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Your Guide to Success|Eat more Greens - Less meat 1

DITCH RED MEAT...

Spaghetti bolognese, steak and chips, the famous Sunday roast… Meat dishes have traditionally enjoyed top-dog status in British cuisine, but there’s a steady rise in meat-free equivalents, from nut roast to pasta in a vegetarian sauce. This doesn’t necessarily mean we’re on a path to going from full-on meat-eaters to becoming vegetarians or vegans, but there’s strong evidence that we’re shifting our diets, so meat only appears on the menu a few days a week. A study by Kantar in 2022 revealed that 23% of British consumers claim to be following some form of meat-reduction diet, with 16% identifying as flexitarians by avoiding meat and fish on at least one day each week. Interestingly, studies show that over time flexitarians appear to be slowly eliminating meat and fish from their…

12 min

Your Guide to Success|Eat more Greens - Less meat 1

More greens – LESS MEAT

For years, it's been hot to fill up on protein sources like skyr and tuna. Today, however, the picture is changing, and vegetarian and vegan trends are booming. In the UK, 4.5% of the population follows a vegetarian or vegan diet, and the percentage is rising in other Western countries. “In New York, the hottest food spots are the Whole Foods Market stores, which are bursting with healthy food, especially vegetarian and vegan food,” says Marianne Levinsen, research director at the Fremforsk Center for Future Research. She believes that the vegetarian boom has not yet reached its peak. For many, it’s about eating the healthiest possible diet. Indeed, most studies show people who eat more vegetables and less meat are both fitter and weigh less than average. It is not…

11 min

Your Guide to Success|Eat more Greens - Less meat 1

ARE YOU NETTING THE RIGHT ONES… … when shopping for fruit & veg?

You stand in the vegetable section and, like everybody else, only pick the usual suspects: cucumber, lettuce and tomatoes, right? However, this lack of imagination means that we don't vary our intake enough and miss out on a host of health benefits. If everybody ate a minimum of 500 grams of fruit and veg a day, we could prevent upwards of 3,000 cardiac deaths a year and our average life expectancy would increase by one and a half years. Vegetables contain thousands of wonderful health-improving substances that reduce the risk of everything from obesity to cardiovascular disease, type 2 diabetes and bowel cancer. Fruit and vegetables are also generally low in calories and high in dietary fibre, which keeps blood sugar levels stable and increases the secretion of satiety hormones,…

9 min

Your Guide to Success|Eat more Greens - Less meat 1

small is beautiful 11 seeds for health

WHAT YOU GET: ✱ A healthy digestion✱ Lots of good fats✱ Tasty food 1) Chia seeds Good antioxidant Energy: 489 kcal ● Protein: 14.3 g ● Fat: 32.1 g ● Carbohydrate: 42.8 g ● Dietary fibre: 39.3 g Added bonus: These small fibre-rich seeds are stuffed with antioxidants that strengthen your immune system. As an added bonus, they also contain an enormous amount of manganese, which plays a key role in the metabolic process and acts as an antioxidant in the body. Most of the fat is omega-3, which is important to the body's overall well-being, although omega-3 from plants doesn’t have the same potency as omega-3 from fish. Health benefits: The use of chia seeds can be traced back to the Aztecs. Just like today, they were popular because…

8 min

Your Guide to Success|Eat more Greens - Less meat 1

Your healthy guide for life: Fats

Throughout the nineties and noughties, our consumption of fat plummeted. But now it’s goodbye to bran rolls and calorific tables; we’re once again popping full-fat products into our shopping trolleys in a big way. Dairies are reporting rising sales of butter and whole milk as fat once again becomes hot stuff. One particular group championing fat is those who want to eat truly natural food, where the fat hasn’t been replaced by suspect additives. In recent years, more and more studies have questioned whether fat was even a big culprit. Most recently, the US Dietary Guidelines Committee completed a scientific report concluding that there is no reason at all to have a cap on how much fat Americans – and the rest of us – can put on the dinner…

10 min

Your Guide to Success|Eat more Greens - Less meat 1

Recipes

4 satisfying SALADS ● SUSHI SALAD with salmon, edamame beans and miso dressing SERVES 2 ● 75 g/3 oz chestnut mushrooms● 1 tbsp soy● 225 g/8 oz salmon fillet*● 50 g/2 oz spinach● 100 ml/3.5 fl oz red cabbage, finely chopped● 100 g/4 oz edamame beans● 1 carrot, cut into strips● 1 avocado, diced● 1 spring onion, finely chopped● 1 tsp black sesame seeds● 10 dried cranberries Miso dressing: ● 1 tbsp white miso paste● ½ tbsp sesame oil● Juice of ¼ lime● ½ tbsp soy sauce● ¾ tbsp toasted sesame seeds 1. Fry the mushrooms over a high heat in the soy sauce for just a few minutes. 2. Next, thoroughly mix the miso dressing ingredients together. If the dressing is too thick, add a little water until you reach…

13 min

Your Guide to Success|Eat more Greens - Less meat 1

PLANT-BASED & packed with protein

Slim, strong and full You get all this when you eat good protein, and some of the healthiest proteins are greens. Use them as an alternative to meat.…

1 min

Your Guide to Success|Eat more Greens - Less meat 1

Flexitarian What’s that?

