The Planetary Health Diet
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Vegetables and/or fruits
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Whole grains
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Starchy vegetables
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Dairy
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Animal-sourced protein
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Plant-sourced protein
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Unsaturated plant oils
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Added sugars
One hamburger per week
Red meat
1 regular-sized burger
… or poultry
2-3 small chicken breasts
… or fish
2 small salmon fillets
Climate-friendly recipes
The future food generator
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Lotus root
High in vitamin C, these have a crunchy texture and a tangy, flavor making them a great addition to most dishes, whether stir fried, deep-fried, braised or pickled.
Type: Tubers
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Flax seeds
Commonly eaten in salads and cereals, they are now in high demand for vegetarian burgers and other plant-based dishes.
Type: Nuts & seeds
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White icicle radish (winter radish)
They look like carrots and are tasty grilled, braised or roasted. Also enjoy them grated or sliced into salads, stir-fries, curries and soups to add crunch.
Type: Root vegetables
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Ube (purple yam)
Native to the Philippines, it is often eaten in the same way as potatoes boiled or baked. Even used as a sweetened pudding called ube halayá.
Type: Tubers
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Beet greens
The leafy green part of the beetroot is the most nutritious part of the plant – a great addition to stews, soups and salads.
Type: Leafy greens
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Hemp seeds
Eaten raw, made into hemp meal, sprouted or made into powder, they can even be refined into paper, renewable plastic, clothes and biofuel.
Type: Nuts & seeds
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Teff
Known as ‘the next super grain’, the seeds can be steamed or boiled in stock or water to be served as a side dish or to bulk up dishes.
Type: Cereals & grains
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Walnuts
Containing more omega 3 fatty acids and vitamin E than many other nuts, they are mostly eaten in cakes, muesli, stews, sauces and dressings.
Type: Nuts & seeds
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Alfalfa sprouts
Crunchy texture and mild flavor make these a great addition to sandwiches and soups. They can also be eaten on their own, topped with a light dressing.
Type: Sprouts
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Sesame seeds
These healthy seeds add crunch and a nice nutty flavor to sushi, salads, soups, noodle and rice dishes. They also make a wonderfully fragrant oil.
Type: Nuts & seeds
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Black turtle beans
Popular in Latin America, these powerhouses of the legume family are regularly listed as ‘superfoods’ due to their high protein and fiber content.
Type: Beans & pulses
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Wakame seaweed
Cultivated for centuries by sea farmers in Korea and Japan, deep-green colored wakame is rich in nutrients and easy to grow.
Type: Algae
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Maitake mushrooms
Noted for their B vitamin content and for being a non-animal source of vitamin D, they have a strong, earthy taste and enrich the flavors of other foods.
Type: Mushrooms
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Spelt
An ancient form of wheat, it’s a hybrid of emmer wheat and goat grass. The mellow, nutty flavor is popular in place of rice in pilaf, risotto and side dishes.
Type: Cereals & grains
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Pumpkin flowers
Rich in vitamin C, the combination of mild pumpkin and soft texture make them the perfect addition to soups, sauces, salads and pasta dishes.
Type: Fruit & vegetables
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Mung beans
Great with noodles, rice dishes, curries and stir-fries. They can even be scrambled like eggs or puréed to resemble ice cream.
Type: Beans & pulses
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Spinach
Although its powers were highly overstated by Popeye, it is particularly high in vitamins A, B, C and K.
Type: Leafy greens
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Kale
Packed with vitamins A, K and C, it can be eaten raw, roasted, boiled, sautéed, grilled or use dried and whizzed up in soups and smoothies.
Type: Leafy greens
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Lentils
This cousin of the pea requires little water to grow and has a carbon footprint 43 times lower than that of beef.
Type: Beans & pulses
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Red Indonesian (Cilembu) sweet potatoes
Native to Indonesia, when baked they have a very distinctive aroma and sweet taste with a sugary, honey-like glaze.
Type: Tubers
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Parsley root
Great as fritters or chips or grated raw into salads and slaws. Both taproot and leaves are edible and high in vitamin C.
Type: Root vegetables
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Watercress
With a pungent, peppery taste and crisp texture, both leaves and stems can be eaten sautéed or fresh, and are great mixed in soups, salads, tarts and omelets.
Type: Leafy greens
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Adzuki beans
Rising in popularity due to their versatility, nutritional content and flavor, often they can be cooked, puréed and sweetened, added to soups or rice as a side.
Type: Beans & pulses
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Finger millet
Try using it as porridge or milled into flour for bread or pancakes. Its mild flavor is slightly nuttier than quinoa with a similar texture to couscous.
