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

[@ichigo_dirkschneider]

I juiced 3 large beets, 2 bunches kale,1 whole ginger, 3 garlic, 5 tomatoes, 2 whole celery, 2 cucumbers and 2 jalapeno peppers. Kept the fiber and it was all able to fit in my pot LOL. Mixed and cooked it down added taco seasonings and other spices to it and used it as filling for tacos and burritos. Was very good and so was the juice.

[@definitelyhexed]

You destroyed the fiber when you juiced it. Mash them instead. Mashing is akin to what our teeth do. Fiber substrate is preserved.

[@joshbrailsford]

This is what I find really inspiring. Not just talking about healthy wholefoods as single items, but about cooking healthy dishes with a curated group of wholefoods to get maximum enjoyment out of them. And I've found Hugh to be one of the most inspirational people in this regard, right from the early River Cottage days.

[@kathleenwheeler6346]

I make a salad of spring mix, spinach,tomatoes,cauliflower,broccoli,red pepper,purple cabbage,celery,carrots. I make enough for about three days. Of course I can add beans,herbs,and spices. This plan gets me easily toward my 30 plants.

[@Ko-gs3hn]

I love this, have been including nuts, seeds, herbs and growing our own salads, vegetables, berries & fruit.. (good old allotment) Find it fairly easy to get past 30 in a week. Our parents were given a lot more home grown foods, our grandchildren are learning how to grow and enjoy them. The gut microbiome is so very important and it starts early with breast milk and fresh food weaning.

[@maggievenables9472]

What I like to do with my family is ask and remember what their favorite veg is and everyone gets what they like and can try something else aswell. This way, the more family input, the more plants on the plate. It makes it easy to fill the variety and the plate.

[@southerngirl1408]

I’m so glad to see Jonathan back! He does an Amazing job interviewing and asking questions 👍👍

[@rappermusician]

I always love hearing Hugh and have followed his recipes and programmes since early River Cottage

[@elainebradley8213]

I eat 30 plants a week but love to learn more. I make 1 meat meal then follow with a vegan meal. Alternating keeps me making good meals everyone loves.

[@karmelicanke]

In the 1950's when my mother and I, walking through the neighbourhood,would cut newly emerging dandelion greens in the spring, the workers from the nearby factory passing by would shout obscenities and racial slurs for foraging spring greens. Typically in the 50's in Canada, it was only the anglo-saxon men who did so. I should mention that my mother was a very beautiful, blonde, glamorous woman, so it wasn't her appearance but the 'foreign food' gathering that provoked the detractors. Today I laugh when people now 'discover' peasant foods, the newest trends.

[@mickilicyes5399]

I follow a whole food plant based diet and when I started to count the plants I eat to see if I was eating thirty different ones I found I was usually eating thirty different plants in a day. So I am comfortable in knowing I am getting enough without counting now.

[@lynnritchie231]

I'm sure I eat 30 in one day sometimes too. Vegan (mostly WF) 5 years now.

[@mrso6659]

I have recently come across Hugh thanks to Zoe. He brings so much to the table and Tim’s input is invaluable. Thank you all for bringing such important and interesting topics and guests to the rest of us. I love this channel ❤

[@melicate13]

I started out with the goal of eating the bare minimum of 5-7 per day. After time, I started having more variety and adding in more color variety. Last night, my partner and I sat down to watch this video while having our evening meal, and we counted up about 16-17 different plants. (He had nibbled on a sliced pear while was finishing up cooking, so had one mor e to his tally.) It's a lot easier than I originally thought it would be, especially when you're counting just the number of plants and not necessarily "1 cup here, 2 teaspoons there." We've loved Hugh since River Cottage days. We have dabbled with vegetarian and vegan diets and have many meals that are meat-free and several that are fully animal product-free. This simple change has helped my arthritis, my depression, and my blood pressure. We're continuing to focus on what we CAN have, but what we're cutting back on. Thank you so much for this great series!

[@LukasFischer2111]

For everyone out there that want to change your mental health habits and keep living correctly I would recommend reading book called The 21 former doctor secrets by rachel morgan, she is talking behind industry

[@isobellickes8543]

Can’t get her book anywhere!

[@robinr5337]

​@@isobellickes8543 I can't find it either. Is there a web page or some kind of link to the info?

[@Lea-rb9nc]

I remain a vegan for more than health reasons. My ethics are a key factor. I am educating myself on angiogenesis and the work of Dr. William Li. Your information is very interesting and I have shared the link with several friends. Thank you.

