It’s generally accepted that eating more plants is a good thing. But it’s not just quantity that matters, or even quality. Diversity is key – eating a broader range of plant matter, including fruits and veggies but also herbs and spices, grains, nuts and seeds, is beneficial for our own health, as well as the health of the planet.

In his 2023 book The Lost Supper, Montreal-based author Taras Grescoe notes that since 1900, an estimated three-quarters of the genetic diversity in farmers’ fields has been lost; of the 10,000 plants that have fed us over the past thousand years, only 150 are cultivated for food today. Half the calories consumed on Earth come from three grasses – rice, corn and wheat, all of which are subject to genetic modification or scientific hybridization. We have far more choice when it comes to brands, styles and flavours of chips, and yogurt than we do varieties of apples and bananas, carrots and cucumbers.

A growing body of research supports long-standing farming and gardening practices that encourage agrobiodiversity for the sake of the land and harvest; more diverse agricultural communities mean more diverse micro-organisms in the soil, reducing pathogens and increasing yields. It’s similar for our own human gut gardens: a 2018 study found that more variety in our diet – specifically 30 different plants a week – translates to a more diverse gut microbiome, which in turn contributes to better brain function and overall health. (Good news: For the sake of the study, coffee counts as a plant. Add oat or almond milk, and that’s two. Yes, wine counts – you’re already on your way.)

Whether or not you attempt the 30-a-week challenge the experts behind the study suggest, it’s interesting to pay attention to how many different plants we consume from day to day. As fall schedules start to gear up and lunch is more often eaten away from home, these uncomplicated meals are transportable, keep well, and provide an opportunity to veer from the usual bag of oranges or broccoli crowns – for the sake of our eating experience as well as our physical and mental well-being.

Peanut Noodles

Any veg you happen to have in your fridge can go into a batch of saucy peanut noodles, which is perfectly portable and delicious cold. Peanut sauce keeps well in the fridge for weeks, and can be made with almond, cashew or an alternative nut butter instead, if needed. For added texture, toss your tofu cubes in cornstarch and brown in a drizzle of oil in a hot skillet until crispy on all sides.

Ingredients

Peanut Sauce:

1/2 cup peanut butter (creamy, crunchy or all-natural)

2 Tbsp soy sauce

2 Tbsp rice vinegar or lime juice

1 Tbsp brown sugar or honey

1 Tbsp sesame oil

1 Tbsp grated ginger

1 garlic clove, finely crushed or grated

a big pinch of chili flakes or drizzle of chili oil

hot water or coconut milk, as needed to thin

Noodles:

200 g buckwheat noodles (or any other kind of noodle or thin pasta)

2-3 cups broccoli florets or rapini, sliced or julienned carrots, kohlrabi, pea pods and peppers, thinly sliced radishes and shredded cabbage (or any veg you like)

1/2 pkg medium-firm to firm tofu, cubed

2-3 green onions or a small handful of chives, chopped

chopped peanuts or toasted sesame seeds, for garnish

Preparation

To make the peanut sauce, combine all the ingredients with a fork (or use an immersion blender), adding enough hot water or coconut milk to thin it to your desired consistency. (This will depend on your taste and the thickness of the peanut butter.)

Cook the noodles according to the package directions, adding a handful of broccoli florets for the last minute to blanch them, if you like. Drain and transfer to a shallow bowl. Add the veggies, season the tofu with a pinch of salt and add it too, then drizzle over the peanut sauce (as much as you like) and toss to coat. Sprinkle with green onions and chopped peanuts.

Grainy Veggie Bowl with Goma Dare

It’s always a good idea to plan for leftovers at dinner to call in for lunch service the next day; leftover veggies of all kinds can be tossed into a dish with lentils and barley or farro and pulled together with a deliciously creamy toasted sesame dressing, both of which can also be made ahead to have on standby. The combination of fresh crunchy celery and apple is a delicious contrast to soft roasted squash, sweet potato, Brussels sprouts and other late-summer veg.

Ingredients

Veggie Bowl:

1/3 cup dry barley or farro

1/3 cup dry green, brown or blue lentils

1/2 cup green peas or edamame

Leftover roasted veggies (squash, sweet potato, Brussels sprouts, beets, root veg)

2 celery stalks, chopped

1 small apple, cored and chopped

1 small shallot, or a few green onions finely chopped

1/3 cup chopped walnuts, toasted

toasted sesame seeds, for topping

Goma dare (sesame sauce):

1/3 cup sesame seeds

1/3 cup mayonnaise

juice of a lemon (or to taste)

1 Tbsp soy sauce

1 Tbsp rice vinegar

1 Tbsp maple syrup or honey

Preparation

In saucepans of salted water, cook the barley or farro and lentils for about 30-40 minutes, or according to package directions, until just tender. (Depending on the type of grains and lentils, they may require the same amount of cooking time, and can be cooked together in future batches.) If you like, toss some fresh or frozen peas or edamame into the pot for the last 3-5 minutes of cooking time. Drain and set aside to cool.

Meanwhile, toast the sesame seeds in a small skillet until golden and fragrant — watch them carefully, as they can burn quickly. Transfer to a mortar and pestle and grind until coarsely ground. (Alternatively, this can be done in a spice or coffee grinder.) Transfer to a bowl and stir in the mayonnaise, the juice of half a lemon, the soy sauce, rice vinegar and maple syrup or honey. Taste and add the rest of the lemon juice, if you like. (Lemons vary in their quantity of juice.)

Transfer the barley and lentils to a bowl and add any leftover veggies you like, along with the celery, apple and shallot. Drizzle with the sesame sauce and sprinkle with nuts and sesame seeds.

