Professor Tim Spector has fast become the nation’s foremost authority on all things gut health. His bestselling books and cookbooks explore the science of eating well, and offer practical advice and recipes to help us enjoy a varied, non-restrictive approach to food that incorporates whole foods, fermented ingredients, plenty of plants, and fibre, in lieu of the ultra-processed foods (UPFs) that have come to dominate supermarket shelves and weekly food shops.
Tim’s latest cookbook, Good Mood Food, is packed with recipes that nurture not only our gut health, but also our brain health and overall happiness. Covering everything from homemade pantry staples to mindful breakfasts, nourishing soups, easy lunches and dinners, comfort food, and even a dedicated dessert chapter, the dishes in this book are designed to fit around busy lives. Each recipe page also features information on how many plants and how much fibre it contains, plus nutritional symbols for anti-inflammatory properties, protein, and healthy fats, and lists of ingredient swaps and optional top-ups.
To give you a flavour of what you’ll find inside, we’ve rounded up a selection of free and preview recipes that we can’t wait for you to try.
Tim Spector’s Miso Fish Traybake with Black Beans
Flaky haddock (or cod), tender greens, cherry tomatoes, and a zippy chilli dressing make this colourful one-tin recipe a failsafe option for a weekday dinner. Better still, it can be on the table in just 25 minutes.
Tim Spector’s Spicy Beetroot and Ginger Soup
As vibrant as it is warming, this soup combines a medley of some of Tim’s favourite staple ingredients – including gut-friendly miso paste for a hit of deep umami flavour.
Tim Spector’s Easy Peasy Yoghurt Cake
What makes this cake so easy? You simply use a pot of Greek yoghurt as your hero ingredient and measuring tool. Ideal for making with children, the recipe can also be adapted for making cupcakes.
Preview: Farinata
Farinata, an Italian flatbread made with protein- and fibre-packed chickpea flour, is a brilliantly versatile kitchen staple. You can get also creative with toppings of veg, herbs, and cheese to make the recipe your own.
Preview: Red Pepper, Mozzarella, Za’atar Toasts
This Mediterranean-inspired savoury breakfast takes just five minutes to assemble, and the toppings of Kalamata olives and jarred roasted red peppers makes it rick in polyphenols.
Preview: Omelette Roll-ups
Spinach, kimchi, feta, and mixed seeds make for a delicious contrast of flavours in these simple high-protein wraps that are perfect for a packed lunch.
Preview: Broccoli and Feta Fritters
Topped with a simple cherry tomato salad and fronds of fresh dill, these easy-to-make, veg-packed fritters provide 5-10 grams of fibre per portion.
Preview: Cauliflower and Halloumi Traybake
Featuring a variety of plants and nutrient-rich ingredients (such as walnuts, which are a source of omega-3 fats), this vegetarian traybake is flavoured with golden halloumi, perfectly charred cauliflower, and homemade caponata.
Preview: Super Greens Lasagne
Think comfort food can’t be healthy? Think again. Tim’s lighter, greener take on a classic lasagne still features everything we know and love about the classic dish: fresh pasta sheets, melted cheese, and a protein-rich take on bechamel sauce.
Preview: Billionaire Bark
Ideal for fans of chocolate and caramel flavours, this four-ingredient snack is a great way to use up any leftover granola.
Looking for more cooking inspiration? Discover some of our favourite UPF-free recipes from Tim Spector, Melissa Hemsley and more.
