Doctor's Kitchen 3-2-1 by Dr. Rupy Aujla

  • Fig and blackberry porridge (page 60)

    from Doctor's Kitchen 3-2-1 Doctor's Kitchen 3-2-1 by Dr. Rupy Aujla

    • Categories: Breakfast / brunch; Cooking for 1 or 2; Vegan
    • Ingredients: porridge oats; almonds; nut milk; blackberries; figs; almond butter; maple syrup
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Notes about Recipes in this book

  • Fragrant jewelled rice

    • Mayandbill on March 11, 2025

      Really enjoyed this. Ever so slightly sweet from the cinnamon and orange and tangy from the barberries. Unusual and tasty.

  • Roast sea bass and asparagus with tomatoes and capers

    • Schoieash on January 08, 2026

      A little too sharp for our taste so would add less vinegar next time. We pan fried the fish instead of roasting on top of the fish so we could control the cook and get crispy skin Super tasty, pretty healthy quick, easy meal.

  • Tempeh red curry

    • CourtneyT on March 05, 2024

      We found this slightly bland. A chili or additional spices would perk this up. Very quick and easy and made three portions.

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  • ISBN 10 0008395411
  • ISBN 13 9780008395414
  • Published Dec 31 2020
  • Format Paperback
  • Page Count 272
  • Language English
  • Countries United Kingdom
  • Publisher Harper Collins UK
  • Imprint Thorsons

Publishers Text

3-2-1 is a brand new way of cooking delicious food, that is completely life changing. Every recipe is formulated to contain 3 portions of fruit and vegetables per person, serving 2 people and all made in one pan. That's it! Curries, stews, traybakes, casseroles, salads and more. Take the effort out of cooking and put health and enjoyment back in. Food and nutritional medicine play a crucial part in our general wellbeing. Bestselling author and NHS medical doctor, Dr Rupy introduces his simple 3-2-1 formula, making it possible to easily cook healthy meals every single day. Following on from his two bestselling cookbooks, he builds on his message that the most important health intervention anyone can make is what you put on your plate. Containing over 100 recipes that taste spectacular, offering a streamlined cooking process, whilst ensuring health benefits to optimise wellbeing, 3-2-1 is an easy-to-follow health prescription. This daily dose of fresh ingredients, quality fats, whole grains and plenty of fibre lowers the risk of disease. Guided by scientific evidence, Dr Rupy's core principles of healthy eating remain the same: keep plant focused, eat lots of fibre, plenty of colourful vegetables and whole foods. Each incredible tasting dish promises 3 portions of fruit and vegetables per person, 2 servings per meal and uses only 1 pan. Need 4 portions for a family Just double the ingredients! As a busy doctor, Dr Rupy knows that one of the main reasons people choose not to cook at home is lack of TIME as well as the EFFORT to cook it. Each recipe is cleverly formulated to require only one pan, minimising the cooking process (as well as the washing up), and using as little equipment as possible the majority only require a knife, chopping board and a cooking dish.

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