[@cookinglivewithlala]

It is easy to get 30 plants a week into a diet without a lot of expense. Adding an extra veg to your meal, greens in your soup or sauce, and toppings like nuts/seeds, herbs or green onions as a topping - well, they add up quickly.

[@salex5997]

Keep in mind that some people have allergies. For example the solanacea which includes potatoes, eggplant and tomatoes. Some cannot eat garlic etc etc. And it's not necessarily bowel results. It can be joint pains or other responses. No two people are the same.

[@CG-ie3di]

Brilliant. This will keep me going as a vegetable gardener as well as a cook. Thank you.

[@veganandlovingit]

Thank you for your inspiring video. I've been vegan 34 years but i keep slipping into old habits of processed foods, especially chips and alcohol. I recently started doing OMAD every other day, just to get my weight and health back on track. This is temporary and i will go back to OMAD for a while. Then OMAD with a couple of healthy snacks a day. At least that is my plan. It is easy while I'm on a break. But when i go back to my horrible job i will be tested not to fall into old habits. For now, I do so look forward to my well thought out meal every other day that includes as much health and variety on my plate as i can manage. Food tastes incredible when it is looked forward to and appreciated.

[@andanssas]

For those cravings, non-soluble fibre fills your stomach and send a satiation signal to your brain. E.g. chopped raw broccoli and cabbage takes time to digest, if you mix with some coconut flakes and avocado you'll be full. When stressed drink water instead, it will force you to go to the WC more often (peeing helps you relax and cleans up the blood) and avoid eating (easy to mindless overeat).Stay sharp!

[@andanssas]

Oh and instead of salt use lemon and/or powdered chilli pepper and oregano for seasoning, all the best.

[@veganandlovingit]

@@andanssas why not use salt? I have heard it helps stay hydrated. I have Celtic salt for hydration and I love black salt. I also like soy sauce which is pretty salty. But I do use lots of herbs and spices too. Especially turmeric, pepper, mixed herbs and garlic.

[@andanssas]

@@veganandlovingit listen to "Help Your Body Heal Ep. 2 - Salt And Sweat" from _Goobie and Doobie_ (a neurosurgeon) and "How-To: Type 1 Diabetes PERFECT Control (4.4 HbA1c)" from _Dr Abs_ at 30min. mark. Summary: sodium alone increases health/cardiovascular risks, 1:16 ratio (sodium X potassium) is preferable and most salts have the inverse ratio or worse.

[@andanssas]

​@@veganandlovingit most salts have high sodium which increases cardiovascular and other health risks. A neurosurgeon ( _Goobie Doobie_ ) made a recent "Salt and Sweat" video explaining that the sodium to potassium ratio should ideally be around 1 to 16 for "optimum health", nowadays is reversed or worse in most places (perhaps some indigenous people may still get that ratio) 🙃 _Dr. Greger_ suggests _salicornia_ (a plant that tastes salty) or potassium chloride if you still crave the salty taste. My previous comment was not posted, sorry if you're getting double.

[@stuartbuckingham2062]

I loved this episode. Thank you all, but especially Hugh. So good to have new ideas of how to cook common foods differently. Off to the kitchen now!

[@jonkirkham1266]

Tried a Vegan diet, felt tired all the time. Find a regime that suits you, we are all different. 5 days a week I eat fillet steak for breakfast with eggs, broccoli, avocado, or other veg, 2 days line caught fish. Lunch berries, nuts, seeds, full fat yoghurt, very light supper (if I bother) mackerel or sardines with sauerkraut/Kimchi or a sweet potato. Breakfast like a King, Lunch like a Prince, Supper like a pauper. Great energy levels throughout the day.

[@CaroAbebe]

There’s no such thing as a vegan diet. You can eat a healthy whole food plant exclusive diet. If you do it well and eat enough (!), you get the nutrients and the energy you need. Also, it’s much healthier in the long run than a diet focusing on animal products. There’s huge consensus in the scientific community about this.

[@jeanallen7468]

Please explain ‘there is no such thing as a vegan diet’. Never tried it but curious to know what you mean. Thanks!

