The Doctor's Kitchen

Your diet is the foundation of your health, offering your body the best chance to heal and thrive.

1. Food Can Be Your Best Medicine

Dr. Rupy Aujla emphasizes that food goes beyond just sustenance—it can act as medicine for the body. When he struggled with a heart condition early in his medical career, doctors recommended either risky procedures or lifelong medication. Instead, he made dietary changes that resolved his health issues, underscoring the power of food.

The notion of “food as medicine” stems from science-backed findings. A Mediterranean diet, rich in plant-based protein, healthy fats from quality olive oil, and fiber-packed legumes, is known to reduce the risk of heart disease, diabetes, and some cancers. This demonstrates the wide-reaching effect that simply adjusting your meals can have on your overall health.

Dr. Aujla draws attention to the gut microbiome—the trillions of microbes in our system responsible for breaking down food. Eating foods that help these microbes thrive, such as fermented foods like kimchi and sauerkraut, as well as fiber-rich options such as whole grains and legumes, improves digestion while positively influencing various bodily functions, including immunity and mental health.

Examples

• Dr. Aujla experienced healing from his arrhythmia through diet improvements.
• Research shows that diets like the Mediterranean reduce the likelihood of chronic illnesses.
• Fermented foods and fiber-rich diets promote a healthier gut microbiome.

2. The Pitfalls of Strict Diets

Dr. Aujla explains that overly restrictive diets often fail not just because they are hard to maintain but because they do not reflect the way our bodies work. Instead of eliminating entire food groups, the focus should be on creating a balanced and sustainable approach to eating.

Carbs, for instance, are often vilified, but they play a crucial role in supplying energy and nutrients. While some diets like Paleo reduce carb intake, Aujla warns that long-term evidence supporting these methods is lacking, particularly when fruits and vegetables—healthy sources of carbs—are cut out too.

Diets promoting inaccurate claims are another concern, as seen with the alkaline diet, which incorrectly asserts that certain foods alter blood acidity levels. A more forgiving, plant-focused approach—not necessarily vegetarianism but one that integrates a variety of vibrant vegetables and proteins—is healthier and easier to follow.

Examples

• Some carbs, such as those found in legumes and fruits, are packed with fiber and nutrients.
• Misleading science can make diets like alkaline or gluten-free needlessly strict.
• Balanced, plant-based meals with occasional protein are shown to support long-term health.

3. Healthy Eating Is Affordable

Aujla dispels the myth that eating well is expensive, showing that nutrient-dense and budget-friendly options exist. While the wellness industry markets expensive health foods, Dr. Aujla encourages embracing staples that are cheap but impactful.

Basic items like lentils and beans are inexpensive and versatile, making them pantry essentials for nutrient-rich meals. Even frozen vegetables, like peas or berries, retain most of their nutritional value and offer a low-cost way to incorporate more plants into your meals.

He also highlights buying selectively. For instance, splurging on high-quality olive oil or hemp seeds is worth it for the added health benefits, whereas many superfoods have more affordable alternatives, such as red cabbage and sweet potatoes, which deliver similar nutrients.

Examples

• Lentils provide protein, fiber, and affordability, especially when used in tarka daal.
• Frozen peas and berries are cheaper yet still nutritious.
• Red cabbage offers antioxidants similar to costly blueberries.

4. Build a Kitchen Routine

Making cooking a simple, time-efficient part of your routine is key to eating healthily. Aujla explains how small practices like cooking in batches, prepping ingredients ahead, and embracing leftovers save time and effort.

Cooking in bulk, for instance, lets you create meals for multiple days, such as lentils prepared in advance for lunchboxes. Organizing ingredients beforehand (a method chefs call mise en place) also reduces kitchen stress, helping you focus on the joy of cooking.

Freezing spices, sauces, or meal bases is another easy trick that reduces weekday effort. Combined, these approaches make eating healthy less overwhelming and encourage consistency, even on busy days.

Examples

• Pre-prepped meals like breakfast nut roast ensure quick morning options.
• Mise en place helps make cooking seamless and enjoyable.
• Freezing dishes like spiced bases saves time while maintaining nutrition.

5. Herbs and Spices Pack Double Benefits

Spices do more than add flavor—they provide health benefits ranging from reduced inflammation to aiding digestion. Having grown up in an Indian household, Aujla learned early about the functional role of turmeric, garlic, ginger, and other spices.

