Tim Spector’s pancake recipe as he says ‘forget 5 a day’ and do this

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.

Preparing the savoury dishes on BBC Morning Live, he made Herby Pea Pancakes, « designed to improve your gut health ». Utilising frozen peas alongside several other vibrant ingredients, he highlighted that some contain polyphenols – plant compounds with antioxidant and anti-inflammatory properties.

Professor Spector, who founded Zoe Health, has previously stated: « Polyphenols are compounds that plants produce for themselves » and « they’re like rocket fuel for your gut microbes. »

Discussing the pancakes, he suggests many people don’t consider frozen peas as a « health food », yet they absolutely are and « it’s a good alternative to protein from meat ».

Adding in other ingredients, he notes that spring onions are « really good and healthy. They’ve got a lot of these really good defence chemicals in them, just like onions and garlic ».

Including herbs and spices into the bowl, he explained that « colour is a sign that you’ve got all these defence chemicals ». When preparing these pancakes, they should appear colourful and smell wonderful. « That means it’s full of these chemicals, and these are really healthy for you. These are polyphenol chemicals. »

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!