[@bevnicholson9916]

@@CaroAbebe Actually, this 'consensus' is changing

[@DeborahMichaud-m5q]

I love the quick fire questions - LOL Bitter is tasty, spinach, romaine - I've developed a palate for it - makes my belly bugs happy. Appreciating this discussion - presently working on microbiome, finding very hungry at breakfast, at about 10 am. , less hungry at night... should be pretty easy to reach 30 this week

[@ModelkitStuff]

I have always liked egg on toast, but since joining Zoe, I enjoy it so much more, swopping to sourdough added flavour, swopping butter for hummus and then adding mashed avocado layer in more flavour and texture, swopping salt for sauerkraut and then swiping the oil I cook the eggs in to good quality extra virgin olive oil all made a difference, (I pour the left over oil on top!) then my daily 30 scoop goes on top, I have it a couple of times a week to shake up my usual berry and yoghurt and I always look forward to it.

[@sunnyshealthcoaching]

Just keep track of your cholesterol with the egg, oil & avacado. 💓 Sounds like you eat a lot of gut friendly foods!

[@andrewnorris5415]

It's harder to eat 30 plants when have IBS. So I wonder if the associative study actually tested for people who had IBS?

[@introusas]

You have IBS because you eat garbage food. So maybe stop. Lol.

[@lynnritchie231]

I had IBS. Vegan 5 years now and I rarely have any problems. I sometimes eat 30 plants in one day. My main trigger was nuts, which I can eat without issue now. I can't even remember when things changed tbh.

[@tonyosime9380]

Great interview, thank you all. A quick note on the skin of onions. As I was watching the video, I was peeling the outer skin off some red baby onions. I found some black fungal spores under the first or second layer of the onion skin. It looked like fine black powder. I removed it but thought that had I taken today's advice of eating the skin, I may have missed the spores. So, check the underside of onion skin before eating them.

[@roopney]

you will now live forever

[@marathorne6821]

We have been transitioning to a much more plant-centric diet over the last 3-4 years, and as a home cook I can honestly say that not only is it not difficult, it's also tremendous fun! There are many excellent and inspirational food content creators on KZbin who share ideas for amazing salads, curries, stir fries, pasta dishes... you name it. There's something for every palate, from every food culture under the sun. I'd encourage everyone who wants to eat more plants to get adventurous, try something new, it's fantastic! A lump of meat with some boiled vegetables and potatoes on the side is so far from what tickles my taste buds these days, it's astonishing, and yet like many people of my generation that's what I grew up with. I would urge everyone to think outside the box, not only to get healthier but also to enjoy a much more exciting way to eat!

[@j.lahtinen7525]

My diet nowadays (which is maybe 95% plant based) includes a wide variety of plants (and mushrooms) - I'm pretty sure I easily meet the 30 plants a week. I feel heathier than I have in at least a couple of decades.

[@jenniewilliams1668]

I was inspired to make a roasted veg lunch/dinner from your great podcast - WOW! it was soooo good! I put a total of one heaping teaspoon of coriander seed/basil/oregano, pepper etc - Heated the cut up veg on broil then turned the stove off when they were a cmbit singed. Whoa!!!!! I cut up more fir tomorrow's lunch at work - I'll pop in the oven just before I go to work and pack it hot. Thanks for the inspiration.

[@hannahjohnson469]

I was a bit sceptical about Hugh joining this team and worried he may be jumping on the band wagon. I am so relieved to see that he is still his authentic self. He brings so much to this brand, they are lucky to have him on board. His knowledge on plants and flavours is immense. it was so interesting to watch him and Tim have this discussion. Sorry I doubted you Hugh!

[@ionagibbons9906]

I am so happy that this information is coming through as I have stomach problems and have turned to a plant based diet to heal my gut as much as possible but it is ongoing but the more I have been eating more plants only for over 10 years but do eat cheese and eggs have helped me broaden my tastes with bitter flavours. Find fennel and Endives very healing for me. Plants are so complex as are herbs and spices and I know I have so much more to discover and learn. I think this information is so important to share.

[@juliejordan1411]

I love Hugh’s enthusiasm

[@laynieree4536]

What about all the wild greens that grow 'like weeds' in lots of gardens-miner's lettuce, dandelion, chickweed... Make it affordable and seasonal.

[@ncarow]

Plants about did me in. Not sure I will eat them ever again. Will apply Jonathan’s information about plants to my decision making. Jonathan on Iceberg lettuce? Spot on.

[@hctim96]

As the saying goes..Eat real food, mostly plants, not too much..

[@karenjames7084]

I love plant food so much and it's never boring how I prepare it. Love to be inventive 😋

[@lindajduffy]

What advice do you have for a single person who may eat on a single recipe for 5 days? It can be overwhelming to make several recipes because my small freezer space only has so much room.

