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Here’s a simple kitchen hack that can quietly make your food more nutritious, without changing what you eat. Chopping cruciferous vegetables like broccoli triggers the formation of sulforaphane, which has been linked to better heart health and reduced cancer risk. But the enzyme that creates it is very sensitive to heat. If you cook broccoli immediately, much of this benefit is lost. Leaving it for around 10-40 minutes before cooking allows the reaction to complete, after which the compound beco

Here’s a simple kitchen hack that can quietly make your food more nutritious, without changing what you eat. Chopping cruciferous vegetables like broccoli triggers the formation of sulforaphane, which has been linked to better heart health and reduced cancer risk. But the enzyme that creates it is very sensitive to heat. If you cook broccoli immediately, much of this benefit is lost. Leaving it for around 10-40 minutes before cooking allows the reaction to complete, after which the compound beco

715 views3 months ago

FacebookProfessor Tim Spector

Nervous to attempt making kimchi? Tim Spector shares his simple recipe

Nervous to attempt making kimchi? Tim Spector shares his simple recipe

I’m very excited to share that our second cookbook, Good Mood Food, is now available for pre-order! After the incredible response to The Food For Life Cookbook, it became clear that many of you wanted more practical recipes to support your gut health and help you feel better day to day. The idea for Good Mood Food grew from what we saw in @zoe’s research. When people start eating more varied, plant-rich foods, many notice changes to their mood within days: better focus, steadier energy and great

I’m very excited to share that our second cookbook, Good Mood Food, is now available for pre-order! After the incredible response to The Food For Life Cookbook, it became clear that many of you wanted more practical recipes to support your gut health and help you feel better day to day. The idea for Good Mood Food grew from what we saw in @zoe’s research. When people start eating more varied, plant-rich foods, many notice changes to their mood within days: better focus, steadier energy and great

32.8K views3 months ago

FacebookProfessor Tim Spector

Are you eating TOO MUCH protein? 🤔 When Professor @tim.spector came round to cook a recipe from his new cookbook, Food for Life, I took the opportunity to pick his brain. We spoke about the protein craze, the fibre crisis, and the challenges nutritional science faces. 💪You might be thinking, but Soph, all your recipes are ALL about protein, isn’t that just leaning into the craze? Although that is true (as a trainer, protein optimisation for muscle growth and repair is important, and optimising

Are you eating TOO MUCH protein? 🤔 When Professor @tim.spector came round to cook a recipe from his new cookbook, Food for Life, I took the opportunity to pick his brain. We spoke about the protein craze, the fibre crisis, and the challenges nutritional science faces. 💪You might be thinking, but Soph, all your recipes are ALL about protein, isn’t that just leaning into the craze? Although that is true (as a trainer, protein optimisation for muscle growth and repair is important, and optimising

45.4K viewsMay 20, 2025

Facebooksophsplantkitchen

Nervous to attempt making kimchi? Tim Spector shares his simple recipe - AOL

Nervous to attempt making kimchi? Tim Spector shares his simple recipe - AOL

Tim Spector MSC FRCP MD FRSB OBE on Instagram: "Every time I make a meal these are the 3 principles I keep in mind to ensure I’m feeding my gut microbes 🦠 1. Add plenty of polyphenols: A type of defence chemical in plants which gives them their bright colour and bitter taste. As well as protecting the plant, polyphenols feed your good gut bacteria and inhibit the growth of bad bacteria (PMID: 29358833) 2. Make sure you’re getting plenty of fibre - over 90% of adults in the UK aren’t getting eno

Tim Spector MSC FRCP MD FRSB OBE on Instagram: "Every time I make a meal these are the 3 principles I keep in mind to ensure I’m feeding my gut microbes 🦠 1. Add plenty of polyphenols: A type of defence chemical in plants which gives them their bright colour and bitter taste. As well as protecting the plant, polyphenols feed your good gut bacteria and inhibit the growth of bad bacteria (PMID: 29358833) 2. Make sure you’re getting plenty of fibre - over 90% of adults in the UK aren’t getting eno

