COULD A PLANT SAVE YOUR LIFE?

By Tamara Lawrence

The term ‘plant based diet’ may not set your taste buds on fire. But it appears eating lots of fruit and vegetables could literally save your life. We hear from the TV doctor who is helping train medics in nutrition, and a dietitian passionate about helping people choose well.

Dr Rupy Aujla, GP

Andrew Burton

Dr Rupy Aujla (above) knows his onions when it comes to eating for health. The GP is a familiar face on daytime TV with his series The Doctor's Kitchen.

He believes that food can be our medicine, and that eating the right foods is key to eradicating preventable lifestyle related diseases, including inflammatory bowel disease, heart attack, stroke and some cancers.

Dr Rupy says medics should be promoting plants to patients. He’s even helped set up a charity to teach doctors and medical students the foundations of nutrition, and how to cook so they can share their skills with those they treat.

Start small, change one meal a day and go from there.

“Food is not a panacea, but it is a huge component of wellbeing’, says Dr Rupy, whose latest book Doctor’s Kitchen 3-2-1 features recipes that include three of your five a day, serve two people and are cooked in just one pan.

Given the confusion surrounding ‘the right things to eat’, and apathy towards a radical lifestyle change, where does he advocate we start?

“I always say start small, change one meal a day and go from there. Swap your sugary cereal for porridge with frozen berries and some sunflower seeds. And then every time you sit down to eat ask yourself: ‘Could I get one more serving of veg in here?’

“Add some spinach to a curry, a few green beans to an omelette. If you absolutely have to have a Cornish pasty, how about serving some butternut squash mash with it?”

• Dr Rupy Aujla, is the founder of thedoctorskitchen.com, a regular slot on daytime TV shows, such as This Morning, and a Sunday Times bestselling culinary author.

DON'T SEE PLANTS AS A PUNISHMENT

Amy Croft is a specialist dietitian within Mersey Care NHS Foundation Trust. She uses social media to give people facts they may not know that might encourage them to eat differently.

Amy Croft, Specialist Dietitian at Mersey Care NHS Foundation Trust

She sees people with complications that can be exacerbated by poor diet.

Posts shared on her Instagram (eatingwith.amy) promote plant based foods but focus on making healthy eating easy and using what you have in the cupboard or fridge.

“We’re told to eat more fruit and veg because they’re a fantastic source of vitamins, minerals and fibre,” says Amy. “They contain polyphenols which can reduce inflammation and protect our bodies from damage. They help to maintain healthy gut bacteria and are low in calories.

"There’s evidence that eating ten portions of plant based food a day can reduce premature death by a third. That’s probably unrealistic for most people so the World Health Organisation recommends aiming for at least five portions per day, however data shows that any increase can be beneficial to your health. Try not to see fruit and vegetables as a punishment. They’re so tasty and versatile; don’t be afraid to get creative!“

Follow Amy on Instagram: @eatingwith.amy

HUEVOS RANCHEROS

INGREDIENTS

2 tbsp extra virgin olive oil

50g spring onions thinly sliced

160g deseeded red pepper sliced

1 tsp each hot and sweet smoked paprika

1 tsp cumin seeds

400g tin chopped tomatoes

400g tin black beans, drained and rinsed

2 medium free range eggs

Sea salt and freshly ground black pepper.

TO SERVE

160g peeled and stoned avocado

(1 large or 2 small), sliced 15g fresh coriander leaves, chopped

4 small corn tortillas, warmed in the oven or dry pan.

METHOD

• Heat the oil in a medium frying pan over a medium heat, add the onion and red pepper and fry gently for 10 minutes until softened

• Add the spices and fry for a minute more, then add the tomatoes, beans and 100ml water. Season with salt and pepper and cook for a further 10 minutes

• Make two hollows in the mixture and crack an egg into each. Cover and cook for 2 to 3 minutes until the whites are set and the yolks are still soft

• Remove from the heat and serve topped with the avocado and scattered with the coriander leaves, with warm tortillas for scooping.