The foods
21 everyday plant foods. Nutrition per 100 g from USDA FoodData Central, rounded.
Kiwi fruit
More vitamin C per 100 g than an orange.
Mango
Cut it hedgehog-style: score, flip, eat.
Watermelon
About 91% water by weight.
Avocado
Most of its energy comes from fat, mostly monounsaturated.
Banana
One medium banana is one serve of fruit.
Orange
One medium orange is one serve of fruit.
Pineapple
A ripe one smells sweet at the base.
Strawberries
Wash just before eating, not before storing.
Blueberries
Frozen berries are picked ripe and keep for months.
Lemon
A squeeze of lemon lifts almost any savoury dish.
Cucumber
About 95% water by weight.
Broccoli
Raw, about as much vitamin C per 100 g as kiwi.
Spinach
A big handful wilts down to almost nothing.
Tomatoes
Store them on the bench, not in the fridge.
Sweet potato
The orange colour is beta-carotene.
Chickpeas
Counts as a vegetable and as a protein food.
Lentils
Red lentils cook in about 20 minutes, no soaking.
Tofu
Check the label: calcium-set tofu is a source of calcium.
Rolled oats
Wholegrain, cheap, and ready in five minutes.
Walnuts
A plant source of the omega-3 fat ALA.
Extra virgin olive oil
Pure fat, so a drizzle goes a long way.