400K viewsFeb 16, 2024

Instagramtim.spector

Want @tim.spector’s chocolate mousse recipe, plus five more delicious holiday recipes to impress and nourish your guests? Our free Holiday Hosting Guide brings together six crowd-pleasing recipes, expert hosting tips, and evidence-based nutrition insights to help you create relaxed, memorable meals this season. From vibrant starters and comforting mains to smarter charcuterie swaps and indulgent desserts, every recipe is built around flavour, plants, and gut-health science. This isn’t about perf

Want @tim.spector’s chocolate mousse recipe, plus five more delicious holiday recipes to impress and nourish your guests? Our free Holiday Hosting Guide brings together six crowd-pleasing recipes, expert hosting tips, and evidence-based nutrition insights to help you create relaxed, memorable meals this season. From vibrant starters and comforting mains to smarter charcuterie swaps and indulgent desserts, every recipe is built around flavour, plants, and gut-health science. This isn’t about perf

375.6K views5 months ago

FacebookJoin ZOE

Today is World Ferment Day, and if you’ve ever been curious about fermenting at home, sauerkraut is the perfect place to start. Sauerkraut is just cabbage, salt and time. When you shred cabbage and massage it with salt, you create the conditions for naturally occurring microbes to take over. They produce lactic acid, lower the pH, preserve the food and transform it into something far more interesting, and far more supportive of gut health. These wild ferments don’t need starters or complicated e

26.6K views3 months ago

FacebookProfessor Tim Spector

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We were thrilled to welcome Professor Tim Spector to River Cottage HQ recently to spend the day talking all things gut-health with Hugh. The pair also whipped up some delicious gut-friendly recipes including this shepherd's pie from River Cottage Good Comfort! 📗 See below from Tim: "My number one gut health tip? Eat as diverse a range of plants as possible Our research with the American Gut Project (PMID: 29795809) showed that the wider diversity of plants you eat, the more diverse your gut mic

4.6K viewsApr 17, 2023

FacebookRiver Cottage

Chocolate Olive Oil Mousse from The Food for Life Cookbook by Tim Spector, 100+ Recipes with ZOE

1.5K viewsNov 22, 2024

YouTubeVintage Books

I’m very excited to share that my new @channel4 series, What Not to Eat, airs tonight at 8pm! Ultra-processed food is everywhere. In our cupboards, our fridges, our kids’ lunchboxes, and increasingly, it’s being sold to us as healthy. In What Not To Eat, @lifeofdrkandi and I take a hard look at the foods many of us eat every day, including the so-called “low-fat”, “high-protein”, and “better-for-you” products that quietly dominate supermarket shelves. Each episode follows a real family dealing w

184.3K views4 months ago

FacebookProfessor Tim Spector

Tim Spector: ‘The food I was eating was making me sick’

womenshealthmag.com

Gut Health Hacks To Boost Your Immune System | This Morning

161.5K views8 months ago

YouTubeThis Morning

Before You Eat Breakfast! - Most Harmful Foods Feeding Weight Gain, Fatigue & Disease | Tim Spector

111.5K viewsOct 9, 2024

YouTubeThe Doctor's Kitchen

How to Start Fermenting at Home with Tim Spector | Meet your Maestro | BBC Maestro

15.2K views2 months ago

YouTubeBBC Maestro

Tim Spector MSC FRCP MD FRSB OBE on Instagram: "How to make your own kefir at home 🦠 Breaking my fast every day with kefir is a non negotiable for my gut health. This probiotic powerhouse has around 10 times more microbial species than yoghurt and once you get hold of some grains and start making it yourself you won’t believe how easy and affordable it is. Regular consumption of fermented foods, such as kefir, has been associated with favourable effects on the gut microbiome, improving microbia

620.5K viewsMar 20, 2024

Instagramtim.spector

Eat These Delicious & Healthy Cookies To Repair The Body | Tim Spector & Dr. Rupy Aujla

64.3K viewsNov 19, 2024

YouTubeThe Doctor's Kitchen

Boost energy and reduce cravings with these hacks | Glucose Goddess Jessie Inchauspé & Tim Spector

