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The UK may be gearing up for a creepy crawly battle with talk of bed bugs invading and fears of an invasion of sex-crazed spiders, but for many people across the globe bugs are an essential part of life.
In fact, up to two billion people worldwide are thought to supplement their diets with insects, which are low in fat but high in protein and minerals. Meanwhile, in low income countries such as Cameroon, Mexico and Madagascar, they’re an integral source of nutrition for families.
In a bid to raise awareness of their nutritious value, Londoner Alex Rutishauser Perera recently challenged herself to see how she would fare adding insects into her diet.
‘Whilst insects may not be the first thing that comes to mind as a food item on your plate, they are packed full of protein,’ said Alex, who knows her stuff as head of nutrition at charity Action Against Hunger.
‘In the case of crickets for instance, they have 65% protein by weight, which is higher than beef at 23%.’
As part of her challenge, Alex added mealworms, grasshoppers and crickets to omelettes, smoothies and pasta, and said that the ‘feel-good’ factor usually associated with hearty meat-based meals was still replicated with her unusual experiment.
Endorphins from her bug-based meal still gave her the energy to head out on a succesful run.
Alex Rutishauser Perera eyeing up her week’s delicacies (Picture: Action Against Hunger)
Alex added: ‘I wanted to raise awareness of the different foods you can eat as well as how we can help tackle climate change – one of the key drivers of malnutrition and hunger around the world.
‘Insects produce 100 times less greenhouse gasses than pork, poultry and cattle. This is down to them requiring less farmland and feed to other livestock due to their size.
‘Feed releases methane which is one of the biggest contributors of global warming, whilst more farmland means more space for livestock and thus greater methane emissions.
‘It’s also a great way to get people thinking about food differently, diversifying what they eat and tapping into more sustainable ways of living.’
And with the financial crisis continuing to bite for many families around the UK, Alex’s recipes were put together bearing in mind those who are stretched for time and who want to reduce energy costs.
The recipes are family friendly but – if you’re not much of a chef – she suggests using them as a plain snack to ‘amuse’ your children.
On reflection, Alex admits there’s some bugs she may steer clear from – grasshoppers were ‘a bit too big’, for example – but she’s not been scared of bugs for life.
Here, she shares how she got on…
Day 1: Mealworm, parmesan and chive omelette (Breakfast)
The mealworms’ true flavour was masked by plenty cheese, Alex found (Picture: Action Against Hunger)
I could feel the texture of the worms as I was eating it, but they’re not too crunchy and quite squidgy. I was expecting the mealworms to be very bitter, so I was pleasantly surprised.
They also didn’t taste earthy, which is something else I’d feared. In terms of texture, they weren’t too different from the fresh chives. The size of the mealworms was manageable so it was a good way to ease myself into this.
There was a very nutty flavour coming through – but hard to get a true sense of the taste and smell as the cheese masked the flavour. This is a really good breakfast option, though. Lots of protein with the eggs and worms, so will do wonders for repairing muscles after a run.
Overall rating: 4.5/5 for flavour and 4.5/5 for texture.
Day 2: Grasshopper stir fry (Lunch)
Alex regrets not blending up her ‘quite big’ grasshoppers (Picture: Action Against Hunger)
The grasshoppers are the biggest insects that we have in this meal plan – they measure about three centimetres tall, but you can put them into a food processor if you’re feeling a bit squeamish. I didn’t, and must admit I was a bit thrown by the size when I began to eat. They produced a very big crunch.
I didn’t have this meal with carbohydrates as I was working from my desk for most of the day and didn’t want to feel more sluggish, but you could bulk it up with carbohydrates – such as rice or noodles – for extra energy. It wasn’t too spicy and the taste and sweetness (ideal for a stir fry) are stronger than the worms and the crickets.
Like the mealworms, there was a tiny bit of bitterness but the flavours of the stir fry make up for it and complement the crunchy texture. It’s not unlike the crunch of lemongrass or spring onions that we already are used to in stir fries.
What I would say is that this dish isn’t for the weak. If you can’t handle mealworms or crickets, grasshoppers won’t be for you. The size really was intimidating.