[@clarewild5196]

A good selection of fresh fruit & dried fruit along with a Hugh type trail mix will help along with spicy seasonings. It adds up really quickly. Frozen fruit can be a better option than fresh so you can defrost a small portion at a time. Soups are another way to pack in masses of veg,herbs,beans & spices. Easy to get a dozen or so varieties in one soup. Most soups will portion up & freeze well in bags if you make a batch or keep in the fridge for several days.

[@lpsports]

I’m in this position. I often eat oatmeal with berries and seeds/nuts for breakfast. Lunches are salads. I love trying to make beautiful salads, different each day so that I don’t;t feel like i eat the same thing every day. Eggs, and/or avocado toast with micro greens, sprinklings of seeds and herbs. Vegetable soup for hot meals. Roasted vegetable - toss frozen veg with olive oil and garlic, sprinkle with cheese. Every day I eat fruits, nuts and seeds. Grow my own small garden and eat fresh veg and strawberries as I’m working in the yard. If I can’t keep up eating the fresh strawberries or tomatoes I dehydrate any fruits so that they don’t get bad.

[@alwolfy1782]

I'm really inspired to try making pesto with different veg. It sounds gorgeous.

[@susanchristian1665]

I borrowed Hugh's latest book from the library and found it really interesting. There are a couple of the recopies I've copied and kept. I counted up all the plants for a couple of days of my normal diet and was quite surprised to find that I'd already eaten more than 30 plants - albeit some in very small quantities, but they would be repeated through the week. There are 10 plants in my normal breakfast alone.I do eat meat, probably over the year an average of once or maybe twice a week. I enjoy it and am lucky enough to be able to afford top quality British organically produced meat, mostly from the farm. But most of what I eat is vegetarian, and that also is because I enjoy it.

[@snowman2970]

I stopped eating plants altogether and eat a carnivore diet of meat, fish, eggs and full fat dairy for the last few years. I lost weight, joint pains, gout, skin tags all disappeared my blood pressure dropped and now have more energy and feel healthier.

[@mymail1938]

I tried that and had to give it up after 2 months. I had no appetite en felt horrible. Went to eating plants and felt great.

[@TheKathept]

Yeah, right..

[@snowman2970]

​@@TheKathept Big food companies, pharmaceuticals are conditioning the public into believing that eating plants is healthy? Actually the opposite is true. Do some research into carnivore and Keto diets I have had my health dramatically improved since I started. Here is one link but there is lots online kzbin.infosFXJ_U_hF9A?si=y1226vY4HLoLZw8K

[@bevnicholson9916]

@@TheKathept Many people do become very healthy on a carnivore diet. I feel an omnivore diet is best

[@itgetter9]

This is my favorite of all the videos re: microbiome. And in May I started tracking my plant diversity intake (including spices): with a combo of salads & soups, sometimes I was hitting close to 25 per day!

[@macsmiffy2197]

My 9 year old granddaughter was making a recipe from Hugh’s new book yesterday: Creamy Lemony Courgettes!😋

[@erikshin-cj8sh]

Everything in moderation, even plants. Too much of a good thing could also be bad for you. For example, leafy greens like spinach, Swiss chard, and collards are very nutritious, but eating too much of them can cause kidney stones because your body might not be able to handle the oxalates that a diet high in these greens bring. Variety is another key. Different plants have different nutrient profiles. Variety helps you get a better balance of nutrients...not too much of some nutrients while not getting enough of others.

[@angelabrooke5059]

Yes, probably why variety is good.

[@hazelb869]

Loved this talk. Hope that his comment that chefs could concentrate on presenting vegetables as a main rather than an on the side dish. I would like to be able to go out for meals and eat like I wish to eat but my friends can eat how they like which is meat/fish with a couple of veg! ie Zoe way. I'm up to late 40s per week now. Done Zoe for 12 months now eating Zoe way.

[@amandar7719]

It always intrigued me how quickly grown ups forget what it was like trying new foods as a child with developing taste buds, never ending sensitive chewing issues from loose, new and realigning teeth, and the natural tendency of children seeking nutrition their bodies need and are capable of chewing prior to ingesting. Take ketchup for example. Parents tend to become exasperated that a child insists on ketchup with every meal. Perhaps a child’s body is yearning the vinegar content to help balance their PH or to assist in digesting fats. Or simply the tomato content to feed the good gut bacteria. Or to get the mouth’s enzymes activated to help digest the other food on the plate. Or the clove, allspice and other spices it contains is the only time a young child is offered essential spices. Nothing wrong with tomato ketchup. Especially homemade. 😊

[@Amy_Watson]

If our entire evolutionary history conditioned us to eat sweet fruit, how can some scientists presume that bitter and astringent foods are somehow better for us?

