Celebrity Health – Henry Firth and Ian Theasby

Henry Firth and Ian Theasby, founders of plant-based food brand BOSH!, chat to Liz Parry about eating the rainbow, getting enough protein and why plants are the best place to be

Images of Henry Firth and Ian Theasby © Haarala Hamilton

Q What are the biggest health benefits people can expect when they start adding more plants to their diet, even if they don’t go fully plant-based?

Ian: First and foremost, we can talk about what we experienced, because we’ve both been plant-based for 10 years now. I distinctly remember losing quite a lot of weight that I wanted to shift, so that was really good. I felt a lot fresher when I was waking up in the morning, felt as if I was sustaining energy throughout the day, and I got to sleep more easily at night and slept more soundly throughout the night. I used to get quite a lot of spots and have really greasy skin, but that all cleared up as well. Another thing that happened was my hair got more glossy and thicker. So there was a whole bunch of personal health benefits that came from eating a plant-based diet.

Henry: I think that, generally, a large proportion of the UK is missing out on fibre and the best source of it is obviously plants. Protein is another big one. Plant protein is a wonderful source of protein because it comes with fibre and loads of extra vitamins as well. Another huge benefit of eating plants is nutrient density. They’re absolutely packed with nutrients like antioxidants and anti-inflammatories.

Q Can you give us an idea of what you both might eat on a typical day?

Ian: Ordinarily, for breakfast, I’ll have a green juice and I also like to drink a glass of chia seed water because I find that really good for digestion. Then, to kick off the morning without overloading myself, I go for a plant-based protein shake. I’ll throw in a banana, a handful of frozen blueberries and some frozen spinach. Lunch-wise, I’ll always have a bit of kimchi, likely a pouch of mixed grains or some lentils, and maybe a little pot of salad with some hummus. It’s filling, it’s got protein from the lentils, and it’s great for your gut because of the kimchi. Dinner would usually be roasted vegetables, and I eat tofu probably five times a week. I love the texture, it cooks quickly, and it's a wonderful source of plant-based protein.

Henry: I’m probably not a million miles away. I tend to start the day with greens, protein, creatine and a bunch of supplements, so I have a very healthy start. Lunch varies. It might be a healthy salad, a tofu salad, or sometimes a sandwich. Dinner in our house is typically some form of stir-fry. We’ve got a young child, and when you become a parent you just can’t justify eating rubbish in front of them. That said, we do have cheat meals. Sometimes we’ll have a takeaway or a burger at the weekend. We’re not monks!

Q You mentioned supplements. What do you take in addition to your diet?

Henry: I take a multivitamin greens powder every morning, which covers the basics. Vitamin D is something the government recommends anyway, especially given our climate. Protein is useful to make sure you’re hitting your daily intake. Creatine is very strongly backed by science now – for men, women and all ages – not just for muscle growth but also for brain health. It’s particularly helpful when you’re tired or haven’t slept much. I also take omega-3 from algae because I don’t eat oily fish, and I take magnesium and ashwagandha.

Q Do you have any tips for readers who want to eat more plants but are short on time?

Ian: A great way to add more plants to every meal is a sprinkle of mixed seeds. They usually contain three or four different varieties, which gives you different plant points, texture and omegas. Also, when shopping, go in with a list and spend more time in the fruit and veg section. If you inspect the produce and think about how you’ll use it, you’re more likely to buy it.

Henry: Frozen food is great. We really recommend the frozen aisle; it’s veryfresh and lasts longer. Feeding your freezer is a great place to be. Buying in bulk and learning how to cook dried beans, legumes and grains is also cost-effective and healthy.

Q What would you say to people who worry they’re not getting enough protein on a plant-based diet?

Henry: You can absolutely get enough protein on a plant-based diet. It’s not difficult. The benefit of getting protein from plants is nutrient density: you’re getting fibre, B vitamins and loads of other nutrients alongside the protein. You do need to eat a decent volume, but that’s a good thing because fibre is so important. The challenge comes when eating out, because restaurants often don’t include proper plant-based protein options like tofu, tempeh or legumes.

Q If readers take just one idea from the book, what would you hope it changes?

Henry: Eating the rainbow. Thinking about all the different colours of plants you can get into your body regularly. Strong evidence suggests that eating around 30 different plants a week brings significant health benefits. Above that, the evidence doesn’t increase much, so 30 is the magic number. The key is simply eating more plants.

Ian: A plant-based diet isn’t restrictive – it’s abundant. You just have to see it as an opportunity to try new things rather than focusing on what you’re not eating.

BOSH! More Plants: 30-minute plant-based meals by Henry Firth and Ian Theasby is out now, priced at £22 (Published by DK)

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