Overall rating: A good 4 for the texture, and a 4 for the flavour (I should have put more coriander in!)
Day 3: Mealworm and mixed berry smoothie (Snack)
A ‘crunchy’ smoothie might not be to everyone’s taste, admittedly (Picture: Action Against Hunger)
The mealworms were a little crunchy… which actually gave it a nice texture. I know that seems strange, but it tasted like one of those thick smoothies you get where they are packed with goodness. I can’t taste the insects themselves, but there was a nutty aftertaste that stuck with me. Looking back, I wonder if it would have been worth washing the insects first – maybe there’s some sort of residue that causes them to have the nutty taste?
If this is your first-time tasting insects, then definitely a good one to try. I’d have it again, but with bananas to improve the consistency. I think adding more fruit – like a smooth banana – would maybe even out the ‘crunchy’ element. I also used a cheap mixer instead of a proper smoothie blender, so maybe the mealworms were a bit much for it.
Overall rating: 4/5 for taste (needs more berries) 3.5/5 for texture as could have crushed the mealworms a bit more.
Day 4: Sticky toffee pudding…with mealworms (Dessert)
A ‘dry’ sticky toffee may have been the fault of Alex, not the worms (Picture: Action Against Hunger)
I used mealworm flour to make this. In all honesty, there is no difference in taste to a normal treacle sponge pudding, but there is of course more protein in this dish. If people are reluctant to include visible insects in their diets, then it can be a good idea to start off small by using small quantities of mealworm flour with your traditional flour. I really liked it and it wasn’t too sugary.
People experiment with putting insects – such as crickets or mealworms – in cookies or cupcakes, so there are easier options if you ever want to experiment. This would be a fun one to try with kids, for sure.
Overall rating: 4.5/5 for taste (because I like chocolate more) and a 4 for the texture as it was a bit dry – but I’m not much of a baker, so this could have been my error.
Day 5: Cricket ‘bacon’ carbonara (Dinner)
Alex broke Italian hearts after reinventing carbonara (Picture: Action Against Hunger)
I shared a clip of her cricket carbonara process on Instagram, where I swiftly got a reply from two annoyed Italian friends.
They had no issue with the bugs, but were furious I’d broken the spaghetti into two before cooking it. Adding insult to injury, they also both fed back that the final pasta was overcooked.
I would certainly try the carbonara again – but there’s clearly room for improvement.
I could feel the difference in texture between the crickets, the lardons, and the pasta. But that made it an exciting experience. Would the novelty wear off on a second go? I’m not sure.
This is a great one to try with kids. Everyone loves carbonara and I’ve offered crickets to my nieces and nephews before, they found the experience very amusing.
The grasshoper is the only insect Alex would be wary of revisiting on her dinner plate (Picture: Action Against Hunger)
You could easily make this a family meal or bring it to a dinner party. If you’re cooking for cautious friends or family, maybe try sprinkling the crickets on top instead of cooking them in the sauce. That way, picky eaters can get rid of they’re struggling to come to terms with eating them.
Overall rating: A 4 for flavour and a 4.5 for texture as it wasn’t too slimy. I don’t know why I expected all the insects to be slimy – it’s like when people eat snake and say it’s quite dry – but each one had an original taste that I’d certainly try again.
So, there we have it. The plates are clean, the pans have been stored away and the remaining grasshopper wings have been scraped away from the kitchen table.
After cooking insects for a whole working week Alex has received 39.72g of protein from the insects alone proving that they are a source of food rich in this nutrient. The recommended intake of protein per day for the average woman is 45g, whilst for a man it is 55g.
Plus, the majority were cooked on the stove and quick to make: five minutes for the omelette and the smoothie, and 30-minutes each for the grasshopper stir fry, and cricket carbonara.
‘Don’t be scared’, Alex has urged bug newbies (Picture: Action Against Hunger)
‘It was only the sticky toffee pudding that we cooked in the oven, so if people do not have a sweet tooth then they can easily forgo this recipe,’ Alex added.
‘In terms of the ingredients paired with the insects, you can cost cut in a number of ways, such as using wonky veg from supermarkets, or tinned and frozen vegetables, which pack the same amount of nutrients as fresh.