For a long time, vegetarians were met with incredulity, constantly being asked, “Why don’t you eat meat?” But the question has been turned on its head and now more people are asking, “Why do you eat meat?” Looking into the gastronomic crystal ball, we can see that the current green wave is building into a tsunami. It began with the Meat Free Monday movement started by former Beatle Paul McCartney back in 2003. Since then, the number of flexitarians, who eat steak one day and falafel the next, has grown with the publication of green cookbooks and the opening of vegetarian restaurants. A flexitarian is simply a part-time vegetarian. Someone who, for one reason or another, wants to eat less meat, but takes a pragmatic approach to the odd slice…

8 min

Your Guide to Success|Eat more Greens - Less meat 1

COME TO DINNER IN 2033

Before we jump into the future, let’s go back to the past. Close your eyes and imagine yourself back in the 1960s. You’re in the kitchen, dishing up dinner for your family. Meat is expensive, so it’s only eaten in small quantities. Tomatoes are only on the table when they are in season. And forget imported produce – there isn’t any. But there is plenty of pickled and preserved produce in the pantry. Generally, the food you eat is locally grown. And throwing out yesterday’s leftovers is out of the question. You eat everything. “If we all ate like when I was a kid living in the countryside, we’d be OK,” says Anna Haldrup, head of the Department of Food Science at the University of Copenhagen. Past household values have…

10 min

Your Guide to Success|Eat more Greens - Less meat 1

FOOD IN A FLASH 20 kitchen shortcuts

Fire up frozen vegetables You save time on both washing and chopping if you use frozen vegetables. Plus, they’re just as healthy as fresh vegetables. Vitamins and minerals are really well preserved when frozen. Squeeze onions before peeling. This loosens the peel and makes them easier to handle. Double up and chill It doesn’t take many more minutes to make double portions of the casserole or lasagne you’re cooking anyway. In turn, you save a whole evening in the kitchen later in the week when you can just pull the food straight from the fridge or freezer. Boil water in the kettle… …before pouring it over rice or pasta. It’s faster than letting the stove do all the work. Fill up with lentils If you have some salad or meat-based…

3 min

Your Guide to Success|Eat more Greens - Less meat 1

Mad for BEANS

If you only consider beans as an ingredient when rustling up a big pan of chilli con carne, you need to think again. After all, the arguments in favour of eating more beans are endless: not only are they extremely good for you, your waistline and the planet, but they can also help fatten up your wallet. Here we take a look at what makes beans so magical (and it has nothing to do with beanstalks, hangry giants or hens that lay golden eggs). Plant-based proteins Health first. Beans contain a lot of dietary fibre, which both fills you up and strengthens your gastrointestinal system and, thus, your digestion as a whole. In addition, beans contain a wide range of vitamins and minerals, such as iron, zinc and magnesium, which…

10 min

Your Guide to Success|Eat more Greens - Less meat 1

HIPPIE BOWLS – healthy salad bowls in all the colours of the rainbow

CREATE A HEALTHY SYMPHONY OF COLOUR FROM LEFTOVERS Start your day with a bowl of vegetables These trendy hippie bowls are a type of hearty vegetarian salad, often using leftovers. We've chosen four delicious, colourful salad bowls that will fill you up and pack your body with energy and health. Two of them are bursting with vegetables, one with chicken and one with salmon. HIPPIE BOWLS – all in one bowl How to mix your own HIPPIE BOWL A hippie bowl is originally a vegetarian dish made up of the following elements: 1. A grain product such as rice or quinoa, preferably from last night's leftovers. It can also be legumes like lentils or beans. 2. Lots of vegetables – the more colour, the better! Have them raw, roasted, steamed or…

1 min

Your Guide to Success|Eat more Greens - Less meat 1

4 burgers IN ALL COLOURS

TIP: Try the veggie burgers on rye bread, with a salad or together with a fried egg. TIP: All the patties can be frozen - so make a big batch and have an easy dinner another day!…

1 min

Your Guide to Success|Eat more Greens - Less meat 1

Family favourites ALL MEAT-FREE

TIP If you want to go vegan, use yeast flakes instead of Parmesan. They also provide a nice, full-bodied flavour. TIP You can make your mayo leaner by substituting half of the mayonnaise with a low-fat sour cream. TIP Dhal tastes good with flatbread or rice as a side dish, but can easily be eaten on its own as a kind of creamy soup.…

