How to eat 30 plants a week

As science proves the many health-boosting benefits of eating at least 30 different plants each week, Hugh Fearnley-Whittingstall shares recipes to help you meet the magic target

There's a compelling scientific case for the wisdom and health benefits of eating 30 plants a week, and I believe I can make it pretty easy for you. Don't assume that, just because this approach is undeniably good for you, it must be a chore to get there. I genuinely think the opposite is true.

On the whole, the recipes in my new book, How to Eat 30 Plants a Week, have done the hard work for you, putting glorious fresh vegetables, fruit, nuts and spices on to your plate in common-sense proportions, and with variety and diversity always at their heart.

The combining and layering of plants of all kinds has always been at the heart of great cooking, exciting and delighting our taste buds. And you are about to spend some time becoming more committed to this central tenet of the culinary art. Enjoy the journey - it's a lifelong pursuit that, like all the best adventures, has no final destination.

While my recipes are a great resource for packing in the plants, 30 a week is, first and foremost, a mindset. Essentially, it's a way of thinking about what you eat. Here are some useful tips and techniques that will help to set your mind to the task in hand.

Nine steps to 30 plants

1 Shop wisely

Gradually build up a rolling roster of useful store-cupboard ingredients. Choose two or three types each of beans, nuts, seeds and spices that you like and are confident using. When it comes to fresh veg, set your sights on upping both the variety and the quantity you eat - but don't overstock produce that you won't get round to eating while it's still really fresh.

2. Eat more nuts and seeds

This is an easy win. Although nuts and seeds have a shelf life, it’s usually measured in months rather than days, making them forgiving ingredients to keep to hand. They are such fantastically nutritious things, too, with a potent combination of healthy fats, fibre and protein.