SIMPLE SWAP

SWAP OLIVE OIL WITH RAPESEED OIL

Home-grown rapeseed has a more nutty, earthy flavour. In cold-pressed form, it has been heralded for its health benefits as it’s low in saturated fats and also contains omegas 3, 6 and 9, which reduce cholesterol and help to boost joint, brain and heart function. It has a higher frying temperature than olive oil, so it can get really hot but still retain its nutritional value.

ALMOND MILK WITH REAL BRITISH MILK

Plant-based milk has a different nutritional profile to dairy milk. Few contain much protein (with the exception of soy) and they may not contain the diversity of other nutrients, vitamins and minerals present in good quality dairy milk, especially if they haven’t been fortified properly. They also sometimes contain added sugar, salt, emulsifiers or other flavourings.

There are environmental concerns, too. Greenpeace described soybeans as a “leading cause of deforestation”, while producing a litre of almond milk requires a whopping 371 litres of water, causing huge issues in the hot and dry regions in which they’re grown. Greenhouse gas emissions from dairy milk production are high, and we should undoubtedly produce far less of it. If you can, buy milk from regenerative farms where the cows are milked once a day, only eat grass, and the milk isn’t homogenised, meaning it’s higher in omega 3 and fatty acids.

If you need to avoid dairy, try buying oat milk made in the UK, like M*lkman.

AVOCADO ON TOAST WITH MUSHROOMS ON TOAST

Our love for avo on toast knows no bounds, but the green fruits can travel as many as 6,263 miles when out of season. Mushrooms are available in the UK all year round. Well browned with plenty of garlic and seasoning, they are a delicious, healthy (if not cooked in lots of butter) and more sustainable choice. They provide B vitamins, vitamin D and selenium, which helps to support the immune system and prevent damage to cells and tissues.