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Copyright

      Thorsons

      An imprint of HarperCollinsPublishers

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      London SE1 9GF

       www.harpercollins.co.uk

      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

      A catalogue record of this book is available from the British Library

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

      All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, non-transferable right to access and read the text of this e-book on screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse engineered, or stored in or introduced into any information storage retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins e-books.

      While the author of this work has made every effort to ensure that the information contained in this book is as accurate and up-to-date as possible at the time of publication, medical and pharmaceutical knowledge is constantly changing and the application of it to particular circumstances depends on many factors. Therefore it is recommended that readers always consult a qualified medical specialist for individual advice. This book should not be used as an alternative to seeking specialist medical advice, which should be sought before any action is taken. The author and publishers cannot be held responsible for any errors and omissions that may be found in the text, or any actions that may be taken by a reader as a result of any reliance on the information contained in the text which is taken entirely at the reader’s own risk.

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      Source ISBN 9780008239336

      Ebook Edition © December 2017 ISBN: 9780008239343

      Version 2017-12-20

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Dedication

      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

       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

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

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