Type: Cereals & grains
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Cowpeas
Cultivated for their nutty taste and high nutritional value, they are energy powerhouses packed with minerals and vitamins, including folate and magnesium.
Type: Beans & pulses
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Nopales
A common ingredient in Mexican cuisine, the leaves and flowers can be eaten raw, cooked, or made into delicious juices and jams.
Type: Cacti
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Saffron milk cap mushrooms
Often featured in risottos and pasta dishes, their name comes from their beautiful saffron color and the orange milky liquid that oozes when sliced.
Type: Mushrooms
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Wild rice
Compared with white rice it contains more protein, zinc and iron. Add it to salads, soups and mix with other grains and vegetables to make vegetarian burgers.
Type: Cereals & grains
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Pak-choi
Crisp with a mild, cabbage-like flavor, it goes well with rich, sticky sauces and provides a crunchy texture.
Type: Leafy greens
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Sprouted chickpeas
One cup of chickpeas provides around ten grams of protein. Hummus made from sprouted chickpeas has more crunch and a nuttier flavor.
Type: Sprouts
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Quinoa
This long-time staple in South America has been gaining popularity in Europe and the US since the early 2000s, marketed as a healthier, tastier replacement for rice.
Type: Cereals & grains
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Broad beans (fava beans)
With a sweet, grassy taste and buttery texture, they are protected by a pod that can be eaten raw when the plant is young.
Type: Beans & pulses
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Red cabbage
Not only more colorful and hardier than green cabbage, it also has ten times more vitamin A and double the amount of iron.
Type: Leafy greens
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Yam bean root (jicama)
Typically eaten fresh and sliced to add crunch to salads or as a snack, only the root or tuber part of the yam bean root should be eaten.
Type: Tubers
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Black salsify
This parsnip-like root vegetable can be boiled, mashed or roasted, and served in place of a potato. It works well in stews and soups.
Type: Root vegetables
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Laver seaweed
A variety of red algae known for its link to Japanese cuisine. Called ‘nori’ in Japan, it’s commonly used for wrapping sushi.
Type: Algae
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Amaranth
This sandy yellow seed is high in magnesium and protein. It has a mild, slightly nutty taste and gelatinous texture, making it ideal for soups, sides and risottos.
Type: Cereals & grains
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Enoki mushrooms
Cook quickly to keep texture and enhance their umami flavor - either flash fried, pan-roasted or bathed in the residual heat of stews or stir-fries.
Type: Mushrooms
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Marama beans
When roasted, they taste like cashews, making them a great addition to stir-fries, curries and other cooked dishes.
Type: Beans & pulses
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Orange tomatoes
They’re sweeter and less acidic than their red relatives, and they contain up to twice as much vitamin A and folate (B vitamin) than other varieties.
Type: Fruit & vegetables
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Soy beans
Undoubtedly a powerful food. Raw soy beans contain 38 grams of protein per 100 grams - similar to pork and three times more than an egg.
Type: Beans & pulses
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Bambara beans
This legume tastes and is eaten like a nut and has gained interest due to its ability to grow in challenging environments.
Type: Beans & pulses
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Broccoli rabe
Boil or sauté it with garlic and chili and serve as a side. All parts are delicious paired with grains, nuts and other vegetables.
Type: Leafy greens
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Moringa
Often referred to as ‘the miracle tree’ because of its exceptional fast-growing qualities, the versatile leaves have a similar flavor to fellow greens.
Type: Leafy greens
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Buckwheat
A great alternative to rice, it’s ideal cooked in a broth and can be used in salads or stuffing. Popular in Russia and Eastern Europe.
Type: Cereals & grains
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Khorasan wheat
Grown in 40 countries, it’s available in many forms, including as a wholegrain, couscous and flour. The kernels are great in stews, soups, pilafs and salads.
Type: Cereals & grains
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Pumpkin leaves
A good source of iron, vitamin K and carotenoids, they taste like a cross between asparagus, broccoli and spinach.
Type: Leafy greens
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Sprouted kidney beans
A popular and versatile source of protein. When sprouted, their nutritional value skyrockets and the slight bitterness pairs well with sweetened sauces or dressings.
Type: Sprouts
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Okra
This slim, green-seed pod is commonly used in the Caribbean and can be steamed, stir-fried or grilled. It pairs well with strong, spicy flavors and seasonings.
Type: Fruit & vegetables
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Fonio
Arguably Africa’s oldest cultivated food, it’s been around for more than 5,000 years. Gluten-free and highly nutritious, it can be used in salads, cereals, crackers, pastas or baked.
Type: Cereals & grains
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