[@MikeEnRegalia]

There is no hard evidence that leafy vegetables are beneficial for humans to eat. The problem is that in the field of nutrition, hard evidence is not required. But it should be :-)

[@vatsmith8759]

I don't think scientists 'presume' anything, they go with whatever their research results show, but surely an animal that evolved to be able to digest both sweet and bitter foods is much more likely to be successful in evolutionary terms than one who can only digest one or the other?

[@janellison5011]

Many experts say seniors often do not consume adequate amounts of protein. As a 70-year-old woman with osteopenia, I'm trying to avoid developing osteoporosis, and inadequate protein intake is linked to osteoporosis. I easily consume at least 30 plants per week. Since I am not a heavy eater, I feel the need to eat at least some animal protein almost every day.

[@Arugula100]

Eat tofu. Eat fish once a week. I go to Japanese restaurant, and order Shio Saba (small mackerel, one side only). It is an oily fish. Order it as a dinner set with brown rice, miso soup, and at least 3 side dishes.

[@veganandlovingit]

Tofu and several tins of beans every week. And then the odd handfuls of nuts and seeds for snacks. Hummus , peanut paste, and I think the vegan meat alternatives are probably high in protein if you don't mind somewhat processed foods. Beans are really good, in summer I eat almost daily a tin of chick peas with a little lemon juice, and some spices sprinkled in. Sometimes I mix them into a big salad. I don't cook them, just straight out the can. I prefer Edgell when they are not cooked, but for cooking I just buy the cheaper brands. Good luck.

[@janellison5011]

Thanks for the suggestions. I think adding tofu to smoothies would work for me ​@@Arugula100

[@janellison5011]

​@@veganandlovingitThank you for the suggestions. I do eat a variety of nuts daily. I will add tofu to my smoothies.

[@veganandlovingit]

@@janellison5011 if you ever fry it (a lot of people area avoiding oil these days, but I think olive oil is fine in moderation) the secret is to put some cornflour and spices (garlic, turmeric, herbs etc) into a freezer bag then add cubes of tofu and shake it to cover. I was putting plain tofu into my stir fry for years before I discovered this, so annoyed, it is yum.

[@hg755360]

Please extend Zoe membership, surveys and sales through to New Zealand

[@vickilahtinen7254]

And Australia too pls

[@fionamorrison7606]

⁠​⁠@@vickilahtinen7254AND Canada - also being left out

[@Above-The-Clouds]

Thank God someone on a Zoe podcast is in favour of our traditional omnivore diet and not majoring on the plant based options.

[@elainebradley8213]

Was your tradition diet truly meat centric. Peas, barley turnips herbs. Some meat very occasionally. I was raised with 1 meat meal Sundays. The rest of the week was leftovers and soups etc.

[@richarddobson4382]

​@@elainebradley8213 we had (and have) leftovers and soups, but with leftover meat too. i.e. omnivore. I'm not too sure I fully understood your point. Please forgive me.

[@AnneCullen-kb2fu]

My diet, growing up, had meat as a central ingredient in most main meals, although probably smaller portions than were used to now. However, we also had a lot of vegetables (5+, many home grown), especially with roasts and in casseroles, which probably had butter beans and lentils too. And plenty of fruit + mushrooms and nuts. But, yes, meals were meat-centric, with not just meat itself, but also stock from bones etc. @@elainebradley8213

[@CaroAbebe]

@Above-The-Clouds “Our traditional omnivore diet” used to feature very little meat almost anywhere in the world. Besides, there’s nothing wrong with a plant based diet: if well executed, it can be very healthy, it’s good for the planet and the animals.

[@thevalegrocer]

I love this, video - real food - real veg they key to good health, therefore I am puzzled as to why Zoe have created a 'supplement' - why have you done this? What you want is for people to eat more real food. You back up the authenticity of the product with the fact that it has been tested - doesn't every supplement company say their produce has been tested.. I know all companies need to increase sales and look for other opportunities of amortising our database.. but this seems the wrong product for Zoe to diversify to.

