The Doctors Kitchen – Dr. Rupy Aujla

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Hi, I’m Dr Rupy from The Doctor’s Kitchen and welcome to my course!

‍I’ve developed this 4 week programme to help everybody learn about the key aspects of healthy eating that have the biggest impact on your wellbeing.

‍This is not a diet plan or a rigid menu. This course aims to teach you everything you need to know about how to stock your fridge, choose delicious foods that are clinically proven to improve health as well as introducing you to key meals that everyone should MASTER how to make.

‍As well as teaching you culinary skills, simple recipe structures that you can personalise and providing you with useful pullout guides, I also explain the science behind why food is medicinal.

‍I’ll be demonstrating all the ways to gently introduce healthy eating into your environment, from eating out, to how to navigate supermarket. It’s all video led, there are lectures, recipe guides, pullouts and much more.

‍My aim is to welcome you to the world of ‘Food in medicine’ and show you why achieving health and wellbeing is easier and more enjoyable than you thought using simple delicious ingredients.

‍INGREDIENTS

‍I’ll be showing you how to eat better, what makes food medicinal as well as the quick dishes everybody needs to know how to make.

‍SPEED

‍I talk you through what kitchen hacks I use to make incredible meals, fast and tasty.

‍RECIPES

‍I teach you the recipes everyone needs to master with maximum efficiency and minimal effort.

‍PLANTFOCUSED

‍I do talks on the evidence base behind focusing your meals around plants and why most diets with the best health outcomes share the same values .

‍TECHNIQUES

‍I share effective cooking techniques that I have used in my kitchen and skills that patients have found incredibly useful.

‍PRACTICAL

‍I go through how to incorporate all of the features of healthy eating in the context of a busy lifestyle.

‍Teaching you how to live the healthiest happiest life using food and lifestyle medicine is my goal. Let me show you how to optimise and improve your health.

Course Curriculum

Welcome to the Course!

•  Welcome (0:32)
•  Principles of Healthy Eating
•  Short Intro Videos (0:36)

Getting your Kitchen Prepped

•  The Kitchen: Your Pharmacy (1:01)
•  Fridge, Freezer and Cupboards (11:28)
•  Herbs and Spices (1:13)
•  Kitchen Hacks (2:54)
•  Kitchen Gadgets (2:54)
•  Eating Out (1:21)
•  Supermarkets Strategy (2:39)
• RESOURCES

COOKING BASICS

•  Cooking basics Intro (0:14)
•  Basic Knife Skills (5:35)
•  Onion Chopping (3:58)
•  Prepping Butternut Squash (7:25)
•  Broccoli (4:24)

FOOD as Medicine: Week 1

•  The Perfect Plate (15:37)
•  Phytonutrition (4:16)
•  How to read food labels (5:16)
•  Calories (1:51)

FOOD as Medicine: Week 2

•  Diets?? (28:32)
•  Herbs and Spices (1:02)
•  Animal Products (2:27)
•  Plant based Calcium, Iron and Protein

FOOD as Medicine: Week 3

•  Sugar (2:42)
•  Caffeine (2:16)
•  Inflammation (19:05)
•  Gluten Free Products

FOOD as Medicine: Week 4

•  Supplements (19:13)
•  Fasting (19:41)
•  Organic (1:36)

Recipes to Master

•  Recipes to Master (0:55)
•  BREAKFASTS (38:02)
•  BIG PLATES (48:39)
•  SWEET (0:59)
•  SIDES (15:48)
•  SPICE BLENDS and PASTES (7:47)
•  DRESSINGS (10:38)

References

•  Clinical Reference section