412.2K viewsAug 22, 2024

How to reduce overnight gut inflammation | Dr. Will Bulsiewicz & Prof. Tim Spector

64.5K viewsJun 10, 2024

How to eat in 2025: 7 science-backed tips | Prof. Tim Spector and Prof. Sarah Berry

527.8K viewsJan 1, 2025

Smarter Ways to Eat & Supercharge Your Gut Health with Dr. Tim Spector

851 views6 months ago

YouTubeSave Yourself with Dr. Amy Shah

Tim Spector MSC FRCP MD FRSB OBE on Instagram: "If you’re finding it difficult to manage the heat today here’s one of my favourite recipes to keep you cool and feed your gut bugs. Andalucian gazpacho is one of my favourite things to eat while I’m in Spain, especially on a day like today. It couldn’t be more simple to make, just throw in your tomatoes, green pepper, cucumber, garlic, onion, stale bread, water, and cumin in a blender with some sherry vinegar and polyphenol-rich olive oil, chill fo

101.3K viewsJul 18, 2022

Instagramtim.spector

Tim Spector MSC FRCP MD FRSB OBE on Instagram: "One of the questions I’m asked most often is what do I actually eat? I recently showed you two methods for making your own kefir: using kefir grains and using store-bought kefir, check out my previous reels for the tutorials. I promised I’d show you my favourite way to use kefir and here it is, my go-to gut health breakfast. It’s quick, easy and packed with plants and probiotics for my gut health. A simple mix of yogurt, kefir, berries and as many

1.1M viewsApr 3, 2024

Instagramtim.spector

Tim Spector MSC FRCP MD FRSB OBE on Instagram: "Chocolate and olive oil have long been two of my favourite ingredients — both in the kitchen and in the lab. Each is rich in polyphenols, the plant compounds that help feed beneficial gut microbes and reduce inflammation. But what I didn’t expect was how well they work together in a dessert. This chocolate mousse has quickly become a staple in my house. It’s rich, simple, and plant-packed — topped with cherries and hazelnuts for extra flavour, text

366.9K viewsMay 4, 2025

Instagramtim.spector

Tim Spector’s Favourite Fermented Foods for Gut Health | ZOE Podcast

37.9K views6 months ago

YouTubeZOE Clips

Tim Spector MSC FRCP MD FRSB OBE on Instagram: "How do scientists eat cake? With 8 different plants and a lot of veg. Carrot cake has long been my favourite and with 200g of carrot in this recipe, it’s basically a salad. Joking aside, I was amazed at how delicious this carrot cake is, while providing 5g of fibre, 8 different plant points and all coming together in one bowl with minimal fuss. As well as providing probiotic benefits, the greek yoghurt based frosting will also help to slow the abso

555.5K views1 week ago

Instagramtim.spector

Tim Spector explains the simple way to make your own sauerkraut and kimchi at home... | The Doctor's Kitchen

7K views8 months ago

FacebookThe Doctor's Kitchen

Tim Spector MSC FRCP MD FRSB OBE on Instagram: "Here’s how to make the simplest fermented food and a fantastic remedy to have on hand for cold and flu season 🍯🧄 All you do is add peeled garlic cloves to raw honey and shake. Leave the mixture in a dark place to ferment, flipping the jar every day to ensure the garlic cloves remain submerged. You also want to open the jar to ‘burp’ it every couple of days. I filmed this video in Spain over the summer when it was a lot warmer so it will likely ta

986.1K viewsNov 27, 2023

Instagramtim.spector

Tim Spector MSC FRCP MD FRSB OBE on Instagram: "The simplest way to make your own kefir at home 👇 While this method will only work for a couple of batches at most, it’s a great way to start fermenting at home without making the commitment to caring for kefir grains. All you need is a jar, some kefir and milk. For every 250ml of milk you’ll need about 1tbsp of kefir. Mix the two together in a glass jar and leave at room temperature for 24 hours then place in the fridge overnight ready to use for

1.2M viewsDec 18, 2023

Instagramtim.spector

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