Tim Spector has revealed a simple pancake day recipe that delivers plenty of flavour while offering numerous health benefits. Some of these advantages can even support weight management and mood enhancement.

Tim Spector recently unveiled a pancake recipe that marries delightful taste with a host of health benefits, including aiding in weight management and mood improvement. Demonstrating on BBC Morning Live, Spector whipped up Herby Pea Pancakes, a dish crafted to enhance gut health. By incorporating frozen peas along with a medley of vibrant ingredients, he emphasized that some components are rich in polyphenols, known for their antioxidant and anti-inflammatory benefits.

Professor Spector, the visionary behind Zoe Health, has previously explained that polyphenols are naturally occurring compounds in plants, providing essential fuel for gut microbes. According to him, “they’re like rocket fuel for your gut microbes,” which underscores their importance in a healthy diet.

While discussing the recipe, Spector aimed to change the perception of frozen peas, noting that many don’t view them as a “health food” despite their nutritional value, adding, “it’s a good alternative to protein from meat.”

He further highlighted the inclusion of spring onions, praising their health benefits. “They’ve got a lot of these really good defence chemicals in them, just like onions and garlic,” he remarked, emphasizing their contribution to a nutritious diet.

As Spector mixed in herbs and spices, he pointed out that their vibrant colors indicate the presence of beneficial defence chemicals. He advised that when preparing these pancakes, they should be colorful and aromatic, a sign of their richness in healthy polyphenol chemicals. “That means it’s full of these chemicals, and these are really healthy for you,” he concluded.

He also urges people to use “plenty of olive oil”, saying that “olive oil is the only real cooking oil you need. Again, that’s got these defence chemicals in it”.

5 a day

Urging people not to focus on five a day, he instead says it is better to aim for 30 plants a week. “When you start thinking about herbs and spices, nuts and seeds, actually, it isn’t that hard.

“Your gut produces all these chemicals that are key for your immune system, that are key for your brain, it stops you getting depressed.

“They’re key for your metabolism, helping control your weight and stopping you from getting hungry. So the more your microbes get to eat, the more chemicals they can produce, the healthier you are. So forget this five a day. What you need is 30 a week.”

Polyphenols and their benefits

In a previous Instagram post discussing polyphenols, he highlighted that these compounds are present in vibrant fruits and vegetables, along with coffee, dark chocolate, nuts, olive oil and various spices.

Polyphenols function as prebiotics, making their way to your large intestine where they nourish your beneficial gut bacteria whilst inhibiting harmful strains. As your gut microbiome breaks down polyphenols, short-chain fatty acids are produced.

These fatty acids help reduce inflammation and bolster your immune defences. Therefore, consuming a diverse range of plant-based foods allows your gut microbes to support your overall wellbeing.

Tim Spector’s Pancake Day – full recipe

Ingredients

• 120g cottage cheese
• 1 medium egg
• 200g frozen peas
• 50g wholemeal spelt flour
• Zest of 1 lemon
• 60g mix of green herbs (mint and basil), roughly chopped
• 4 spring onions, thinly sliced
• 1 tbsp extra virgin olive oil
• Salt and black pepper

Toppings (optional)

• Yoghurt
• Boiled egg
• Chilli oil
• Kefir

Method

1. Put the cottage cheese and egg into a blender and blitz until smooth, then add most of the peas and blitz again.
2. Pour the mixture into a bowl and mix in the flour, lemon zest, herbs, spring onions, remaining peas and a pinch of salt and pepper.
3. Heat 1 tbsp of the olive oil in a large, non-stick frying pan over a medium heat. When hot, drop 2 generous spoonfuls of the mixture into the pan to form pancakes. Cook for 2 minutes on each side until golden.
4. Add the optional toppings!