Dr Rupy Aujla - The Doctor’s Kitchen

Copyright Copyright Dedication Introduction: Food as Medicine 1 Breakfast 2 Sides and small plates 3 Mains 4 Desserts 5 Spices, dressings and pastes References Index of searchable terms Acknowledgements About the Publisher

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This edition published by Thorsons 2017

FIRST EDITION

Text © Dr Rupy Aujla 2017

Food photography © Faith Mason 2017

Cover layout design ©HarperCollinsPublishers Ltd 2017

Cover photograph © Faith Mason 2017

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Dr Rupy Aujla asserts the moral right to be identified as the author of this work

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Source ISBN 9780008239336

Ebook Edition © December 2017 ISBN: 9780008239343

Version 2017-12-20

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Dedication Dedication Introduction: Food as Medicine 1 Breakfast 2 Sides and small plates 3 Mains 4 Desserts 5 Spices, dressings and pastes References Index of searchable terms Acknowledgements About the Publisher

To my mother. Without her love and guidance I would not be the doctor I am today … or a cook. I owe her everything.

Contents

Cover

Title Page

Copyright

Dedication

Introduction: Food as Medicine

1Breakfast

2Sides and small plates

3Mains

4Desserts

5Spices, dressings and pastes

References

Index of searchable terms

Acknowledgements

About the Publisher

Introduction: Food as Medicine

Hi, I’m Rupy. I love practising medicine as a doctor in the NHS and I also have a real passion for showing my patients and colleagues the health benefits of food.

I believe what you choose to put on your plate is the most important health intervention anyone can make.

Imagine a world where everybody appreciates the true impact of diet and lifestyle on disease and is empowered to make permanent, simple changes. Some of the most prevalent illnesses can be alleviated and managed by making educated modifications to what we eat and how we live. We have been conditioned to believe that the sole purpose of going to the doctor is to get prescriptions and pills to cure us when we are sick, but my aspiration is to teach patients to take control of their health and prevent illness from occurring in the first place by using a lifestyle medicine approach.

Every day, we make choices that either positively or negatively impact our bodies. But I haven’t written this book to scare you into a restrictive and bland way of life. I’m here to welcome you on a journey of colour, flavour and cultures that makes healthy eating delicious and accessible to everyone. I want to introduce you to the medicinal effects of food, while showing you how it can be vibrant and easy to slot into a hectic lifestyle.

As a GP in the NHS, I see hundreds of patients every week. From my desk I witness the outcome of poor diet and lifestyle time and time again: high blood pressure, low mood, chronic pain, diabetes, cognitive decline. The reality is, we are not taught the immense value of nutrition in our communities, or even as students at medical school. Addressing this problem will combat some of the most common and preventable illnesses in society.

I’m still practising as a doctor, so I understand that a busy working life and a lack of cooking skills have an impact on what we choose to eat. If we learn about the importance of food, we can stop it from slipping down our list of priorities. I’m here to help you navigate those roadblocks and motivate you to experiment with ingredients that have amazing benefits. You’ll discover the health qualities of everyday ingredients and discover the tools to cook delicious meals all the time.

After spending 15 years training in medicine, learning about human biochemistry and the effects of disease, my attention is now focused on the study of nutrition, the impact of food on our genes, our brain and our gut, and the power of a healthy lifestyle. As well as explaining the science, I aim to educate and inspire you to want to cook. You’ll realise why I believe a good understanding of nutrition is essential for everybody, at all stages of life. The foundation for your health journey starts on your plate and it’s more powerful than any pill I can prescribe.

The foundation for your health journey starts on your plate and it’s more powerful than any pill I can prescribe.

Nature has some incredible foods that ancient cultures have appreciated for thousands of years. Furthermore, the use of spices and herbs adds a wealth of aroma, warmth and enjoyment to cooking, and the intricate chemistry of these ingredients has a profound effect on our bodies. I hope to persuade you that adding these types of foods to your diet is fundamental to feeling energetic and youthful long into your life.

I’m here to smash the preconception that a healthy way of life is expensive and shed the pretence that any single book can be a ‘one-stop shop’ to changing your entire life. Today is simply the starting point. I will guide you through living-well principles so that you can create a plan of change yourself (if you need one at all) that suits your needs, motivation and lifestyle. Everyone stands to benefit from the recipes and tips in this book.