Expert chef: How to eat 30 plants a week | Hugh Fearnley-Whittingstall & Prof. Tim Spector

🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Thirty plants this week, think you could do it? It might sound a lot, but it’s easier than you think. Fruit, veg, nuts, seeds, even coffee all count as plants. Legendary chef Hugh Fearnley-Whittingstall joins us to share tips on eating more plants. Hugh’s new book ‘How to Eat 30 Plants a Week’ explores the wild world of legumes, grains, herbs and beyond. He explains that getting your 30 plants each week can be simple, fun and delicious. Joining Hugh is Tim Spector - a professor of genetic epidemiology at King’s College London and ZOE’s scientific co-founder. Tim explains why our gut loves plants, highlighting the importance of polyphenols, healthy fats and fiber. You’ll finish this episode inspired, empowered and likely... hungry. 🥑 Make smarter food choices. Become a member at https://zoe.com Get 10% off membership with code PODCAST Follow ZOE on Instagram: https://www.instagram.com/zoe/ Timecodes 00:00 Thirty plants every week? 01:17 Quickfire questions 05:10 What happens when we digest plants? 08:50 Why are plants so different? 11:45 Why eating the rainbow is important 19:29 Why 30 plants? 23:16 How much fiber should I eat a day? 26:20 The science that proves the power of plants 32:45 How to eat more plants 36:39 How to eat more plants on-the-go 40:30 Plant-based cooking made simple 48:42 Are dried and frozen plants just as nutritious? 50:33 What to do with your leftovers 51:18 Do mushrooms count as plants? 52:55 How important is organic food? 55:40 Hugh’s showstopper dish 57:16 Surprise taste-test from Hugh’s garden 📚 Books: Hugh Fearnley-Whittingstall - How To Eat 30 Plants a Week | https://amzn.to/3XbpUEP Tim Spector - Food For Life | https://amzn.to/4amZinu 📝 Studies mentioned in today's episode: American Gut: an Open Platform for Citizen Science Microbiome Research (2018), published in mSystems from American Society of Microbiology https://journals.asm.org/doi/10.1128/msystems.00031-18 Could you eat 30 plant-based foods a week? (2021), published by World Cancer Research Fund https://www.wcrf-uk.org/our-blog/could-you-eat-30-plant-based-foods-each-week/ Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019 Why 5 A Day? (2022), published by Center for Disease Control https://www.cdc.gov/mmwr/volumes/71/wr/mm7101a1.htm Increasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases (2023), published by WHO https://www.who.int/tools/elena/interventions/fruit-vegetables-ncds Fruit and vegetable consumption and incident breast cancer: a systematic review and meta-analysis of prospective studies (2021) published by British Journal of Cancer https://www.nature.com/articles/s41416-021-01373-2 Consumption of Plant Seeds and Cardiovascular Health: Epidemiological and Clinical Trial Evidence (2013), published by Circulation https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.112.001119 Have feedback or a topic you'd like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topicsuggestion Episode transcripts are available here: https://zoe.com/learn/category/podcasts