[@helentsokana]

I love watching Hugh on this channel, tfs x

[@leesternhagen646]

Mushrooms- in some future podcast please explain if White Mushrooms can be safely steamed in a microwave to reduce Agaritine toxin to a safe level. Other methods using heat seem to imply many of the nutrients are eliminated, but a lot of the toxins remain. I like mushrooms, but prefer steaming along with other vegetables as it is quicker. Put another way what is safest way to eliminate the Agaritine toxin-most of it anyway, but retain bulk of the nutrients?

[@lindaelarde2692]

Minibsweet peppers are awesome on the grill!

[@laynieree4536]

Kasha, toasted buckwheat, would be great to add to the trail mix for a bit of extra crunch.

[@MikeEnRegalia]

Could someone please explain how/when in the evolutionary history of our species we developed the requirement to eat dozens of different plants in order to be healthy?

[@vatsmith8759]

I'm no expert but I would suggest that perhaps it's because often small amounts of a wide variety of plants was the only food that was available so those whose digestions adapted to cope with them did better and so were more likely to reproduce.

[@siposz]

We did not. We evolve to survive on any food, having babies from 14, and 90% of the population die before 50. Optimized food intake could longer our lifespan.

[@dorothybutterfield8428]

Watercress is my favourite

[@lynnritchie231]

Very easy. I've eaten nothing but plants for 5 years now. I'm sure I eat 30 in one day sometimes. 😊

[@ora4046]

Solanace: The Solanaceae family of vegetables include potatoes, tomatoes, eggplant, capsicum and chillies. Solanaceous Capsicum, tomato, and eggplant are frequently grown as greenhouse with not soil and just water and fertiliser that are lacking many nutrients. vegetables. foods contain solanine, solanine and chaconine are not destroyed by baking, frying, or boiling. chemical that some people believe may aggravate arthritis pain or inflammation . That said, if a person feels that certain foods, such as nightshades, trigger their arthritis symptoms, they should avoid them. You suggested canned food too, let's suggest Mcdonalds too.

[@rugby4lifenone615]

There is an interesting booklet titled The Gut Microbiome and the Book of Mormon. Informational, helpful, and touches on these things. Focuses on Alma 46:40. Found on Amazon Kindle.

[@rossmurray6849]

Tim said that every 5g of fibre reduces someone's "overall risk of mortality by 14%," which is one-seventh rather than the one-sixth as Tim said. Given that one day per week equates to one-seventh, does that mean I can eat whatever I like on every Sunday with no risk of dying?

[@timbushell8640]

No, that's the day to supersize your 'cheat meal' at Burger King or McDonalds : )))))))

[@carodee7113]

What a wonderful podcast really encouraging to eat a greater diversity of fruit and veg

[@Above-The-Clouds]

Unlike other supplements the founders of Zoe are making a PROFIT from something easy to combine ourselves at home. A bit like Hugh’s trail mix! 🤔

[@T.787-g1q]

to be fair, the Zoe daily 30plus mix has some more exotic ingredient, here is the list (from the website). Seeds: (flaxseed, chia seed, sunflower seed, pumpkin seed, hemp seed), red lentil flakes, grape seed, nuts: (almond, hazelnut, walnut), inulin fibre, quinoa puffed, spice mix: ( white mushroom, thyme, onion, parsley, turmeric, cumin, rosemary, garlic), mushroom mix: ( Lions mane, Reishi, Chaga, Shiitake, Cordyceps, Maitake, Tremella), red beet flakes, carrot flakes, nutritional yeast flakes, baobab, buckthorn.

[@PClanner]

As far as you can have citable facts in nutrition, I would love to see where the studies from recent times (in the last 5 years) have significant findings that show WHY we need fiber in our diet. As all my research through the published (free) papers have produced, there is no conclusive proof that it is essential. There is more proof that the methods the plant uses to keep its structure intact will affect us detrimentally that it helps our micro-biome. Another thing I cannot find is the composition of the gut microbes, why the microbes further down the small intestine are different from those closest to the stomach. To top it all off, why we produce B12 in the lower intestine where nothing is absorbed into the bloodstream. But of course this will not be addressed or covered by the Zoe team, so, as normal just shouting into the void!

[@susanbrimming5287]

I am so happy to see Jonathan Wolf back. 🙂

[@aerobertj]

Jonathan - practice talking without looking at the computer screen. When doing infront of the camera asides use just a camera so we don't see a reflected screen in your specs.

[@lizprosser]

After adding up my plants in one day.. I unbeknowingly ate 61 in the day!

[@57auxmoines]

Just start. 🌱be a kind human to all animals 🐹

[@susanthomas5464]

😍

[@jakubchrobry3701]

I eat 30 plants per day. If you eat at home, I'm not sure why this would be difficult unless you live in a food desert.