Doubles

Doubles are Trinidadian sandwiches made with saucy spiced chickpeas wrapped in soft flatbread – both the channa and dough can hang out in your fridge all week. The dough is rolled in and quickly cooked in a hot skillet. Though it’s not traditional, grating some sweet (or regular) potato into the chickpea mixture as it cooks is delicious, and boosts plant content. For a more streamlined flatbread, omit the yeast and add 1/2 tsp baking powder along with the dry ingredients; knead until smooth and let rest for 15-20 minutes before rolling, no need to rise. Serve with tamarind chutney and grated fresh cucumber, plain or dressed with a bit of garlic and/or finely chopped chilies and a squeeze of lime.

Ingredients

Bara (flatbread):

1 cup warm water

1 tsp active dry yeast

2 1/2 cups all-purpose flour

1 Tbsp canola or other vegetable oil

2 tsp turmeric

1 tsp salt

Channa (chickpeas):

canola or other vegetable oil, for cooking

1 onion, finely chopped

1 jalapeño or other chili pepper, seeded and finely chopped

2 garlic cloves, crushed or finely chopped

2 19 oz (540 mL) cans chickpeas, drained

1 small sweet (or regular) potato, grated (optional)

1 tsp each turmeric, cumin and coriander, or 1 Tbsp Caribbean curry powder

Salt, to taste

Tamarind chutney, for serving

Grated cucumber, for serving

Hot sauce, for serving

Preparation

To make the bara, put the warm water into a medium bowl and sprinkle over the yeast; let it sit for a few minutes to soften. Add the flour, oil, turmeric and salt and stir until the dough comes together. Knead for 5-8 minutes, by hand or with the dough hook attachment of your stand mixer, until it’s smooth and elastic. Cover and let rise for an hour or so, until doubled.

To make the channa, heat a drizzle of oil in a large skillet and cook the onion and jalapeño for 4-5 minutes, until soft. Add the garlic and cook for another minute, then add the chickpeas, grate in some sweet potato if you like, add the spices or curry powder and season with salt. Add about half a can of water and cook for 15-20 minutes, until the chickpeas are softer and the sauce has thickened.

To cook the flatbread, pull off a piece of dough the size of an egg and roll it out as thin as you can on the countertop. (Don’t flour the surface you’re rolling on—it will need to grip to get very thin.) Heat a generous drizzle of oil in a heavy skillet over medium-high heat and cook the dough until golden on the bottom and forming bubbles on top; flip and cook until golden on the other side. Repeat with the remaining dough as needed; it can stay in the fridge for a few days.

Serve the channa in a folded bara or between two of the flatbreads, with tamarind chutney, grated cucumber (as is, or dressed as chutney) and hot sauce.

Italian-style Chopped Salad

As with most salads, there’s no need to stick to specific measurements here – start with plenty of crunchy chopped lettuces (and a bit of bitter radicchio if you like), and then scatter over chopped pepperoncini, olives, sun-dried tomatoes, salami, chickpeas and grated Parm. Peruse the deli for similar ingredients, such as marinated artichoke hearts and even feta-stuffed peppers – all have staying power and can be kept on hand for days you need a chopped salad.

Ingredients

Salad:

Iceberg and romaine (or other crunchy lettuces)

Radicchio (optional)

Baby or bell peppers

Pepperoncini

Olives

Sun-dried tomatoes

Salami (regular or plant-based)

Canned or cooked chickpeas, drained

Parmesan cheese (regular or plant-based)

Vinaigrette:

1/4 cup red wine vinegar

A small spoonful of grainy or Dijon mustard (about 2 tsp)

1/2 cup olive or other vegetable oil

1 small garlic clove, finely crushed or grated (optional)

a big pinch of dried oregano (about 1 tsp)

salt and freshly ground black pepper

Preparation

Chop everything but the chickpeas and Parmesan — the lettuces, radicchio, peppers, pepperoncini, olives, sun-dried tomatoes and salami — layering them in a bowl or other serving dish as you go. Scatter with chickpeas and grate over as much Parmesan cheese as you like.

To make the vinaigrette, whisk or shake all the ingredients up in a jar, adding a generous grating of Parmesan cheese if you like. Drizzle over the salad and toss.

Everything Cookies

These substantial cookies have a cake-like texture and resemble muffin tops – they’re loaded with grains, nuts (which can be omitted if little ones are heading to school) and seeds, with a protein and fibre boost from cooked red lentils, which have the flavour and texture of oats – no one will know they’re in there.

Ingredients

1/4 cup dry red lentils

1 cup butter, softened

1 cup packed brown sugar

1 large egg

2 tsp vanilla

2 cups all-purpose flour

1 cup old-fashioned or quick oats, or barley flakes

1 tsp baking soda

1 tsp baking powder

1 tsp cinnamon or a warm spice blend

1 tsp salt

1 1/2 cups chopped dark chocolate or chocolate chips

1/2 cup chopped walnuts or pecans (optional)

1/4 cup sunflower, sesame and/or pumpkin seeds

1 Tbsp ground flaxseed

Preparation

Preheat the oven to 350˚F.

In a small saucepan of simmering water, cook the red lentils for about 10 minutes, until tender. Drain and set aside to cool.

In a large bowl, beat the butter and brown sugar until light; beat in the egg and vanilla. Stir in (or beat on low speed using the paddle attachment) the flour, oats, baking soda, baking powder, cinnamon and salt. Add the cooked, cooled lentils along with the chocolate, nuts and seeds.

Drop by the large spoonful (about 1/4-1/3 cup) on a parchment-lined baking sheet and bake for 15-18 minutes, or until golden and set. Transfer to a wire rack to cool.