We know it can be a little scary when you start reading articles or reports that comment on the negative environmental state of the world directly relating to the food sector and key buzz words are thrown around like fresh caught produce in a fisherman’s market like: economic state, agro-bioviversity, sustainable nutrition and planetary health. It’s enough to make you want to hide under your blanket with a tub of Ben & Jerry’s. But there’s only so much hiding, putting your fingers in your ears and shouting ‘la-la-la’ as loud as you can, for so long. And I think it’s time we all peeked out from under the covers and digest some small bite-sized information and took a few baby steps forward in the right direction. Are you with me?

There are so many incredible ingredients that are currently grown on the planet - in-fact, according to a report by Knorr - there are up to 50,000 edible plants, but 60% of our plant-based calories come from just three of those - rice, wheat and maize. And if we continue to stick to our old trusted favourites - which is frankly just a little boring and we are all about flavour here - it will prove detrimental to our health and the environment.

But Why Is It So Dangerous To Keep Eating The Same Foods?

We have been eating rice for decades I hear you shout, so why should we change now? Well.. recent studies have shown that by growing the same crops, repeatedly, the biodiversity of the soil can become damaged. But don’t worry I won’t start getting into the details about cover crops, soil fertility and rotation - we will save that for another day; to ease us all in gently, Dorothy Shaver, Registered Dietitian; Global Sustainability Lead at Knorr and WWF have launched a report highlighting the top foods we should all be embracing to eat more sustainably, increasing our diversity and explore more unique and unusual ingredients - without having to do much work.

“The food we eat and the way they are grown are causes of water scarcity, drought, climate change, species loss, malnutrition and human health problems” Shaver comments who is encouraging people to help change the world, by just changing what’s on their plates.

Dorothy Shaver, Registered Dietitian, Global Sustainability Lead, Knorr

What is the Future 50 Foods Report?

The report, which was created to inspire people to use food as a way to unlock the potential in human and environmental health - and subsequently eating what is on it will help “use less resources, emit less greenhouse gas emissions, have higher yield and contain valuable nutrients” says Shaver who comments that “together we can help slow our impact on climate change and improve human health… [all] while saving valuable resources.” Knorr’s ambition and encouragement is to use the power of flavour to help us get on board with swapping our trusted faves. By making these simple swaps, which you can find at your local grocery store - so no weird and wonderful hunting needs to occur (maybe just in a different section of the supermarket, we can’t make it 100% easy for you!) we can all make a huge difference, without missing out on flavour or those all important nutrients.

So What Do I have to Swap?

Taking 10 of the most simple swaps from the full 50 - the team have created this simple guide to eating good and doing good, with some delicious recipes to fully whet that appetite and get you fully on board.

Swap Aubergine/ Eggplant for Prickly Pear (Nopales)

The prickly pear, better known as the cactus fruit, store their own water which means they require little water to grow and are able to survive harsh weather conditions. They are packed with substantial amounts of Vitamin C and E along with fibre and essential acids. Enjoy them raw, cooked or grilled like you would its replacement or make into tasty sauces, juices or jams.

Try these delicious Grilled Nopales Open Tortilla’s to get you started.

Swap White Rice for Quinoa, Fonio or Amaranth

Trust us: these grains may be difficult to pronounce but they are worth the swap. All three take significatnly less resources to grow while providing far more nutrients. Quinoa is a great gluten-free grain that balances protein, fat, minerals and vitamins perfectly. Fonio is loved by Gwyneth Paltrow and is Africa’s oldest cultivated cereal and highly nutritious and Amaranth is a fibre rich grain that adds a delicious nutty taste. Have a play around and see what you like best.

Try this delicious Veggie Parmesan Quinotto to get you started

Swap Iceberg Lettuce for Seaweed Salad

Algae is having a bit of a moment due to it’s incredible nutrient-rich and essential fatty acid containing properties and comes in different forms such as Laver (better known as Nori) or Wakame. It has a rich umami taste rather than an extremely salty one we can imagine you tasting right now and believe it or not - is an excellent replacement for meat flavours in dishes and stocks or shredded into salads, soups and stir-fries.

