In his new cookbook, Good Mood Food, written with Dr Federica Amati and featuring recipes by Kathryn Bruton, Spector explores how the food we eat can influence our mood, energy levels and long-term brain health.<\/p>\n
The book aims to make improving gut health accessible, affordable and enjoyable, with everything from comforting family favourites to quick and easy snacks.<\/p>\n
\u201cThere\u2019s a lot of recent science particularly linking the gut and the brain that most people don\u2019t know about,\u201d Spector says.\u00a0<\/p>\n
\u201cThere\u2019s also big advances in the gut microbiome and neuroscience \u2013 so I wanted to write a book that showed people that the brain is not totally in charge of us \u2013 a lot of the orders of how we behave come from our gut.\u201d\u00a0<\/p>\n
So, how exactly does the gut-brain connection work, and what foods should we be incorporating into our diets?<\/p>\n
Our gut is home to trillions of microbes, which Spector describes as \u201clittle mini pharmacies\u201d working together to produce chemicals that can influence different functions throughout the body.<\/p>\n
He explains that what we eat can change how these microbes behave, with certain foods potentially contributing to inflammation.<\/p>\n
\u201cIf you eat junk food such as high-fat, ultra-processed ready meals or fast foods, they change your microbes and they stop producing some of the good chemicals like short-chain fatty acids and that has an effect on your immune system,\u201d he says.<\/p>\n
\u201cThey produce what we call pro-inflammatory signals \u2013 signalling to your immune system, which is also lining your gut, that the body\u2019s under threat.<\/p>\n
\u201cThat might cause this low-level inflammation which is like in a state of fight or flight all the time.\u201d\u00a0<\/p>\n
While inflammation is an important part of the body\u2019s response to infection or injury, Spector explains that persistent inflammation can have a negative impact on wellbeing.<\/p>\n
\u201cInflammation is wonderful when you have a trauma or infection and it goes up and down but what\u2019s happening with bad food is it\u2019s never going down,\u201d he says.<\/p>\n
\u201cIt stays at this level, which is like a minor alert for the body and it sends signals to the brain.\u201d\u00a0<\/p>\n
\u201cThe brain thinks it\u2019s got an infection or it\u2019s unwell and reacts in a way that\u2019s normal for the brain.<\/p>\n
\u201cIt means you stay in bed, you won\u2019t want to meet friends, you\u2019re not interested in food or sex \u2013 you\u2019re basically in recovery mode.\u201d\u00a0<\/p>\n
Spector adds: \u201cThe opposite then occurs if you have a healthy meal full of fibre. This engages your gut microbes who\u2019ve now got lots to eat.<\/p>\n
\u201cThey break down the fibre into these short-chain fatty acids. These are the ones that tell your immune system to calm down.\u201d\u00a0<\/p>\n
![\"Tim](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/10\/5267156_4_articleinline_01M5EMVCM2T9E2QV9M5YNGHTCF.jpg\" "\\"Tim")
Tim Spector. Picture: Extracted from Good Mood Food by Tim Spector (Jonathan Cape, 30)\/Issy Croker\/PA<\/p>\n
When we\u2019re tired, stressed or feeling anxious, it can be tempting to reach for sugary snacks, takeaway meals or other convenient comfort foods.<\/p>\n
However, Spector explains that these cravings can sometimes work against what our bodies need.<\/p>\n
\u201cIf you understand what your body is trying to do \u2013 you\u2019ve got to try and overcome that and the book has lots of healthy snacks in there that should fill you up and do the job,\u201d he says.<\/p>\n
Rather than focusing on eating less, he encourages people to choose foods that are satisfying and provide longer-lasting energy.<\/p>\n
\u201cIt\u2019s made me understand that you need to fill up. If you just have things like a sugary snack or drink, it just makes you hungry and increases the inflammation, making it worse.\u201d\u00a0<\/p>\n
Eating well doesn\u2019t necessarily mean buying expensive ingredients or completely overhauling your weekly food shop.<\/p>\n
For Spector, a few simple kitchen staples can make it easier to prepare nutritious meals and snacks throughout the week.<\/p>\n
\u201cI always have a mixed bag of nuts for a snack,\u201d he says.<\/p>\n
\u201cI would probably always have full-fat Greek yogurt as it fills you up and it\u2019s a fermented food and it\u2019s got protein.\u201d He also recommends keeping frozen berries in the freezer and tins of mixed beans in the cupboard.<\/p>\n
