Want in on the plate-before-pills maxim – the idea that paying attention to what you eat now could pay off in months or years to come by helping you swerve some of the most common lifestyle-related health conditions? Then you need The Doctor's Kitchen recipes.
The name given by GP Dr Rupy Aujla to his gig writing and sharing recipes designed to help you to live your most vital and energised life, it's all about abundant, colourful dishes that will make you feel fantastic.
Dr Aujla's latest book, The Doctor’s Kitchen: Eat To Beat Illness, does what it says on the tin – it’s packed full of dishes that can boost brain health, immunity and protect against cancer thanks to their high-achieving ingredients.
WH has picked an edit of six recipes from the collection below, to help you hit your healthy eating goals this week.
Happy cooking.
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1
The Doctor's Kitchen - Eat to Beat Illness
2
COD BITES WITH LEMON AND SAMPHIRE
‘We should all eat more sea vegetables. There are loads of varieties available, including kelp and dulse.
'Samphire grows on our coasts in the summer months and has an incredible micronutrient value –you can find it at the fishmonger, or in many supermarkets.’
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SERVES 2 | CALS 582 |
FAT 38G | PROTEIN 37G | CARBS 18G
- INGREDIENTS
•50g milled flaxseed
• 2 tsp sweet paprika
• 1 tsp ground cumin
• 1 tsp cayenne pepper
• 1 tsp dried thyme
• 400g cod cheeks, cut into 5cm chunks (white fish fillets such as cod, hake and pollock also work if you can’t find cod cheeks)
• 4 tbsp olive oil
• salt and pepper
• 150g new potatoes, quartered
• 100g samphire
• 200g rocket
• 50g pickled red cabbage
• 1 lemon
METHOD
1 | Preheat the oven to 200°C and line a baking tray with baking parchment. Mix the flaxseed, spices and dried thyme in a bowl.
Coat the fish chunks with half of the oil, then thoroughly coat with the flaxseed mix, sprinkle with a little salt and pepper and lay them on the lined baking tray. Bake for 12 to 14 mins until golden and cooked through.
2 | Meanwhile, bring a pan of unsalted water to the boil, add the potatoes and parboil for 6 mins. Drain and set aside.
3 | Add the rest of the oil to a frying pan over a medium heat and add the potatoes (don’t season – the samphire is salty enough).
Sauté for a few mins until they form a light golden-brown crust.
4 | Toss the samphire in the pan with the potatoes for 1 to 2 mins to lightly cook, then plate up with the rocket.
Serve with pickled red cabbage, lemon wedges and the baked cod bites.
3
MY BEST BREAKFAST BOWL
‘I love a hearty, nutrient-dense breakfast that will keep me satisfied throughout the day.
'This is a collection of ingredients that will build up your good gut bacteria and reduce inflammation. The sight of it alone will improve your mood.'
SERVES 2 | CALS 646 | FAT 36G | PROTEIN 29G | CARBS 44G
INGREDIENTS
• 2 tbsp olive oil
• 200g chestnut mushrooms, thinly sliced
• 1⁄2 tsp dried oregano
• 400g tin of butter beans, rinsed
• 2 tsp green pesto (fresh or shop-bought)
• 100g spinach, chopped or whole
• 2 tsp butter
• 2 tsp chopped tarragon leaves (chives or dill would also work)
• 4 eggs, beaten
• salt and pepper
• 2 slices of sourdough, toasted
• Marmite, for spreading (optional)
• 20g raw hazelnuts, lightly toasted and roughly chopped.
METHOD
1 | Heat the olive oil in a saucepan over a high heat, add the mushrooms and oregano and sauté for 6 mins. Divide the mushrooms between two serving bowls.
2 | Put the butter beans and pesto into the empty pan and place back over a medium heat. Cook, gently stirring, for 4 to 5 mins to warm through the beans, then transfer to the serving bowls, keeping it separate from the mushrooms.
Put the spinach into the pan, turn off the heat, and cover for 1 to 2 mins until the leaves have wilted.
3 | Melt the butter in a small frying pan over a medium heat. Add the tarragon before the butter has a chance to brown and stir for 20 to 30 secs, then add the beaten eggs and stir continuously.
When the eggs are almost cooked, take the pan off the heat, then add to the serving bowl, along with the spinach, and season.
Serve with a slice of sourdough toast (spread with Marmite, if you like it) and scatter the toasted hazelnuts over the mushrooms.
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4
VIBRANT MALAY SALAD
'The large quantity of fresh herbs represents the concentrated sources of polyphenols known to fight inflammation; they're a perfect balance for the heat and citrus in this delicious recipe.'