Turmeric, with its active compound curcumin, is known for its anti-inflammatory effects, while cinnamon improves blood sugar control. Basil, thyme, and rosemary also contribute to cardiovascular health and better DNA functioning. Adding such spices enhances not only taste but also your body’s chemistry.

Blending spice mixes like za’atar or harissa widens your palate and makes meal preparation simpler. These mixes can be stored and sprinkled on various ingredients for flavor and added health benefits.

Examples

• Basil in fresh pesto is rich in antioxidants and easy to prepare.
• Cinnamon aids blood sugar regulation and pairs well in pancakes.
• Za’atar adds flavor to fish while providing digestive support.

6. Embrace Colorful Plates

Aujla highlights the importance of vibrant vegetables, especially greens, which contain high levels of vitamins, minerals, and phytochemicals. Broccoli, kale, and Brussels sprouts, for example, boost immunity and protect DNA.

Cooking methods matter. Steaming or lightly pan-frying cruciferous vegetables helps retain their nutrients. Adding creative flavors, such as zest, nuts, and spices, can transform your veggies and make them appealing even to skeptics.

A varied color spectrum indicates different nutrients on your plate. The reds of beets provide antioxidants like betalains, while the yellows and oranges in squash are high in vitamin A and other healing compounds.

Examples

• A Brussels sprouts dish combines cayenne pepper and hazelnuts for flavor.
• Roasted beets spiced with chili offer antioxidants.
• Pan-fried broccoli retains vitamins while adding bold, simple flavors.

7. Optimize Your Gut Health

Your gut bacteria influence far more than digestion—they impact immunity, mental clarity, and even how your body processes food. Aujla advises nurturing gut health through prebiotics, probiotics, and dietary diversity.

Fermented foods like kimchi and yogurt introduce beneficial bacteria into the gut, while prebiotic-rich options like artichokes and whole grains act as their food source. Adding cruciferous veggies and polyphenol-rich foods like cacao further strengthens gut walls.

Diversity matters too. Including a range of fresh ingredients instead of sticking to repetitive meals ensures you absorb a broad spectrum of nutrients to keep your microbiome thriving.

Examples

• Fermented foods such as sauerkraut improve digestion.
• Prebiotics in whole grains support healthy gut bacteria.
• Dark chocolate provides polyphenols that protect gut walls.

8. Flexible Eating Yields Results

Rigid eating plans often lead to frustration and poor sustainability. Aujla suggests a flexible approach that prioritizes portions of plant-based food while allowing for occasional indulgences or personal dietary needs.

Rather than banning gluten, sugar, or carbs entirely, you can focus on adding vegetables, moderating processed foods, and listening to your body. This adaptable mindset often leads to lasting healthier choices.

Plant-based meals form the bulk of Aujla’s eating habits, with occasional meat or dairy. This not only strikes an ethical balance but also ensures he gets a full range of nutrients without feeling restricted.

Examples

• Flexible, plant-centric approaches balance health and satisfaction.
• Moderate carb intake rather than total elimination.
• Occasional indulgences like quality chocolate or dairy keep eating pleasurable.

9. Simple Equipment Sets You Up for Success

Healthy cooking doesn’t require fancy kitchen gadgets. Basic tools like a sturdy knife, pot, and pan are all you need to get started. A spice grinder, or even a mortar and pestle, will help you create fresh flavors.

Having tupperware makes meal prep and storage easier, saving leftovers and reducing food waste. With these simple tools, you can quickly prep and enjoy nourishing meals without overcomplicating cooking.

By keeping your kitchen well-stocked with affordable basics yet versatile tools, you’re setting yourself up for a fun and productive cooking experience.

Examples

• A good knife speeds up vegetable chopping.
• Tupperware makes batch cooking viable for the week.
• Mortars and pestles help with homemade spice blends.

Takeaways

1. Prepare your kitchen with essentials like a sharp knife, a sturdy pot, and meal storage containers to streamline cooking.
2. Focus on adding colorful vegetables to every meal, aiming for a variety of reds, greens, and yellows on your plate.
3. Incorporate prebiotics, like legumes and artichokes, and fermented foods, like kimchi, into your weekly diet to nurture gut health.