The new year often heralds a resolve to take more positive steps to improve health and general wellbeing. With 20 years’ experience of guiding the public to eat well, feel good and live better, The Happy Pear (aka Steve and Dave Flynn) are here to help you eat more plant based and whole foods this year and reap the benefits!
1. Start Your Day with a Health Boost
Kick off your mornings with a vibrant green smoothie packed with fruit and greens such as spinach or kale. Getting those essential fruits and vegetables in early in the day is a great way to fuel your energy and vitality.
2. Fill Half Your Plate with Veggies
At every meal, aim for half your plate to consist of colourful, fresh, or cooked vegetables. This simple rule boosts fibre intake (90% of of UK adults don’t eat enough fibre), as well as adding in more essential vitamins and minerals.
3. Prep Like a Pro
Batch cook in advance. Cook soups, roast sweet potatoes, or prep lentil-based curries to ensure healthy options are always within reach to avoid giving into the temptation of fast-food takeaways or sugar-laden snacks when you are feeling hungry. Prepping saves time and makes it easier to stick to your goals.
4. Think Global for Inspo
Explore traditionally veg-heavy cuisines like Thai, Indian, or Mediterranean. These naturally centre on fresh, plant-based ingredients and bold flavours destined to tempt your taste buds.
5. Steer Clear of Ultra Processed
Seek out recipes which represent natural, wholefoods rather than eating purchased meals with ultra processed ingredients, as these will not only be healthier (there is increasing awareness of linking ultra-processed foods to potential health risks), but since ultra-processed foods are likely to make you feel hungrier, you may find yourself consuming more calories which can lead to weight gain.
6. Try Meat-Free Mondays
If you’re a real meat-lover, why not initially try experimenting with just one plant-based meal a week to make a more seamless transition to incorporating more plant-based ingredients into the diet.? Try a deliciously creamy mushroom linguine or hearty lentil shepherd’s pie. You’ll love how easy and delicious these can be and will soon be swapping in more plant-based meals – which are healthier for you and your budget!
7. Snack Smart
Rather than reaching for nutritionally poor snacks such as crisps and sweets, switch these out for healthier (and more filling options) like carrot sticks and hummus, or roasted chickpeas with tamari and nutritional yeast. Simple swaps like these will make all the difference and will soon become a habit.
8. Involve Your Community
Share your goals with friends and family or join a healthy living challenge. Accountability makes sticking to changes much easier.
9. Add Some Beans
Add tinned beans, lentils or chickpeas to a curry to increase the fibre content. Beans are also high in protein and a great source of energy so they are a brilliant addition at mealtimes when following a plant based diet.
10. Make Some Veggie Snacks
Cut up vegetables at the start of the week and store them in the fridge as an easy snack and serve the with houmous or homemade guacamole for added nutrients. Or another great snack ideas is roast tinned chickpeas or beans in the airfryer with tamari and nutritional yeast for ten minutes. These make a delicious snack for any time of the day.
About the experts
Dave and Steve Flynn, affectionately known as The Happy Pear, are the dynamic Irish duo celebrated for their infectious passion for healthy living, plant-based eating, and building community. Hailing from Greystones, County Wicklow, they began their journey with a small veg shop in 2004, which blossomed into a thriving food empire including cafés, a range of vegan products, and an online wellness course platform.
The Happy Pear has published seven cookbooks promoting the benefits of a wholefood, plant-based diet, they also offer 15 online courses with over 100k participants, run a recipe club with over 700 recipes on the website and have a social media following of nearly 2m. The Happy Pear also produces a range of award-winning healthy food products including pesto, hummus, granola, snacks and drinks.
Their latest cookbook, The Happy Pear 20, published by Gill Books, marks two decades of inspiring others to embrace vibrant, wholesome lifestyles. Packed with fresh recipes and heartfelt insights, it’s a testament to their unwavering commitment to making healthy living accessible and joyful. For more information on The Happy Pear, please visit www.thehappypear.ie