[@veganandlovingit]

I think most people don't realise this number includes herbs, spices, the variety in trail mix for example.

[@jakubchrobry3701]

@@veganandlovingit I don't count herbs and spices, only plants with calories. I do count onions and garlic.

[@smallfootprint2961]

I have always missed seeing the tops, in the store, on say, celery, or carrot tops. Oh, what a great stew we could make with those wonderful mushrooms. Love this video.

[@paulabell9444]

All interesting...but I started Zoe due to digestive problems. Nothing was said about the possible impact on a gut that is not used to eating all those plant's. I worry that i might spend all my time in the loo.

[@debbieredfern2267]

Yep sh it ting and fa rt ing like a horse😊😊😊😊

[@karenvl]

What I’m wondering is: what kind of microbiome does a person like me have, following all the healthy fruit, nuts, vegetables and herbs guidelines, but at the same time regularly flushing my system with inordinately large amounts of bad carbs and fats (ie sweets, cookies etc) because of my eating disorder. Really curious what that results in…

[@Dan-dg9pi]

I would encourage Tim to do a little more research on iceberg lettuce. I understand it has a good deal of vitamin A and K as well as many polyphenols. Perhaps information on iceberg lettuce has changed since Tim left University?

[@alwaysoutside4960]

Are freeze dried powders ok? Also, I find I can eat more of a variety when I whip up into a smoothie. Any issue there? Thanks for an informative vid

[@hyrumabroadbent]

Try Cayenne pepper if you have sensitivities; it is in a different class than the other peppers.

[@paulbrightwell3621]

I'm eating over 30 different plants a day - along with intermittent fasting. I have been practicing intermittent fasting now for more than 2 years - initially 16 hour fasts a day progressing to OMAD 22 hour fasts with a two day fast every month. I am now almost vegan - other than a piece of cheddar cheese a day. I incorporate nutritional yeast in my diet which provides good sources of protein and B vits that I might otherwise struggle to get from plants. My weight is stable - BMI at 24.5, height to waist ration - 47.5, blood pressure 114/74 and VO2Max at 49. At age 61 I have never felt healthier. Never hungry, never lacking energy and feel years younger than my age. Its a way of life that just gets so easy to do - and I think I would find it quite bizarre now to eat foods high in sugar or UPFs or more than one meal a day.

[@kia6490]

I would not say you have to learn to love bitter foods. in today's culinary palette we love combination of flavors emulated with a fusion cuisine offering a combination of sauces from various taste corners. You can do the same with healthy plant simple recipes combining the bitter with the sweet and the sour all in single recipes that become irresistible to the taste as they have deep "umami".

[@PeggyKey]

Just downloaded Hugh's book.

[@bodhi1021]

I aim to eat 30 different cuts of meat a week.

[@andrearoberts1873]

Lettuce is a fairly high level source of spermidine important for longevity (4.4mg per 100gram serving) so it shouldn't be summarily discarded as 'just water'

[@annagilda1]

I have definately become much healthier, by eating a much more varied diet. I feel much better. I dont want to become vegan. I enjoy meat, dairy ans fish. I also dont have a moral objection to it. BUT... reducing the ammount and increasing the ammount of plants has improved my overall health so much.

[@wendyeames5758]

How much nutrition is lost when fruit or veg is pre-prepped. such as buying bagged salads or chopping up carrots, etc once to last a few days?

[@HiServe]

Surprised they don’t mention sprouted seeds. I sprout broccoli and alfalfa all the time and they are very nutritious

[@jakubchrobry3701]

I eat around 125 grams of fiber per day. I really doubt each additional 5 grams of fiber is going to reduce my mortality by 14%.

[@markkunath8440]

Holey sh#t!

[@rosiehoy4736]

I've asked a similar question. We need more clarity.

[@01jausten]

Should people with autoimmune disease be trying to boost their immune system by eating a very healthy diet? I’m confused and trying to find an answer.

[@Verna-g1c]

Look at Brooke Goldner Good Bye Lupus for more info

[@mariarotaru2069]

A diet high in fruits and veggies is anti-inflammatory, so yes they should. I second the comment re Brooke Goldner.