1 min

Your Guide to Success|Eat more Greens - Less meat 1

1KG OF FRUIT & VEG A DAY FEEL FULL, SLIM AND HEALTHY

Greens are wonderful, and if you want to do a really good deed for your health and your body, you should start upping your fruit and vegetable intake. Arguments in favour line up one after the other. Vegetables are packed with vitamins, minerals and antioxidants that boost your immune system and lower your risk of cardiovascular disease and certain cancers. At the same time, they provide you with carbohydrates and proteins, and in the case of avocados and olives, even with healthy fats. This green gold works small miracles in your intestines. Vegetables are generally rich in dietary fibre, which nourishes healthy gut bacteria. A lot of research is being done these days on the importance of gut bacteria, and all the evidence suggests that they have a huge impact…

12 min

Your Guide to Success|Eat more Greens - Less meat 1

There’s a bad guy in your fridge: AVOID THE VILLAIN AND STAY HEALTHY

If you want to eat healthily, you can’t stuff yourself with steak. In recent years, research has established that red meat – defined as any meat from animals with four legs – increases your risk of cardiovascular disease and certain cancers. The recommended maximum amount of meat we should eat per week is 500 grams. This presents us with a challenge: how do we get the filling, muscle-building proteins that are so good for us when we need to reduce our meat intake? Plenty of good alternatives Fortunately, there is plenty of protein in other animal sources, such as fish, poultry, eggs and dairy products. Add protein-packed pulses such as dried beans and lentils, and you’ll easily cover your protein needs, with a host of other nutritional bonuses. For every…

8 min

Your Guide to Success|Eat more Greens - Less meat 1

Mediter ranean magic

10 healthy ingredients that can lengthen your life by up to 15 years 10 HEALTHY MEDITERRANEAN GEMS ● GARLIC Lowers your blood pressure Why: Garlic contains a substance called allicin, which lowers blood pressure. Allicin even has a blood-thinning and clot-preventing effect. How: Fresh garlic contains the substance alliin and the enzyme alliinase. When the clove is chopped or crushed, these substances combine to form allicin, the active ingredient. Quantity: One or two cloves of fresh garlic each day should be enough to have an effect. If you like, you can chew some fresh parsley afterwards to prevent bad breath. ● WHOLEGRAINS Worth their weight in gold Why: Many people imagine piles of pasta when they think of a Mediterranean diet. But the people of Crete, on whom much of…

11 min

Your Guide to Success|Eat more Greens - Less meat 1

LEARN TO LOVE FISH

Oh no, is it fish day today? If you’re one of those who wrinkle their nose in disgust and hang back when the dish of the day is fish – whether in the canteen or at home – you’re certainly not alone. Because, while we as a nation chew our way through copious amounts of meat week after week, it’s a different story when it comes to the creatures of the sea. In fact, just 37% of UK consumers can boast of eating the two portions of fish a week recommended by the NHS, according to a YouGov poll in 2022. The poll also revealed that 36% eat it just a few times a month, 14% consume it even less frequently than that, and 12% never eat it at all.…

10 min

Your Guide to Success|Eat more Greens - Less meat 1

Juicy Salmon

● ORANGE GLAZED SALMON with fennel crudités 2 servings ● 2 salmon pieces (125 g/10 oz)● 1 fennel bulb● 2 limes● 1 lemon● Sea salt● A handful of fresh mint leaves● 1 tbsp extra virgin olive oil Marinade: ● 2 tbsp soy sauce● 4 tbsp orange juice● 1 tbsp maple syrup● 1 tsp ground ginger● A pinch of black pepper Debone the fish. Mix the marinade and brush it over the top of the salmon, then place the fish in the remaining marinade. Cover and refrigerate for an hour. Finely chop the fennel on a chopping board and squeeze over the juice from one lime and half a lemon. Season with salt and pepper to taste. Fry the fish in olive oil in a non-stick pan, first on one side…

3 min

Your Guide to Success|Eat more Greens - Less meat 1

Recipes

Meat-free kich-start ● SPICY CHIA PARFAIT with mango, ginger and cayenne pepper SERVES 2 ● 200 ml/7 fl oz milk, possibly oat milk or coconut milk● 2 tbsp chia seeds● 4 tbsp coconut flour● 2 tbsp skyr or Greek yoghurt● 1 mango, peeled● 20 g/1 oz ginger● 1 pinch cayenne pepper● 100 ml/3.5 fl oz orange juice or milk● 50 g/2 oz raspberries, fresh or thawed from the freezer 1. Put the milk, chia seeds and coconut flour in a bowl and mix. 2. Refrigerate the mixture for 20 minutes or overnight to allow the chia seeds to absorb the milk and form a thick, porridge-like consistency. Feel free to stir the chia once or twice while in fridge. 3. When the mixture is ready, add the skyr or yoghurt…

18 min