouillon powder or simply crumble in a stock cube and salt and pepper. Shake up and pour over the veg. Spread the chopped veg out, put across two trays if needed so it doesn’t steam, and roast for around 30 minutes or until softened with slightly crispy edge.

Next, drain and rinse a can or two of chickpeas. Place in one layer in a roasting tray and sprinkle over some ras-el-hanout, ground cumin, ground coriander and salt and pepper. Add a drizzle of oil, shake and roast for around 15/20 minutes. Once toasted, combine with the veg.

Meanwhile, squeeze half a lemon into some natural yoghurt, add the grated exterior of cucumber (you don’t want the watery seeds), some chopped mint leaves and salt and pepper.

Chop or crumble some Feta cheese. Serve both the yoghurt dressing and the Feta in separate bowls for people to add their preferred amount. I also added a small bowl of pumpkin seeds for some crunch.

Either make or buy some flatbreads. There’s a great recipe here, or I bought these from Tesco and they’re perfect.

Serve the warm flatbread topped with the veg and chickpea mixture. Let your family add Feta, yoghurt and seeds to their taste and enjoy! It was very quick on a school night as the oven and dressings do all the work. And super healthy and tasty too!

February’s Meet, Make & Munch

So, that’s another month whizzed by then. It’s been one of highs and lows for a lot of people I think: Friends have lost children, lives have been taken too soon or altered too drastically in a flash, while others have felt that they simply can’t carry on. My M, M & M are perhaps a little unorthodox this month; I’m hoping to focus on self-worth, positive thinking and time for yourself. So, with that in mind, I’ve put Cc into the creche for a couple of hours, tried not to feel guilty that she’s already had 3 full days at nursery this week or that I won’t get the time to spend with her come September, and been to a Body Combat class at the gym, not followed by my usual swim to stretch out but a long and luxurious sit in the steam room, where I thoroughly enjoyed listening to the conversation of others and not thinking! I then meandered to the cafe, bought myself a healthy cous cous and feta salad (again, trying not to feel that I actually could have made this quickly, easily and cheaply at home) and a piping hot Americano. I am now sitting down and trying to get some ideas down on the page.

Meet:

So many of us struggle to meet with others outside of working hours. Life sort of takes over and before you know it, you get up, do the morning routine, go to work, get home, do the evening routine, slump in front of the t.v. for an hour and go to bed. Sometimes without muttering more than a few words. And in this world, it’s becoming more common to work from home, without the need to leave the house or speak to others. We make plans and break them again – because situations have changed, because you just can’t motivate yourself to go out and be sociable,  because it’s easier to stay in. We rarely see friends, colleagues, anyone with whom we can chat, moan, grumble, shout, cry, and laugh. And when we do, we all ask the ‘right’ questions, “How are you doing?” but the answer remains the same, irrelevant of the actual feelings encountered…”Fine, thanks.”

Sometimes, when you get that feeling that something’s not right, that sinking in your tummy, that nagging doubt in your head, ask again. And again. And in another way. On your own with them, without other distractions, or simply letting them know that you’re worried for them and want to know if they’re ok. Perhaps you’ve noticed something specific…tell them, “I’ve noticed you’ve spent a lot of time on your own recently, is there anything you’d like to talk about?” If they obviously don’t want to talk, maybe ask if there’s anyone else they could talk to. Show them, tell them you’re there to listen, don’t expect them to know that, just because you’re their friend. And then do listen, really listen, empathise with feelings. And seek help together if that’s what’s required.

But remember, there is only so much you can do – decisions made by others are out of your hands. They are just that – their decision.

I’m no psychologist or psychiatrist; I have no qualifications in life coaching or mentoring; I’m haven’t done courses on this stuff…but, I know it’s important to have friends and get out of the house and your daily routine every so often. And not just to have them, but to actively be involved with them. You need people around you to help, support, give advice. People who see things from a different angle, people who can get you moving when you need it.

But sometimes, you have to love yourself too. You have to accept the praise, feel good about yourself when you’ve achieved your set goals. Recognise that yes, there are going to be bad days, but that there are also going to be good days – see the positive, feel the good. Sometimes, you need to give yourself a kick up the bum to get out too, even if you don’t want to. Get off that sofa, see your friend, go for a cup of tea or glass of wine. Again, I understand it’s not that simple for a lot of people, that there are many deep issues at play. I know not everyone can find the positive in themselves, and that it can be immensely difficult.  So sometimes you need to be the friend that goes to them, turns up on their doorstep with bar of chocolate and walks in for a catch up.

I’m in complete agreement, not only with my husband (for once) but also with much other advice and evidence that getting outside is hugely beneficial for your health. Even if it is blowing a hoolie and tipping with rain! I see so many people on the running machines at the gym on sunny, crisp mornings, and wonder why on earth they’re choosing to run inside in a windowless, noisy box rather than through the beautiful park and along the river that is a step away outside. It just doesn’t make sense to me. Seeing and listening to the nature, feeling the breeze, have the elements touch your skin surely has to have a positive impact on your physical and mental well-being? That feeling of crossing a stream with bare feet in the summer and your skirt tucked into your pants; listening to the breeze through the leaves or the early morning birdsong, seeing the super low crescent moon with Venus burning brightly at her side – surely these lift the spirit? Doctors are even beginning to prescribe outdoor activities to ease anxiety and stress and improve mental health: These include activities such as gardening, walking, bird watching and just getting ‘down’ with nature!

So, along with meeting friends, talking and listening, I would hugely promote the idea of getting back to nature and re-engaging with the outside.

It’s ok not to be ok.

Make:

Engaging with my own advice in getting back to nature, I went for a wander round the, rather squelchy and muddy, garden last weekend. It was a pleasure to see all the new shoots and growth, the bright yellow daffodils, the magnolia blossom just starting, Mahonia buds beginning. I cut a few too to make a Spring posy, or ‘tussie-mussie’ as my mum calls them. This term hails from the reign of Queen Victoria when little seasonal bouquets became something of a fashion accessory. Just a few daffs, a spring of a Christmas Rose or Helleborus, an errant crocus I found in the lawn and what was left of the Snowdrops. It makes the feature of our Spring Seasonal display and I’m looking forward to changing it over the next few weeks and different flowers push through. 

Munch:

February always seems to be the month where I crave fat – cheese, bacon and unctuous, gloopy stickiness: Tartiflette, Cheese toasties, crispy baked potatoes filled with bacon and cheese…the list goes on. But my husband has had other ideas, with an attempt at veggie meals during the week. This will, hopefully, have a knock on effect in terms of my mental health too, feeling that I’m eating better, fresher, getting more nutrients. It should help me feel less tired, more active and generally ‘weller’. So I had to get my thinking cap on. Most of these meals either involve beans, paprika or mushrooms, so I tried a few different things out to get a variety. Here are a few of the favourites:

Lentil, Chickpea and Butternut Squash Stew with Moroccan Flavours – topped with toasted flaked almonds, cranberries and Feta.

Chickpeas, tomatoes and Fennel with a lemony twist

Black Bean Chilli served with Soured Cream over a Sweet Potato Jacket.

Peppers and tomatoes with a paprika hit, served with chopped fresh Parsley, Pumpkin Seeds and Feta, alongside homemade crispy tortilla chips.

Most recipes have either been posted on my Insta. account or on the Chimney House Facebook page, so feel free to pop over there and have a look.