We know from the research that consuming >30 different plant foods per week is ideal for an optimal gut microbiome. This might sound overwhelming, but it isn’t limited to fruits and vegetables. If you are struggling with fruit and veg intake, however, check out my previous article on easy ways to boost this.
As well as a fruit and veg, plant foods include legumes, herbs, spices, nuts, seeds, wholegrains and extra virgin olive oil (EVOO). One of my favourite ways to boost plant diversity is through delicious snacks! Here are my top 10:
Edamame beans sauteed with EVOO, garlic and chilli. Batch cook a packet of frozen edamame beans in pods with the EVOO, garlic and chilli as an easy snack to enjoy across the week that comes in at 4 plant points.
Peanut Butter and Banana Vita-weats
Vita-weats 9 grains with peanut butter, banana and cinnamon. Such a tasty flavour combination that comes in at 12 plant points when including the different grains in vita-weats!
Berry and Passionfruit Yoghurt Pot
Frozen and warmed mixed berries with yoghurt, passionfruit, pepitas and cinnamon. Delicious and satisfying snack option that comes in at 7 plant points.
Next-level Ants on a Log
Celery sticks with ABC spread and a few sultanas. A diversified spin on an old classic which comes in at 5 plant points!
Snack plate with carrot sticks, capsicum sticks, baby cucumbers, hummus, sliced apple and some blueberries. Snack plates are great as you can throw on whatever you have in the fridge. This delicious combo will provide 9 plant points due to the plant points in hummus (including chickpeas, garlic, olive oil, and tahini)
Plant Protein Bar and Berries
Fodbods peanut butter choc chunk protein bar with ½ punnet blueberries and ½ punnet strawberries. Convenient and delicious, providing 8 plant points.
DIY Trail Mix
Trail mix with popcorn, macadamias, pecans, dark choc chips (yes cacao counts in moderation!), pepitas and pistachios. Prepare a batch to last the week – and easy way to get an extra 6 plant points.
Banana and Berry Smoothie
Combine ¾ cup soy milk, ½ cup frozen mixed berries, ½ frozen banana, 1 Tbsp peanut butter, 1 Tbsp LSA and ½ tsp ground cinnamon! Delicious snack on the go that comes in at 11 plant points!
Fruit and Nuts
Handful of unsalted mixed nuts (most pre-mixed nuts contain 5-6 varieties), a kiwi fruit and a mandarin – 8 plant points and a serve of fruit = a win.
Slice of wholegrain toast with avocado, tomato, basil and fetta. Based on a wholegrain bread containing 7 different plants, this delicious combo comes in at 10 plant points.
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