Rupy Aujla - The Doctor’s Kitchen - Supercharge your health with 100 delicious everyday recipes

Having sifted through piles of studies involving thousands of people (followed up for years) and experiments examining the biological mechanisms behind the health-promoting effect of food, I can tell you the evidence is convincing. You can lower your risk of stroke, cancer and heart disease by increasing your fruit and vegetable intake. 28,25,29,30Eat mostly plants and you’ll stand a better chance at living a healthier, more vibrant and fulfilling life, free of disease.

I enjoy animal protein of all varieties – fish, poultry, chicken, game and beef – about once or twice a week. Animal products are an easy and delicious source of complete proteins. Key micronutrients such as zinc and vitamin B12 are nutritional qualities very hard to obtain in purely plant-based diets. 31But, I see meat and animal products as a luxury item in the same way our ancestors would have treated them. 32,33

On the subject of meat, I do have concerns about the harmful effects of cheaper mass-produced livestock on our health and the environment. On balance, a stressed, improperly reared animal is not likely to be good for us despite the benefits of convenient protein and nutrients. The type of feed, use of medications and the space an animal has been allowed to roam in all have an impact on their health and can negatively impact ours. 34

The most well-studied diet we have access to has examined the eating habits of thousands of patients over decades. That is the Mediterranean diet. I am unapologetic for it not being a new, sexy, alternative eating plan that will grab headlines. Instead, it’s solid, evidence-based nutritional advice about how the majority of us would benefit from eating. 35It’s a launch-pad to start a healthy lifestyle journey, I know it’s safe and … it’s actually quite vegetarian! It doesn’t mean piles of pasta, bread and quick-releasing carbohydrates. It focuses on plant-based sources of protein and fibre, such as nuts and legumes, good-quality fat and a limit on meat intake. 36

Eating based on the principles of a Mediterranean diet is a good starting point, and is one I personally follow. For these science-grounded arguments, I think focusing meals around plants is a good, well-established entry point for most people.

Instead of pushing a particular dietary dogma I want to encourage you to choose a fitter lifestyle by tempting your taste buds rather than making you eat vegetables because you feel you ought to. This way of eating doesn’t have to be boring. I’m using the principles of this diet to create enticing multi-ethnic dishes that you can tweak according to your preferences. This journey is not limited in its culinary scope and I hope to show you why it’s also medicinal.

Plant-based protein

As I eat a largely plant-based diet I’m all too familiar with the question, ‘So where do you get your protein from?’ It’s imperative to bring attention to all the amazing sources of plant-based protein available to us. A more pressing public health concern is actually the lack of nutrient density in our diets, not to mention a lack of fibre. Fortunately, plants that are high in protein also have a large amount of fibre and a wealth of other health-promoting plant chemicals. I still enjoy meat and fish, but the majority of my protein comes from a selection of these wonderfully delicious plant sources. Here are some of my favourites.

Health is in the gut of the beholder

I want to take you on a journey through recent scientific discoveries in nutrition that are shaping our knowledge of food in medicine. We could not start anywhere more exciting than with our digestive system.

Despite the exhausting and confusing gut-health messages in the media, the science behind our microbiome (the population of microbes that live in or around the body) is compelling. Studies looking at the microbiome have accelerated over the last decade and doctors are calling it ‘the forgotten organ’. 37

The trillions of microbes (including fungi, bacteria and viruses) largely concentrated in our colon are thought to protect us from infections, 38break down molecules of food, 39create neurotransmitters and even alter our immune system. 40,41These microbes could impact diseases as far-ranging as dementia 42and diabetes. 43Neurologists, endocrinologists and psychiatrists are all looking at gut-focused treatments for a range of conditions we never thought were related. Even critical-care specialists who work in intensive care are getting involved in the conversation about how the gut impacts treatment of the sickest patients in hospital. 44

The hype is real. Gut health is very important and the current discussion in medicine is going far beyond the expensive yoghurt drinks on supermarket shelves. Rather than a fad, I see the popularity of foods to help our microbiome as a return to traditional methods of eating that our ancestors developed. And there’s evidence for this across all cultural backgrounds. In Japan, pickled ginger is consumed with sushi and miso broth is prepared before large meals. Indians drink fermented yoghurt-based drinks (‘lassi’) and eat a range of pickles with curries. Middle Easterners enjoy kefir, Nordics have smörgåsgurka and Koreans love their kimchi. Spotting a trend? Fermented foods have a long, well-established history throughout different societies’ eating habits, but a lot has changed in Western diets.

Food just doesn’t have the same qualities it used to. We pasteurise, radiate and add a ton of additives to processed foods to make them sterile for convenience and shelf life. All of which have been shown to negatively impact the microbiome. 45

This concept of bacteria being beneficial is alien to a lot of people because we’re taught to think of them as harmful. But the vast majority of bacteria that live in our body are performing vital functions that allow us to maintain our health. These bacteria are in constant communication with our own cells and it’s important we look after them. I want to encourage you to eat foods that protect and boost your microbiome while introducing bacteria back into your diet.

Eating a diet that nurtures our microbiome is what the current research lends itself toward, but that does not necessarily mean you need to consume expensive supplements and tinctures. Instead, here are some evidence-based and safe dietary interventions to improve your gut health … deliciously!

Eating a diet that nurtures our microbiome is what the current research lends itself toward, but that does not necessarily mean you need to consume expensive supplements and tinctures.

• Prebiotic foods are where the power is! These are specialised types of fibre that are indigestible by the human intestine, but our microbes are able to break them down. Prebiotic fibres essentially feed our microbes and keep them healthy. Not only are they cheap and accessible, they bring a wealth of different flavours and textures to a meal. Jerusalem artichokes, asparagus stem, flax, chicory, wholegrains and pulses are great examples of fibre-rich foods your bugs and taste buds will love, and this book is full of examples of how to get them into your diet. I make everything from stews, meatballs and roasts from these ingredients. This ‘health’ food is delicious and easy to incorporate into your way of eating. Plus, by generally increasing all types of fibre, we can potentially reduce the incidence of cancers, cardiovascular disease and inflammation of the bowel. 46