Professor Tim Spector explains healthy lunch which can be made in just five minutes

By Staff 5 Min Read

Professor Tim Spector, a nutrition expert and founder of the Zoe health app, has shared his perfect healthy lunch which he says can be made in just five minutes

Nutrition expert professor Tim Spector has dished out his quick-fix lunch recipe that’s not only easy to whip up in five minutes but also packs a punch for your health.

The King’s College London genetics guru and brains behind the Zoe health app, Tim Spector, often gets quizzed about his midday lunch. The foodie professor swears by a meal rich in polyphenols, which are champs at lowering blood pressure, warding off cancer, heart disease, diabetes and even osteoporosis. Plus, he throws in some fermented goodies for gut health, which can also slash inflammation levels.

Taking to Instagram, he shared: “One of the questions I’m asked most often is what do I actually eat? When it comes to lunchtime, it’s often a race against time. I want to minimise my time in the kitchen and maximise my time enjoying my food.

“Here’s a little hack to make a fibre packed bowl with plenty of plant points in less than 5 minutes. A simple mix of precooked lentils (from a packet but you could also prep a big bowl at the start of the week), polyphenol packed red cabbage and red onions, a carrot and cabbage sauerkraut, pistachios, flaked almonds, spinach and extra virgin olive oil for flavour but also to increase absorption of fat soluble vitamins. Delicious! I hope you’ll try it.”

In a recent video, he shared his go-to meal, packed with roughly 10 different plants, which aligns with Prof Spector’s advice that a variety of plants is essential for a healthy diet due to their polyphenol content. He said: “I’ve got some fermented foods in there. It’s just whatever I had in the fridge. Easy to get in between podcasts, and I’m going to show you how to make it simple.”,

The dish includes “mix of spinach, cabbage and red onions, the red or purple varieties for additional polyphenols, reports Gloucestershire Live. Precooked lentils from a packet for plant protein and even more fibre. Pistachios, flaked almonds, a probiotic packed carrot and cabbage sauerkraut. Extra virgin olive oil to increase absorption of fat soluble polyphenols and vitamins – delicious.”

He also detailed his daily breakfast routine, consisting of yogurt, kefir, berries, and a generous helping of nuts and seeds.

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