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

Опубликовано: 29 Август 2024
на канале: ZOE

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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.

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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/...

Could you eat 30 plant-based foods a week? (2021), published by World Cancer Research Fund https://www.wcrf-uk.org/our-blog/coul...

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/w...

Increasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases (2023), published by WHO https://www.who.int/tools/elena/inter...

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/s4141...

Consumption of Plant Seeds and Cardiovascular Health: Epidemiological and Clinical Trial Evidence (2013), published by Circulation https://www.ahajournals.org/doi/full/...

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Episode transcripts are available here: https://zoe.com/learn/category/podcasts