The key is to not overcook them so they go soggy – that is how veg loses its nutrients. ‘You can try steaming the vegetables instead, which takes less time and uses less energy compared to boiling.
‘You can also look at bulk cooking your meals with insects to make them last even longer.’
While it might be a while before Brits warm to bugs, Alex and Action Against Hunger are challenging people to give bugs a chance.
She added: ‘You can’t control people’s reactions. Some people really are excited to give things like mealworms and grasshoppers a go. But others can’t bring themselves to try them, which is understandable.
‘But don’t be too scared. When you think about shrimps and seafood as a whole, they aren’t too dissimilar to eating bugs. Different textures, versatile, a bit unfamiliar but exciting.’
Alex, originally from Lyon in France, also risks being ostracized from her home country as a result of some future recipe musings.
She added: ‘Tartiflette is very popular in France. It’s essentially potatoes and cheese and lardons, so I think crickets could slot in there very nicely. Or in a nice French omelet, bon appetit.
‘Crickets in French cheese, I can see that working. Maybe not all cheese, though. Mealworms in blue cheese would be a bit much, even for me.’
Alex’s bug challenge comes as Action Against Hunger mark World Food Day. You can find out more about the charity’s work by clicking here
I tried cricket carbonara, here’s how it went
My own cricket carbonara was initially a worrying shade of brown
When I posted a picture of cricket pasta on my Instagram, the reaction was one of utter bewilderment.
‘This feels like something Gwyneth Paltrow would do’, a school friend said.
‘Are you okay’, a university pal – who I haven’t seen in five years – wrote in concern.
‘What are you doing?!’ a panicked Italian commented, before adding: ‘My grandmother would never approve.’
The process of cooking the six-legged critters was fairly simple. Throw on some herbs and garlic, fry in some butter and add to your pasta.
Doing so made the saucepan turn a stomach-churning shade of brown, and unappealing little black fragments were left floating in the water. I felt like I was at a campsite and had accidentally spilled a ton of soil into my dinner.
George the cat was unsure about the creepy crawlies
Luckily, cheese and eggs came to the rescue to smother the brown liquid and, in the end, it tasted just fine. The crunch did take a while to get used to – and it’s certainly easier to consume if you don’t look the cricket in the eyes before each bite.
This marked the first proper meal I’d made in a new place, which I moved into earlier this week.
Flatmate Ella – who I thought would be out at a gym class that evening – had returned early after realising she got the wrong time.
She walked into our dimly lit kitchen as I was seasoning my crickets. I’d had a strange sense of being caught doing something illegal – or at least illicit.
Nevertheless Ella, 19, gamely agreed to give the dish a go.
‘The crunch is good,’ she said after taking a delicate bite. ‘There definitely is a strange woody flavour but it doesn’t taste bad. It doesn’t smell bad either.’
Be careful not to burn your crickets while frying them off in butter
Ella chewed a bit further before abruptly heading to the sink for a large glass of water.
‘I think it’s nice, minus the bugs’, she added as an afterthought as she left the kitchen and hastily retreated to her bedroom.
It had cost £5 for a small bag of crickets – with five grams of protein- which can easily be spread across two or three meals. They’re packed with antioxidants, calcium, iron and B12. As someone with an auto-immune disorder who is perpetually anaemic, I’ll take all the vitamins I can get.
Unlike meat, there’s no fear of bugs going off in a couple days, either. I’d certainly experiment with more bug-based dishes, especially if they were ever readily available in supermarkets.
I also had enough crickets for a second dish and experimented with pesto pasta. The bugs complimented the nutty sauce well, I wouldn’t be surprised if this dish cropped up in hipster cafes in the coming years. Watch this space.
The final product!
Action Against Hunger’s life-saving work on malnutrition and climate change response is supported thanks to funding raised by players of People’s Postcode Lottery.
Horizon Insects and Eat Bug supplied the insects for this challenge. It’s important you get your insects from certified suppliers for hygiene reasons.
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READ MORE: Insect that ‘tastes like bacon’ could help save Madagascar from starvation
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How does a mealworm smoothie, cricket pasta and grasshopper stir fry sound to you?
