Smart swaps to help boost your meals

Sainsbury’s is on a quest to help people make small changes that can have a big impact on their health – and the wellbeing of the environment

MANY of us would like to eat healthier – and most of us know we need to reduce the harm we do to the planet.

And by changing the makeup of our diet, we can help to address both of these goals.

Swapping out some of the meat we eat for beans and pulses, for example, can help reduce the impact on the environment. And not only are they low in fat, these nutritional powerhouses bring a host of other nutritional benefits, and can often count towards your five-a-day. Chickpeas and cannellini beans are a source of protein, which can help keep muscles strong and healthy. And as they grow, they also create their own nitrogen fertiliser, which helps improve soil. Lentils and kidney beans contain fatigue-reducing folate, and lentils can grow in dry conditions that are unsuitable for many other crops. Plus, black beans are a source of vitamin B1, which can help keep the heart healthy, while borlotti beans are a good source of potassium; over time, both help contribute to the health of the soil they’re grown in.

One easy way to make a positive change is to add beans and pulses to familiar recipes, reinventing classic dishes by replacing half the meat with pulses, such as with this delicious chicken and chickpea curry (right). This way, meals become healthier and more environmentally friendly without losing flavour.

1. Saute the onion, garlic & ginger in a little oil (gentle heat for 3 mins).

2. Add spices, red chilli & bay leaf, along with a spoonful of water, and cook for 2 mins more.

3. Increase the heat and stir in the chicken until browned.

4. Add the stock, tomatoes, cherry tomatoes, tomato puree, chickpeas, and season.

5. Cover pan, reduce heat, and cook for 15-20 mins, until the chicken is cooked through.

6. Stir half the coriander leaves through the curry, reserving the rest to scatter on top.

7. Serve with the lemon wedges and, if using, a spoonful of yogurt and a sprinkle of nigella seeds.