Try this delicious Trio of Bulgur, Red Quinoa and Barley on a Wakame Salad to get you started.

Swap White Potatoes for Cilembu Sweet Potatoes

Gain up to three times more Vitamin C and Calcium by making this simple swap. Plus these sweet potatoes have a honey-like flavour that adds a subtle sweetness to dishes and helps transform a simple potato dish to something spectacular with little to no effort.

Try this Roasted Hokkaido Pumpkin, Corn and Sweet Potato Salad with Alfalfa Sprouts to get you started.

Swap Peanuts for Hemp Seeds

Hemp is also having a bit of a moment but more in the CBD sense, but hemp seeds are also an incredible addition to any daily life. The seeds are soft and buttery and rich in Omega 3 and Omega 6 fatty acids. You can get them as an oil, a milk substitute, flour and in many products ranging from dips, crackers, breads and pre-made salads so there’s literally no excuse not to be hempin’ it up. Shaver also admits to topping them on ice-cream for a crunchy and nutty taste and we can’t wait to give that one a go. (Perhaps on our Ben & Jerry’s while we sneak back under the blanket?!)

Try this delicious Falafel with Smoked Aubergine Mayonnaise to get you started. (Or if you are paying attention, swap the aubergine for prickly pear for extra bonus points)

Swap Red Tomatoes for Orange Tomatoes

If you can do any of the swaps in this list - it has to be this one. There’s literally no excuse. Just by swapping the colour tomato you purchase you can help increase the crops yield and strengthen the food system by giving it a resilience it so desperately needs. The orange toms are also super sweet and less acidic than their red relatives and have double the Vitamin A and B’s. Winning all round.

Try these delicious Tofu Black Bean Tacos to get you started.

Swap Beef for Lentils

Lentils have a carbon footprint that is 43 times lower than that of beef, yet have a pretty indistinguishable taste and texture after cooking. Use red or yellow lentils to make rich purées or add into stews, curries, soups or your usual minced beef dishes - our fave: a lentil Bolognese.

Try these delicious Spicy Red Lentil Balls to get you started

Swap Parsnips for Black Salsify

A recently unknown cousin to the parsnip and also known as ‘the oyster plant’ the pale, creamy flesh underneath Black Salsify’s dark skin is a fantastic alternative to parsnips. Treat the same way - boil, mash, roast or bake for a delicious dish every time.

Try this delicious Fresh Corn Polenta with Broad Beans and Kale Pesto to get you started

Knorr / Spiced Mung Bean, Cliembu Sweet Potato and Kale Stew

Swap Peas or Green Beans for Mung Beans

Mung beans are prized for their crisp, clean taste and their ability to absorb flavour. They are already packed with protein, B Vits and various minerals and are great with noodles, curries or stir-fries, but you can also scramble them like eggs or puree them to resemble ice-cream. AND their sprouts add a delicious crunch to soups or sandwiches. The options are, like… endless. They taste great, do great and their natural body helps nourish the soil and nourishes your natural body - so pop these on your shopping list ASAP.

Try this Spiced Mung Bean, Cilembu Sweet Potato and Kale Stew to get you started.

Swap Lettuce for Beet Greens

Always tossed away, the leafy part of beetroot is actually the most nutritious - so make sure to savour it next time. On the palate it’s similar to that of Swiss chard and rich in Vitamins K and A. But also contain as much iron as spinach and give up to 25% of the recommended daily allowance of magnesium so stop these going in landfill and put them in your mouth instead. Probably harder to find in the supermarket than the other ingredients, so Shaver recommends checking out your local farmer’s market for this one instead!

Try this Honey and Lemon Quinoa Egg Salad to get you started.

Fancy learning more about the rest of the report, and trying your hand at some other delicious sustainable recipes. You can find it here.

Want To Help The Planet But Don't Know How? Start By Swapping These 10 Simple Foods