Three Recipes to Help You Eat 30 Plants a Week

Hugh Fearnley-Whittingstall has crafted three recipes aimed at enriching diets with a variety of plant-based ingredients.

Hot Fish Sandwich with Satay Nut Butter Serves: 2 Ingredients:

  • 2 skinless fish fillets (100–120g each)
  • Light plain wholemeal flour
  • Oil or fat for cooking
  • 2 bay leaves
  • 2 garlic cloves, crushed
  • Sea salt and black pepper
  • 2 tbsp crunchy peanut butter
  • ½ small garlic clove, crushed or finely grated
  • Finely grated zest and juice of 1 lime or ½ lemon
  • 1 tbsp soy sauce
  • 2 large, soft wholemeal baps
  • 4 lettuce leaves
  • 1 ripe tomato, sliced
  • 2-3 tbsp Kimchi slaw (optional)

Method:

  1. Mix satay nut butter ingredients in a bowl, seasoning with pepper.
  2. Season fish fillets with salt and pepper, then dust with flour.
  3. Heat oil with bay leaves and garlic in a frying pan. Cook the fish for 3-4 minutes per side.
  4. Spread nut butter on bap bases. Layer with lettuce, tomato, and fish. Top with kimchi slaw.
  5. Assemble and serve immediately.

Creamy Roast Cauliflower and Cashew Soup Serves: 4 Ingredients:

  • 100g cashew nuts
  • 1.2–1.5 liters hot vegetable stock
  • 1 large cauliflower, trimmed and cut into florets
  • 2 leeks, trimmed and cut into chunks
  • 1 large onion, roughly chopped
  • 3 celery sticks, roughly chopped
  • 1 tsp cumin seeds
  • 2 tbsp oil or melted fat
  • 5 sprigs of thyme, leaves picked
  • Sea salt and black pepper
  • 3 tbsp extra virgin olive oil
  • 2 garlic cloves, finely sliced
  • 2 tbsp sunflower or pumpkin seeds
  • Pinch of dried chili flakes
  • Chives or parsley for garnish

Method:

  1. Soak cashews in hot stock for at least an hour.
  2. Preheat oven to 190°C. Toss cauliflower, leeks, onion, celery, and cumin seeds with oil, salt, and pepper.
  3. Roast 20-25 minutes until tender.
  4. Heat olive oil, garlic, seeds, and chili flakes. Set aside.
  5. Blend roasted vegetables with cashews and stock until smooth. Reheat.
  6. Serve topped with garlic oil and herbs.

Courgette, Honey, and Lemon Cake Makes: 8-10 slices Ingredients:

  • 350g coarsely grated courgettes
  • ½ tsp fine salt
  • 150g wholemeal spelt flour
  • 100g fine plain wholemeal flour
  • 100g ground almonds or hazelnuts
  • ½ tsp bicarbonate of soda
  • 1 tsp baking powder
  • 30g poppy seeds (optional)
  • 125ml rapeseed or coconut oil
  • 50g soft light brown sugar
  • 30g honey
  • 3 medium eggs
  • Zest and juice of 2 lemons
  • 4 sprigs of thyme, leaves picked (optional)
  • 50ml milk

Lemon Drizzle:

  • Zest and juice of 1 lemon
  • 1 tbsp honey
  • 20g caster sugar

Method:

  1. Preheat oven to 180°C and line a loaf tin.
  2. Sprinkle courgettes with salt and drain for 20 minutes.
  3. Mix dry ingredients in a bowl.
  4. Whisk oil, sugar, and honey. Beat in eggs, courgettes, zest, and thyme. Fold in flour mixture and milk.
  5. Bake 45-50 minutes.
  6. Mix drizzle ingredients. Spoon over hot cake. Cool before slicing.

These recipes are from "How to Eat 30 Plants a Week" by Hugh Fearnley-Whittingstall.