Brothers Steve and Dave Flynn, the founders of the vegetable-loving Happy Pear cafe in County Wickow, share top tips including sneaking frozen spinach into your meals and eating more curry
With studies showing we eat only three of our recommended five-a-day, plant-based food, gurus Steve and Dave Flynn, better known as The Happy Pear, offer clever tricks for boosting your intake.
The identical twins, opened their original Happy Pear cafe in County Wicklow, Ireland, 20 years ago and have since written seven cookbooks celebrating all things meat-free and packed with veg, grains and legumes. Here the brothers share their tips for incorporating more plants into your daily diet – including how to cook vegetables in ways that even children will love.
Dinner winners
At every meal, aim for half your plate to consist of colourful, fresh, or cooked vegetables. This simple rule boosts fibre intake, as well as adding in more essential vitamins and minerals. Try to include something extra each time – some sliced avocado or cherry tomatoes with chilli are great options, blending beautifully with the spices and ramping up the nutrients.
Start your day the right way
Kick off your mornings with a vibrant green smoothie or a warm, nutrient-packed elixir like ginger tea and a delicious bowl of fruit with granola and yoghurt. Getting fruit in early in the day is a great way to fuel energy and vitality.
Spice it up
Add tinned beans, lentils or chickpeas to a curry to increase the fibre content. Beans are also high in protein and a source of energy, so they’re a brilliant addition at mealtimes
Sweet enough
Bulk roast sweet potatoes in the oven or air fryer. They are often a favourite with children as they are easy to eat, sweet and tasty.
Go Popeye
Add frozen spinach to pasta sauces, chillies, stews, curries or dhals – you’ll barely notice it once it has been cooked down and it will bump up the nutrient profile.
Sarnie extras
Think about introducing sprouts, such as broccoli or alfalfa, to sandwiches for added crunch and nutrients. They’re packed with vitamin C and will add fibre and protein too. Or pop chargrilled artichokes or peppers into the mix for something a bit decadent.
Snack attack
Rather than reaching for crisps and sweets, switch these out for healthier and more filling options. Cut up crudités at the start of the week and store them in the fridge –that way, they are prepped and ready as an easy option when you’re looking for something to grab and tempted to open the biscuit barrel for a sweet treat instead of something more nutritious. Try carrot sticks dipped in hummus or roast chickpeas with tamari and nutritional yeast. Simple swaps will soon become a habit.
Salad days
Instead of making a bog standard lettuce, tomato and cucumber salad, broaden your outlook and try including different textures and flavours – beans, avocado, sweetcorn, beetroot, roasted sweet potato or butternut squash are all delicious.
Souped up
For anyone who struggles to eat veg – maybe little ones aren’t too keen – why not blend them into a smooth, chunk-free soup? It’s amazing what you can hide in a flavoursome tomato soup. Think celery, carrots, spinach, leeks, courgettes, peppers, mushrooms and squash – they’ll never pinpoint what’s in the mix.
Meat-free Monday
If you’re a real meat-lover, why not initially try experimenting with just one plant-based meal a week to make a more seamless transition? Try a deliciously creamy mushroom linguine or hearty lentil shepherd’s pie, which all the family will enjoy. You’ll love how easy and delicious these can be and will soon be swapping in more plant-based meals, which are healthier for you and your budget too.
Think global
Explore traditionally veg-heavy cuisines like Thai, Indian, or Mediterranean. These naturally centre on fresh, plant-based ingredients and bold flavours destined to tempt your taste buds so you don’t have to think about adapting the recipes.
- The Happy Pear 20 by David and Stephen Flynn (Gill Books) is out now
