Photo: Photo by Sean Gallup/Getty Images.
A new study from the Imperial College London has announced that people should aim to eat 10 servings a day of fruits and vegetables in order to reduce heart disease, stroke, cancer and early death—helping to save an estimated 7.8 million premature deaths worldwide.
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Prior to the study, the World Health Organization has been recommending people eat 5 portions of fruits and vegetables a day. “Our results suggest that although five portions of fruit and vegetables is good, 10 a day is even better,” Dr. Dagfinn Aune, lead author, announced.
A serving is measured at 80g (1/2 cup). By way of reference, one 80g portion is the equivalent of a small banana, pear, large mandarin orange, three heaped tablespoons of cooked vegetables such as spinach, peace, broccoli, or cauliflower.
In addition to serving size, the study shows that your choice of fruits and vegetables also matters. They recommend the following foods as high-quality sources of prevention from: apples and pears, citrus fruits, salads and green leafy vegetables such as spinach, lettuce and chicory, green beans, peppers, carrots, and cruciferous vegetables such as broccoli, cabbage and cauliflower.
We at Crave know this is a tall order for even the strongest of herbivores, so we’ve put together a list of select cookbooks to help make a plant-based diet more tasty and fun.
On Vegetables: Modern Recipes for the Home Kitchen by Jeremy Fox (Phaidon)
Known for his game-changing approach to cooking with vegetables, Jeremy Fox is one of America’s most talked-about chefs, celebrated for the ingredient-focused cuisine he serves at the Los Angeles restaurant, Rustic Canyon Wine Bar and Seasonal Kitchen. In On Vegetables, his first book, Fox presents his food philosophy in the form of 160 approachable recipes for the home cook.
Vegan: The Cookbook by Jean-Christian Jury (Phaidon)
With nearly 500 vegetable-driven recipes, Vegan: The Cookbook, brings the cuisine of the world to your kitchen. With dishes from countries from Albania to Zambia, Jean-Christian Jury has compiled a cookbook that features regional fruits and vegetables and traditional cooking techniques for starters, soups, salads, mains, and desserts.
Good Clean Food: Super Simple Plant-Based Recipes for Every Day by Lily Kunin (Abrams)
Dishes, bowls, salads, smoothies—it’s all here. Lily Kunin has compiled a delicious array of recipes that will instantly add more plants life to your meals and leave you feeling satisfied, nourished, and comforted. From Pesto Zucchini Noodles to Salted Caramel Bonbons, you’ll be so thrilled you came across this simple and delicious way to eat healthy while enjoying every last bite.
The Forest Feast Gatherings: Simple Vegetarian Menus for Hosting Friends & Family by Erin Gleeson (Abrams)
Few would think that you could entertain with a plant-based diet, imagining the gumps and mopes from guests when they hear there’s no meat on the menu. With The Forest Feast, Erin Gleeson has turned the game around, creating a sumptuous array of 100 vegetarian recipes that will serve a gathering of 6 to 8. Now at-home chefs can throw down, crafting their own gatherings, be it boozy brunches, Mother’s Day lunches, or dinner parties just because.
Homegrown: Illustrated Bites from Your Garden to Your Table by Heather Hardison (Abrams)
And now, for the most ambitious of them all: a cookbook that will inspire you to grow your own, and serve it up in fabulous style. Homegrown guides readers through the process of planting, growing, harvesting, and preparing more than 25 easy-to-grow vegetables and small fruits. Imagine your own little plot with spinach, kale, artichokes, and pears. There’s nothing more revolutionary than this.
Miss Rosen is a journalist covering art, photography, culture, and books. Her byline has appeared in L’Uomo Vogue, Whitewall, The Undefeated, Dazed Digital, Jocks and Nerds, and L’Oeil de la Photographie. Follow her on Twitter @Miss_Rosen.
