As part of this, he’s also created the Daily Dozen, which is a list of essential plant foods that you should eat every day for optimum health and well-being. To make it even easier, we’ve created a checklist and planner that you can print off and stick on your fridge or kitchen cupboard:
Here are some food group sources and serving size suggestions from his book to help you make sure you are getting everything you need, every day from your vegan dishes.
Black beans, butter beans, cannellini beans, chickpeas, edamame/soyabeans, peas, kidney, haricot, lentils, pinto etc.
- 60g hummus or bean dip – (3 tbsp)
- 130g cooked beans, lentils, tofu – (1/3 tin/can beans, drained or 1/3 standard tofu block)
- 150g fresh peas or sprouted lentils
Acai berries, barberries (good for acne), blackberries, blueberries, cherries, cranberries, goji berries, raspberries, strawberries etc.
- 60g fresh or frozen – (3 tbsp)
- 40g dried – (1 generous handful)
Greens are the healthiest vegetables, and berries are the healthiest fruits. Colourful foods are often healthier because they contain antioxidant pigments. The colours are the antioxidants: so red onions have more than white, red grapes have more than green, red apples have more than green, red cabbage has more than green etc.
Apples, dried apricots, avocado, bananas, clementines, dates, dried figs, kiwi, limes, nectarines, oranges, pears, black plums, pomegranates (with dried fruit it’s recommended to choose the unsulphured varieties).
- 1 medium-sized fruit
- 120g cut up fruit
- 40g dried fruit – (1 generous handful)
If you are drinking fruit, blending is better than juicing to preserve nutrition. Adding citrus/zest to your meals not only adds colour and flavour, but also nutritional value.
Rocket, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, collard greens, horseradish, kale, mustard greens, watercress etc.
- 30-80g chopped
- 12g brussel or broccoli sprouts – (approx. 2 sprouts)
- 1 tbsp horseradish
Chop up your veg about 40 minutes before you cook it. This preserves the healthy enzymes within. When making soup – blend the veggies first!
Rocket, collard greens, kale, spinach, swiss chard etc.
- 60g raw – (1/5 of bag)
- 90g cooked
Smoothies are a great way to get children to eat their greens! The basic triad is a liquid, ripe fruit, and fresh greens. For example, 250ml of water or plant milk, a frozen banana, 120g of frozen berries, and 60 grams of baby spinach would be a classic green smoothie 101.(Baby spinach may have higher levels of phytonutrients (the good stuff!) than mature spinach leaves.)
Add some plant fats to your salad to maximise absorption. When researchers tried feeding people a salad of spinach, romaine, carrots, and tomatoes along with a source of fat, there was an impressive spike in carotenoid phytonutrients in their bloodstream over the next eight hours. That’s just a single walnut or a spoonful of avocado or shredded coconut.
Artichokes, asparagus, beetroot, peppers, carrots, sweetcorn, garlic, mushrooms, okra, onions, pumpkin, sea vegetables, snap peas, squash, sweet potato, tomatoes, courgette etc.
- 60g raw leafy veg – (3/4 of salad bag)
- 50g raw or cooked non leafy veg
- 125ml veg juice
- 7g dried mushrooms
White cauliflower doesn’t appear to have much to offer at first glance, but because it belongs to the cruciferous family, it’s one of your healthiest options. Similarly, white mushrooms provide myconutrients not found anywhere else in the plant kingdom.
When picking out tomato products, choose whole, crushed or chopped tomatoes instead of tomato sauce, puree, or paste. Drinking tomato juice is great for your immune system.
- 1 tbsp, ground
Nuts and Seeds
Almonds, brazil, cashew, chia seeds, hazelnuts, hemp seeds, pecans, pistachios, pumpkin seeds, sesame, sunflower, walnuts etc.
- 30g nuts or seeds – (1 handful)
- 2 tbsp of nut or seed butter
Of all the nuts studied, researchers found the greatest benefit was associated with walnuts, particularly for preventing cancer deaths. People who ate more than three servings of walnuts per week appeared to cut their risk of dying from cancer in half.
Barley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, teff, whole-wheat pasta, wild rice etc.
- 100g hot cereal / cooked grains, pasta, sweetcorn kernels
- 50g cold cereal
- 1 tortilla wrap / slice of whole-meal bread
- 30g popped popcorn
Herbs & Spices
Allspice, basil, bay leaves, cardamom, chilli powder, cinnamon, cloves, coriander, cumin, curry powder, dill, fenugreek, garlic, ginger, horseradish, lemongrass, marjoram, mustard powder, nutmeg, oregano, smoked paprika, parsley, pepper, peppermint, rosemary, saffron, sage, thyme, turmeric, and vanilla.
- 1/4 tsp of turmeric, along with any other (salt-free) herbs and spices.
Black tea, chai tea, vanilla chamomile tea, coffee, earl grey tea, green tea, hibiscus tea, hot chocolate, jasmine tea, lemon balm tea, matcha tea, almond blossom oolong tea, peppermint tea, rooibos tea, water, and white tea.
- 1 glass
Remember: print off your very own checklist to help you keep a record of what you’re eating each day – Daily Dozen Checklist. And, please check out the Vegan Recipes section of our website for inspiration 🙂