Tim Spector: You don’t need a restrictive diet for good gut health – just follow my 80:20 rule

When Tim Spector had a mini-stroke a few years ago while skiing in Italy, it was, to put it mildly, a surprise. “Rather than one big blob of something, you’ve got multiple little ones, and you realise that, hey, it tastes good, and then it’s also better for you and fills you up more.” open image in gallery After writing about gut health for 10 years, Spector’s back with 100 ways to put it into practice But the Food For Life Cookbook isn’t just about swapping out your turkey twizzlers for quinoa and smugness. Serves: 4 Prep time: 15 minutes | Cooking time: 40 minutes Ingredients: 2 x 400g tins chickpeas, drained and patted dry 350g cherry tomatoes 2 peppers, cut into 2cm chunks 200g halloumi, cut into 1cm cubes 3 garlic cloves, unpeeled 2½ tsp ground cumin 1½ tsp ground coriander 1 tsp chilli powder 4 tbsp extra virgin olive oil 2 aubergines, halved 3 tbsp tahini 180ml kefir 2 tsp sumac 20g coriander, roughly chopped 4 spring onions, thinly sliced 3 tbsp pomegranate seeds Juice of lime Salt and black pepper Top-ups: Sauerkraut Swaps: Firm tofu for halloumi Plant-based yoghurt for kefir Method: 1. Carrot cake with tahini orange frosting open image in gallery This recipe is for moments when your cup of tea needs a slice of cake For moments when your cup of tea needs a slice of cake, this one really packs in the plants, and the Greek yoghurt “frosting” adds a lovely tartness – just be mindful it won’t set like usual frosting. Makes: 8-10 slices Prep time: 15 minutes | Cooking time: 50 minutes Ingredients: 85ml extra virgin olive oil, plus extra for greasing 100ml kefir 3 eggs 4 tbsp honey 85g soft light brown sugar 285g ground almonds 2 tbsp ground cinnamon 4 tbsp pumpkin seeds 50g walnuts, roughly chopped 2 tsp baking powder 1 tsp bicarbonate of soda Pinch of salt 200g carrots, grated For the topping: 185g Greek yoghurt 2 tbsp tahini 1 tsp vanilla extract 1 tsp honey Zest of ½ orange 2 tbsp pumpkin seeds Top-ups: Fresh berries Walnuts Method: 1.