With studies showing we eat only three of our recommended five-a-day, plant-based food gurus Steve and Dave Flynn, better known as The Happy Pear, offer clever tricks for boosting your intake
Dinner winners: At every meal, aim for half your plate to consist of colourful, fresh, or cooked vegetables. This simple rule boosts fibre intake and adds more essential vitamins and minerals.
Try to include something extra each time – some sliced avocado or cherry tomatoes with chilli are great options, blending beautifully with the spices and ramping up the nutrients.
Start your day the right way: Kick off your mornings with a vibrant green smoothie or a warm, nutrient-packed elixir like ginger tea and a delicious bowl of fruit with granola and yoghurt. Getting fruit in early in the day is a great way to fuel energy and vitality.
Spice it up: To increase the fibre content of a curry, add tinned beans, lentils, or chickpeas. Beans are also high in protein and a source of energy, so they’re a brilliant addition at mealtimes.
Sweet enough: Bulk roast sweet potatoes in the oven or air fryer. They are often a favourite with children as they are easy to eat, sweet and tasty.
Go Popeye: Add frozen spinach to pasta sauces, chillies, stews, curries or dhals – you’ll barely notice it once it has been cooked down and it will bump up the nutrient profile.
Sarnie extras: For added crunch and nutrients, consider adding sprouts, such as broccoli or alfalfa, to sandwiches. They’re packed with vitamin C and will add fibre and protein, too. You can also pop chargrilled artichokes or peppers into the mix for something a bit decadent.
Snack attack: Rather than reaching for crisps and sweets, switch these out for healthier and more filling options.
Cut up crudites at the start of the week and store them in the fridge –that way, they are prepped and ready as an easy option when you’re looking for something to grab and tempted to open the biscuit barrel for a sweet treat instead of something more nutritious.
Try carrot sticks dipped in houmous or roast chickpeas with tamari and nutritional yeast. Simple swaps will soon become a habit.
Salad days: Instead of making a bog-standard lettuce, tomato and cucumber salad, broaden your outlook and try including different textures and flavours – beans, avocado, sweetcorn, beetroot, roasted sweet potato or butternut squash are all delicious.
Souped up: For anyone who struggles to eat veg – maybe little ones aren’t too keen – why not blend them into a smooth, chunk-free soup? It’s amazing what you can hide in a flavoursome tomato soup. Celery, carrots, spinach, leeks, courgettes, peppers, mushrooms and squash can be thrown in, and they’ll never pinpoint exactly what’s in the mix.
Meat-free Monday: If you’re a real meat-lover, why not initially experiment with just one plant-based meal a week to make a more seamless transition? Try a deliciously creamy mushroom linguine or hearty lentil shepherd’s pie, which all the family will enjoy. You’ll love how easy and delicious these can be and will soon be swapping in more plant-based meals, which are healthier for you and your budget too.
Think global: Explore traditionally veg-heavy cuisines like Thai, Indian, or Mediterranean. These naturally centre on fresh, plant-based ingredients and bold flavours destined to tempt your taste buds so you don’t have to think about adapting the recipes.
The Happy Pear 20 by David and Stephen Flynn (£23.99; Gill Books) is out now
