11 underrated sustainable foods we should be eating more of

Protein, says Joe, is a particularly important area to focus on because “protein production tends to be more resource intensive.” He suggests consuming more “protein-rich pulses as the entire meal or mixed with meat. These are lower in environmental impact than most animal proteins, and will generally be cheaper too.”

Sardines and anchovies

Small fish that often come tinned like sardines and anchovies are great sources of lean protein that often have as low an environmental impact, in terms of greenhouse gas emissions at least, as roots or seeds and nuts, according to Stanford fisheries scientist Zach Koehn. These small fish are captured using a type of net called a purse seine, with the boats that fish in this way using low-horsepower motors. When it comes to fishing, this method is one of the most fuel efficient. When it comes to their health benefits, they deliver too. A Harvard study found that consuming just one to two servings of sardines every week provides enough omega-3 fatty acids to reduce your chances of heart disease by more than one-third.

Mushrooms

There are more than 2,000 edible varieties of mushrooms in the world. Cultivated for centuries for their taste and nutritional value, mushrooms are rich in B vitamins and vitamin D as well as protein and fibre. Good greengrocers will have a variety of species that you can’t find in supermarkets to add extra interest to your cooking, and for the biggest flavour boost, try dried porcini mushrooms. Mushrooms can also grow where many other foods would not, including on by-products recycled from other crops.

Walnuts

While some nuts like almonds have a big environmental footprint, other kinds, like walnuts, macadamia and peanuts, are more sustainable as they require little water and minimal upkeep. Walnuts contain protein plus an array of vitamins and minerals, and have been claimed to be one of the most nutritious nuts. It’s a versatile nut that can add richness to everything from cakes to pasta dishes.

Watercress

There are lots of sustainable and healthy leafy greens, even the greens grown as other parts of vegetables (like pumpkin leaves or beet greens) but we love watercress for its superfood status and peppery taste. It has a high content of antioxidants like vitamin C and also contains significant amounts of vitamins A and K.

Alfalfa sprouts

Believed to have originated in Iran, alfalfa has been cultivated for thousands of years. The long growing season, adaptability and ability to enrich soil makes it a farmer’s delight. These hard-working sprouts that look a bit like cress are also a great source of vitamin C and magnesium, both vital for good energy levels. Pop them in everything from raw salads to cooked stir-fries and pad Thai.

Mussels & oysters

Could these two shellfish be the answer to… everything? The protein-packed shell fish require no feeding, need no antibiotics or agrochemicals to farm. They also actively clean up the sea and sequester carbon, protecting fragile ecosystems. With a higher protein content than many meats and vegetables, and high levels of essential omega-3 fatty acids and micronutrients, like iron, zinc and magnesium, mussels and oysters have nutrition and sustainability credentials to boot.

Capers

Capers, the tiny little flower buds that many Mediterranean dishes call for, are not only a deliciously briney food topper but they are extremely good for your gut. In particular, capers have been shown to reduce inflammation, enhance liver health, stabilise blood sugar levels and more. What about their sustainability? Caper bushes grow easily in the wild. Unlike many crops that require careful tending and oversight, caper bushes grow and produce prolifically all on their own without the need for copious amounts of pesticides or synthetic fertilisers.

Wild venison

Firstly, it’s important to consider that the water footprint of meat and other animal products is much higher than plants. Then there’s also the greenhouse gases, which contributes to climate change. A 2019 study published in Animal Frontiers found livestock is responsible for 14.5% of the world’s greenhouses gases. That said, if you’re keeping meat in your diet then recent studies have found that chicken is the healthiest and most eco-friendly meat on the market when it comes to popular meat in the UK. An even better meat to consume is wild game, like venison. Did you know that venison is a super food, full of antioxidants, vitamins and minerals? It’s also a great source of protein, incredibly low in fat, and its levels of saturated fat are much lower than in other red meats like beef. According to a study from the University of East Anglia, consuming sustainably sourced wild meat instead of domesticated livestock reduces greenhouse gas emissions and and helps retain precious tropical forest systems.

And on the side…a glass of sustainable wine

In recent years, there’s been a steady movement that has brought low-intervention wines to the fore. Whether organic, biodynamic or natural, all forms of low-intervention wines are being celebrated like never before with entire wine subscription services, restaurant wine lists and shops dedicated solely to them. From pet nat (that’s how trendy people say pétillant naturel, a type of wine with very subtle natural bubbles from yeast fermentation) to skin contact wine, there are a handful of British winemakers who deserve some recognition. Many low-intervention wines hold sustainable practices at their heart. For Brits, looking to local vineyards means your wind doesn’t have to travel as far to reach your glass.