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I hope you’ve been taking my “Greens for your

I hope you’ve been taking my “Greens for your Guns” campaign seriously 😆

On the podcast today we have a fantastic episode with the incredible Adrienne @adrienne_ldn all about Motivation, Mindset and practices that help you achieve more with less. You will love her podcast “the power hour” if you haven’t heard it yet, plus her new book!

I’ll be sharing this recipe for Green Spaghetti on my newsletter plus more content on what to EAT, LISTEN TO and READ this Wednesday.

You can subscribe at thedoctorskitchen.com or the link in the bio 😉

#whatthedoctorordered #doctorskitchen #drrupy #321

Whatever you decide to do this weekend make sure i

Whatever you decide to do this weekend make sure it involves this dish! My mushroom and chickpea curry taken from my BBC series “Thrifty cooking in the Doctor’s Kitchen” @bbcfood @bbciplayer

It has an average 5* rating across 45 reviews, so you know people are loving it ❤️ (.. and it’s not just my mum ramping up the ratings 😆)

This dish packs in three portions of vegetables per person and only costs £1 a portion!

The full method is on the BBC food website or you can watch me rustle this up with the incredible Rukmini Iyer @missminifer on the show !

Ingredients
For the chapatis
250g/9oz chapati flour (atta), plus extra for dusting
50g/1¾oz butter, melted
½ tsp salt

For the curry
olive oil, for frying
400g/14oz mushrooms, thickly sliced
1 onion, roughly chopped
3 garlic cloves, crushed
30g/1oz piece root ginger, grated
30g/1oz tomato purée
1 tbsp garam masala
½ tsp smoked paprika or chilli powder
2 x 400g tins chickpeas, drained
400g tin chopped tomatoes
250g/9oz frozen spinach, defrosted
100g/3½oz natural yoghurt
30g/1oz fresh coriander, roughly chopped
salt and freshly ground black pepper

Get cooking!

#whatthedoctorordered #doctorskitchen #doctorskitchenpodcast #321

My roasted masala chickpeas and green bean sambol

My roasted masala chickpeas and green bean sambol (made with mangetout instead 😉) made in 20 minutes this evening whilst I chatted to @madebyblitz

It’s great to see so many young people interested in food, conscious consumption and putting positive messages out.

This recipe is from my book 3-2-1. Join the newsletter for weekly recipes and tips on what to READ, LISTEN TO and WATCH On the subject of health and well-being 🙌🏽 link in the bio

#whatthedoctorordered #doctorskitchen321 #321 #doctorskitchen

Gyms are opening soon and I know people are excite

Gyms are opening soon and I know people are excited. Dusting off their protein shakers and ordering new gym wear for the outing no doubt 😆 🙌🏽

And whilst a lot of us think of ‘protein’ to help with muscle recovery, what about greens 🥦?

A number of studies have shown that nitrate supplementation can improve muscle and vascular function and could be a way to enhance recovery.

However, a recent study in the Journal of nutrition found that dietary nitrate, (found in brassica vegetables, dark green leafy veg like pak choy and hispi cabbage as well as beetroot) is also associated with better lower limb muscular function and strength. So make sure your thinking about “greens for the guns” 💪🏽 as much as anything else!

I shared this study on my newsletter this week, check it out and join the growing community at thedoctorskitchen.com who get recipes and receive information on what to read, listen to and watch every week!

Try this Simple Saag Aloo!

Prep time: 10 minutes
Cook time: 35 minutes

1 tbsp coconut oil
1 medium white onion, finely sliced
1 garlic clove, grated
1 inch piece of ginger, grated
1 tsp mustard seeds
1 tsp cumin seeds
1 small red chilli, finely chopped (reserve some to serve)
100g potato, cut into 2cm pieces, skin on
450ml stock
160g spinach
160g frozen peas
 
1. Heat a tablespoon of olive oil in a lidded pan or casserole dish over a medium heat. Add the onion and cook for 5 minutes, or until starting to soften. Add the garlic and ginger and saute for 3 minutes.
2. Add the mustard seeds, cumin seeds and chilli and stir, cooking for 1-2 minutes or until fragrant.
3. Add the potato and stir to coat in the onions and spices. Then add the stock and bring to a simmer. Once simmering, cover with the lid and cook for 15 minutes. Then remove the lid and cook for a further 10 minutes, or until the sauce has thickened slightly.
4. Stir through the spinach and peas for the final 2 minutes of cooking and season well with salt and pepper.
5. Serve with remaining chilli.
#whatthedoctorordered #doctorskitchen321 #321 #doctorskitchen

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