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SERVES 2 | CALS 511 | FAT 28G | PROTEIN 21G | CARBS 47G
- INGREDIENTS
• 50g baby tomatoes, diced
• grated zest and juice of 1 lime
• 10g Thai basil leaves (or regular basil), roughly chopped
• 10g mint leaves, finely chopped
• 10g coriander leaves, finely chopped
• 10cm piece of rhubarb, finely diced
• 3 spring onions, trimmed and finely chopped
• 100g brown rice noodles
• 1 tbsp sesame oil
• 300g smoked tofu
• 25g sesame seeds
• For the dressing
1 red chilli, deseeded and finely chopped
• 1 tbsp peanut butter
• 5cm piece of root ginger, peeled and grated
• 3 garlic cloves, grated
• 5cm piece of lemongrass (tender base only), very finely chopped
• 2 tsp palm sugar (or honey/maple syrup)
• 1 tsp fish sauce (or tamari if vegan)
• 2 tsp soy sauce
• 10ml sesame oil
METHOD
1 | Mix all of the dressing ingredients together in a large bowl, or blitz them in a small food processor if you want the dressing to be smooth. Toss the baby tomatoes, lime zest and juice into the bowl of dressing.
Once combined, add the herbs, rhubarb and spring onions.
2 | Put the rice noodles in a saucepan of boiling water (off the heat) and cover for 5 mins (or cook according to the packet instructions). Drain, cool and toss through the salad.
3 | Heat the sesame oil in a small frying pan over a medium-low heat, add the tofu and brown it on both sides until crisp on the outside and soft within. Remove from the pan and slice into 3cm cubes.
4 | Toast the sesame seeds in a dry pan for 30 secs, scatter them over the salad with the fried tofu and serve.
5
BAKED RAINBOW CHARD WITH APRICOTS AND WALNUTS
'Rainbow chard is packed with vitamin K and magnesium - both of which are essential for bone health - as well as antioxidant-rich phytochemicals like betalain.
'The walnuts provide texture and a source of fats that improve absorption of the chard's vitamins.
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SERVES 2 | CALS 288 | FAT 27G | PROTEIN 5G | CARBS 11G
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INGREDIENTS
• 40g walnuts, whole or halved
• 1 red onion, halved and thinly sliced
• 200g Swiss chard, roughly sliced into 2cm strips, stems included
• 1 apricot, sliced into thin segments
• 2 tbsp olive oil, plus extra for drizzling
• salt and pepper
METHOD
1 | Preheat the oven to 200°C. Toss all of the ingredients together in a large roasting dish with plenty of salt and pepper.
Bake for 18 to 20 mins until the chard has slightly crisped up, then remove from the oven and serve with an extra drizzle of oil if needed.
6
SPEEDY GAZPACHO
‘Dr Elizabeth Thompson is an incredible clinician who works at Bristol Medical School – she made us this exquisite soup when we were teaching the UK’s first culinary medicine course to medical students.
'This is the quickest dish in the book, best enjoyed on a hot day.’
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SERVES 4 | CALS 103 | FAT 5G | PROTEIN 2G | CARBS 12G - INGREDIENTS
1 cucumber, roughly chopped
• 6 tomatoes (heritage, if possible)
• 15g basil leaves
• 1 stick of celery, roughly chopped
• 1⁄2 red pepper, roughly chopped
• 2 garlic cloves, grated
• juice of 1 lemon
• 1 tbsp olive oil, plus extra for drizzling
• 1 tbsp red wine vinegar • salt and pepper
METHOD
1 | Place everything in a food processor and blitz until smooth, then season to taste.
Add some water to loosen the soup if needed, then divide it between bowls and drizzle some more oil on top to serve.
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7
GLAZED PEACHES WITH THYME
'Berries get lots of attention for being brain-productive - and with good reason.
'They're rich sources of polyphenols, including anti-inflammatory resveratrol and quercetin. The base of this dish has plenty of fibre - and flavour - from the nuts.
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SERVES 4 | CALS 642 | FAT 52G | PROTEIN 13G | CARBS 42G
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INGREDIENTS
200g pitted dates
• pinch of salt
• 300g raw hazelnuts, soaked in warm water for 10 mins, then drained
• 11⁄2 tbsp coconut oil
• 200g ripe peaches, cut into 2cm slices
•2 tsp honey or maple syrup (optional)
• 5g thyme leaves, chopped
• 100g fresh berries (blueberries and raspberries work well)
• 10g shelled, unsalted pistachios, toasted and crushed
METHOD
1 | Put the dates, salt and drained hazelnuts in a blender and blitz until you get a coarse mixture that sticks together when pressed.
Next, line a small baking tray (around 30cm by 42cm) and grease with 1⁄2 tbsp coconut oil. Press the date crust into the tray to make an even layer about 1cm thick, and place in the fridge or freezer to set.
2 | Melt the remaining coconut oil in a pan over a medium heat and toss in the sliced peaches. Sauté for 4 to 5 mins until lightly coloured, then drizzle over the honey or maple syrup (if using) and scatter with the thyme before taking off the hob.
3 | Allow to cool slightly, then scatter the fruit on top of the chilled nutty crust, along with the fresh berries and pistachios. Slice to serve.