Beyond its potential impact on our day-to-day mood and energy levels, Spector believes diet also has an important role to play in protecting our brains as we get older.<\/p>\n
\u201cWe all need to be thinking of ways to improve our risk of dementia,\u201d he says, emphasising the importance of dietary quality.<\/p>\n
\u201cA really good diet \u2013 if you include reducing things like diabetes \u2013 will approximately half your rate of getting dementia,\u201d claims Spector.<\/p>\n
\u201cIt doesn\u2019t take it to zero, but it will significantly reduce it.\u201d He explains that the immune system is also linked to dementia, and highlights foods such as oily fish and nuts as potentially beneficial additions to a balanced diet.<\/p>\n
\u201cThere\u2019s also evidence from Japanese studies, that eating mushrooms twice a week reduces your risk as well,\u201d he says.<\/p>\n
\u201cIt is quite hard to do everything \u2013 that\u2019s why changing recipes and thinking about variety is really important.\u201d\u00a0<\/p>\n
Despite the emphasis on nutrition and gut health, Spector is keen to stress that eating well doesn\u2019t mean giving up the foods we love.<\/p>\n
The book includes several familiar comfort dishes, reworked with ingredients designed to support gut health \u2013 think chocolate pecan bites or cheese and kimchi toastie.<\/p>\n
\u201cIn the book, we\u2019ve got half a dozen classic comfort foods that we\u2019ve revised with a gut-friendly twist on them that when you make, they still give you that buzz and that nice feeling inside,\u201d he explains.<\/p>\n
\u201cWe\u2019ve got a mac and cheese in there \u2013 a healthy one rather than one that\u2019s going to leave you feeling unwell.<\/p>\n
\u201cWe\u2019ve got fish and chips, lasagne, spaghetti bolognese and a green curry.\u201d\u00a0<\/p>\n
For Spector, these are the kinds of dishes he would naturally gravitate towards when feeling down or in need of something comforting.<\/p>\n
\u201cAll things that I associate with, when I\u2019m a bit down, will pick me up,\u201d he says.<\/p>\n
\u201cIt\u2019s just a reminder that you can have something that\u2019s really tasty and helpful for you and make you feel better.<\/p>\n
\u201cYou can have these rich flavours \u2013 it\u2019s not about eating salads or reducing what you eat. This isn\u2019t a diet book \u2013 it\u2019s about giving people actually more on their plate.\u201d\u00a0<\/p>\n
Tim Spector\u2019s cheesy seeded scones<\/p>\n
Perfect served warm with a cup of tea.<\/p>\n
![\"Tim](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/10\/5267141_1_articlelarge_01M5F0SNY8HC765ZW1H5XMN6GD.jpg\")
<\/p>\n
Preparation Time<\/p>\n
\uf017 15 mins<\/p>\n
Ingredients<\/p>\n
185g mix of hazelnuts, pecan nuts, walnuts<\/p>\n
210g wholemeal rye flour, plus extra for dusting<\/p>\n
80g mixed seeds<\/p>\n
\u00betbsp bicarbonate of soda<\/p>\n
1tsp salt<\/p>\n
100g Cheddar cheese<\/p>\n
250ml kefir<\/p>\n
2 eggs<\/p>\n
2tbsp milk<\/p>\n
Top-up<\/p>\n
A handful of roughly chopped nuts for added texture<\/p>\n
Swaps:<\/p>\n
Wholemeal or buckwheat flour for rye flour<\/p>\n
Greek yoghurt for kefir<\/p>\n
Method<\/p>\n
Preheat the oven to 200\u00b0C\/180\u00b0C fan\/400\u00b0F\/gas 6 and line a large baking tray with baking parchment.<\/p>\n
Put the nuts into a food processor and blitz until very fine. Transfer to a large bowl with the rye flour, mixed seeds, bicarbonate of soda, salt and three-quarters of the Cheddar cheese.<\/p>\n
Whisk the kefir with one of the eggs and add to the dry ingredients. Gently mix everything together using a wooden spoon or spatula \u2013 be gentle with the mixture as overworking it will result in a tough dough.<\/p>\n
Tip out onto a floured surface, knead gently to bring the dough together (flour your hands if necessary) and roll out to a thickness of 2.5cm. It will be slightly sticky \u2013 this is normal.<\/p>\n
Use a 5cm round cutter to cut out 12 scones and transfer them to the prepared baking tray. Whisk the remaining egg with the milk and use a pastry brush to brush the tops of the scones with the egg wash. Then scatter the remaining Cheddar cheese over the tops.<\/p>\n
Bake for 15 minutes, then cool on a wire rack. Keep a few to eat over the next couple of days and freeze the rest in batches.<\/p>\n
Tim Spector\u2019s mushroom and hispi cabbage pappardelle<\/p>\n
Delicious, filling and packed with nutrients.<\/p>\n
![\"Tim](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/10\/5267147_2_articlelarge_6ad8afe0582a2.jpg\")
