Essential Foods Constantly Stockpiled in My Supermarket by a General Practitioner and Nutrition-Conscious Chef
Dr. Rupy Aujla, a London GP and emergency medicine doctor, has authored five cookbooks, including his latest one titled "Healthy High Protein." In addition to his culinary prowess, Dr. Aujla shares some insights into healthy shopping and cooking.
When it comes to grocery shopping, Dr. Aujla advises shopping for healthy, good-value ingredients and reading labels carefully. He suggests looking for items with at least 15g of fibre and less than 10g of sugar.
One of Dr. Aujla's go-to ingredients is frozen peas, cauliflower, broccoli, and green beans. These versatile vegetables can be bought and used in similar ways, providing a convenient and nutritious addition to meals.
Frozen spinach, in particular, is a staple in Dr. Aujla's kitchen. Blanched and compressed into little bricks, it offers more value for money when cooked. A quick, easy dinner can be created by mixing it with beans, feta, spices, and noodles.
Dr. Aujla also frequently uses ready-cooked Puy lentils in various dishes such as salads and casseroles. These nutrient-dense legumes are a great source of protein and fibre.
Jarred chickpeas, according to Dr. Aujla, have a better flavor and texture compared to tinned chickpeas when eaten whole in salads or curries.
For those seeking plant-based protein, Dr. Aujla suggests cacao powder. This powder, rich in the full suite of amino acids, can be used to add a chocolate-y kick to sweet dishes or as a component of Mexican mole sauce.
Dr. Aujla also emphasises the benefits of hemp seeds. Shelled hemp seeds are high in protein and good fatty acids. They can be used as a salad topper, to bulk up stews, in morning porridge, and in smoothies.
When it comes to snacks, Dr. Aujla's common vice is dark chocolate with at least 75% cocoa. He enjoys it with chopped apple and peanut butter as a snack.
Tinned sardines in olive oil are another favourite of Dr. Aujla. Rich in omega 3s, they can be eaten for breakfast with fresh tomatoes, watercress, nuts, and cheese.
Dr. Aujla also recommends Gochujang Korean chilli paste for its unique flavor and potential health benefits. This versatile condiment can be used in various dishes to add a spicy kick.
Lastly, Dr. Aujla suggests shopping earlier in the day when one is fresh to avoid making unhealthy food choices. He often does his shopping at Tesco, where he also finds affordable frozen mixed berries, another staple in his diet due to their lower natural sugar content.
Dr. Aujla's latest cookbook, "Cooks" by Dr Rupy Aujla, is available now, featuring recipes such as Singaporean Chicken and Spicy Halloumi Bake. With these shopping and cooking tips, you too can enjoy nutritious and delicious meals.