[@01jausten]

@@mariarotaru2069 Thank goodness, because I’ve been eating an anti inflammatory diet for years and because it tastes great, I’d hate to be told to reign it in. 😂

[@debbieredfern2267]

​​@@mariarotaru2069friut apart from berries are not anti inflammatory. Fruit contains fructose which is sugar whichever way you look at it . An anti inflammatory diet should contain as little sugar as possible, as little carbohydrates as possible actually, and no seed oils aside from olive, avocado, coconut, or nut oils. So given that some vegetables are high carbohydrates they should be mostly avoided. Eat pastured whole dairy butter, no blended types, lard for high temperature cooking , keep away from grains obviously. I have to follow an anti inflammatory diet because of Hashimotos and it has taken me four years to get this mostly sorted but still having to make tweaks. Meat, of the fresh type is definitely encourage for its nutrient density, no proceesed rubbish including vegan 'meat'. Also whatever your autoimmune disease is I would suggest looking up L ow D ose N Al tr exone an immune modulator that can work mirac les😊

[@francesrobertson1170]

I've been a veggie for decades and in the Uk there are loads of us yet I can still end up going to a restaurant where the veggie meals have no protein on the plate. Given how much plant based protein is available why is it so hard for people to understand.? No you don't need meat and two veg but you definitely do need some protein if you are not eating meat ir fish and this is where plant food needs to be better explained.

[@dianeking6127]

Excellent, thank you!

[@judithmurdoch2549]

Best episode.

[@JannieMac]

When will daily 30 be available in Canada?

[@user-pn5su1rd4w]

I tried to calculate the plants I eat weekly for about a couple of months to see how close I am to the target and figure out how to improve. I’m struggling to understand the minimum quantity required for a eaten plant, to qualify to the list. I mean does a handful of almonds in a whole week count as one the plants? Do a couple of cloves of garlic cooked among other vegetables count? Does a tablespoon of sunseeds in a salad make any difference in an entire microbiome community? I am a heavy salad eater (I like them) but I always count them as one species (leafs in general). If the package comes with 4 or 5 different leaves the quantity for each one of the individually is quite small.

[@susanneh.7652]

Yes, I believe it counts 👍🏼 even in small doses.. as Hugh mentions spices etc.. but whether you eat exactly 30.. or maybe only 28 or even 34, should not be the biggest issue. Perhaps just trust yourself, stop counting and do as well as you can each day? Best wishes for your healthy life ❤️

[@cocktailfoto7188]

Is there any way to get some ZOE stickers for my Laptop. I can't find a merch shop on your website.

[@sueteagle6415]

Excellent podcast; I'll have to look out for HFW's latest book.

[@TeeGar]

Step 1, buy 30 plants. Step 2, eat them.

[@macsmiffy2197]

I’d like Hugh to do a video on making fermented foods. They are so expensive to buy. Also, was in the supermarket the other day explaining to a South African couple what samphire is. The dry, pale tips sold in the supermarkets and used by chefs is not what I would call samphire. I’d just been to my local fishmonger and bought a pound of vibrant, fleshy marsh samphire, so they were sent away with my ‘lunch’ and the cooking instructions. I hope they enjoyed it.😂😋

[@susanlindarice]

would be useful to have an idea of how much?

[@annaroby-welford]

I wonder this too!

[@pynn1000]

Many of the "30" plants can be spices, herbs, seeds, fermented plants and other stuff which would not be used in large quantities, so the variety seems to be more important than the quantity. (Zoe is useful, but this video is flogging their own supplements as well as H.F-W's "Trail Mix".)

[@zoewhite7705]

They answer that question in the video.

[@vatsmith8759]

Until you feel almost but not quite full?

[@mamakaka73]

Grocery store organics do have pesticides. Just different ones. (An organic farmer has told me)

[@JK-es9wu]

what plants and probiotics did they use ?

[@zoewhite7705]

Did you not watch it?

[@lindaripp5902]

Thank you

[@Riktenstein]

I love salami. I know it’s bad and always bulk with every vegetable I can.

[@Sunnysue31]

I now have very poor eyesight, so only ever purchase audible books .... BUT have just ordered Hugh's book ... Really looking forward to receiving it .... 😊😊

[@dilekgokce9005]

l wonder if the spices could be counted as plants

[@AnneCullen-kb2fu]

Yes. Zoe is very enthusiastic about spices (check podcast) - ideally several in one meal

[@zoewhite7705]

They make it very clear in the video that spices and herbs count.

[@mollymeyer3129]

Can we get the tin of nuts, seeds, fruit "rough recipe"? I would love to make my own trail mix.

[@glenisvaillancourt3295]

I’ve lived solely on plants since 1964 .