<\/p>\n
Preparation Time<\/p>\n
\uf017 8 mins<\/p>\n
Ingredients<\/p>\n
20g dried mushrooms<\/p>\n
3tbsp extra virgin olive oil<\/p>\n
600g portobello or chestnut mushrooms<\/p>\n
4 sprigs of thyme, leaves picked<\/p>\n
3 garlic cloves, finely chopped<\/p>\n
100g silken tofu<\/p>\n
1tbsp miso<\/p>\n
130g pappardelle pasta<\/p>\n
1 hispi cabbage, leaves picked and shredded to resemble pappardelle<\/p>\n
Salt and black pepper<\/p>\n
Top-ups<\/p>\n
Chopped nuts or seeds<\/p>\n
Chopped parsley<\/p>\n
Parmesan cheese, to serve<\/p>\n
Swaps<\/p>\n
Any pasta for pappardelle<\/p>\n
Savoy cabbage for hispi<\/p>\n
Method<\/p>\n
Cover the dried mushrooms with 120ml of boiling water and set aside to rehydrate.<\/p>\n
Heat the olive oil in a large non-stick frying pan over a high heat and saut\u00e9 the fresh mushrooms and thyme for 10\u201312 minutes. They will release a lot of liquid while cooking \u2013 keep cooking until the liquid has evaporated and the mushrooms are soft and starting to turn golden. Add the garlic and cook for 1 minute longer.<\/p>\n
Place the tofu and miso into a bowl and add the rehydrated mushrooms, then gently pour in the soaking liquid, taking care to leave behind any grit from the mushrooms. Use a hand-held blender to blitz until smooth. Season with salt and pepper, and stir into the mushrooms. Then remove from the heat.<\/p>\n
Bring a large saucepan of salted water to the boil and cook the pasta for 7 minutes. Add the hispi cabbage, bring the water back to the boil and simmer for 1 minute longer. Drain, reserving the cooking liquid.<\/p>\n
Put the mushrooms back over a low heat and add the pasta and hispi cabbage along with 8\u201310 tablespoons of the cooking liquid. Stir until everything is heated through and the sauce is creamy and coating the pappardelle. Serve immediately.<\/p>\n
Tim Spector\u2019s chocolate pecan bites<\/p>\n
The perfect sweet treat, these can be whipped up in no time.<\/p>\n
![\"Tim](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/10\/5267153_1_articlelarge_01M5F2H46EDQJAXST2XRQDZJF0.jpg\")
<\/p>\n
Preparation Time<\/p>\n
\uf017 10 mins<\/p>\n
Ingredients<\/p>\n
80g dark chocolate (70% cocoa solids)<\/p>\n
70g crunchy (100%) peanut butter<\/p>\n
70g berry chia jam \u2013 use fresh raspberries, mashed with a fork instead<\/p>\n
12 pecan nuts<\/p>\n
Pinch of sea salt<\/p>\n
Top-up<\/p>\n
Mixed seeds<\/p>\n
Swaps<\/p>\n
Any nut butter for peanut butter<\/p>\n
Walnuts for pecan nuts<\/p>\n
Method<\/p>\n
Line a baking tray with baking parchment. Break the chocolate into small pieces and add to a heatproof bowl set over a saucepan of barely simmering water, making sure the base of the bowl doesn\u2019t touch the water. Stir until melted. (Alternatively, microwave in 30-second bursts, stirring as it melts.)<\/p>\n
When ready, spoon 12 circles, each about 3cm in diameter, onto the lined baking tray, making sure you leave enough space between each one.<\/p>\n
Place a teaspoon of peanut butter on top of each, followed by a teaspoon of jam. Cover each one with the remaining melted chocolate. Place a pecan nut on the centre and press down gently. Sprinkle some sea salt over the top, then freeze on the tray for 1\u20132 hours until set. Gently peel the bites off the baking parchment and store in a container in the freezer.<\/p>\n
Good Mood Food by Tim Spector, with Dr Federica Amati and recipes by Kathryn Bruton, is published in hardback by Jonathan Cape. All photography by Issy Croker. Available October 22.<\/p>\n","protected":false},"excerpt":{"rendered":"What we eat doesn\u2019t just affect our physical health, it can also play an important role in how…\n","protected":false},"author":2,"featured_media":637644,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[134,111,139,556,69,312632],"class_list":["post-637643","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-health","tag-new-zealand","tag-newzealand","tag-nutrition","tag-nz","tag-restaurant-reviews-wine-darina-allen-currabinny-food-news-the-menu-taste-tests"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/637643","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=637643"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/637643\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/637644"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=637643"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=637643"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=637643"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}