A renowned physician specializing in nutrition medicine has unveiled three delicious recipes that emphasize protein and fiber while promoting gut health. Dr. Rupy Aujla, who advocates for a predominantly plant-based diet, shared these meals with Business Insider, emphasizing their nutritional value and ease of preparation. These dishes, which include salmon tikka bowls, spicy tacos, and high-protein rigatoni, are designed to provide essential nutrients without relying on heavily processed foods.
Dr. Rupy Aujla, a family doctor based in London, follows what he terms a "plant-forward" dietary approach. This eating style focuses primarily on plants but also incorporates occasional servings of dairy, meat, and fish. His latest cookbook, titled “Healthy High Protein,” showcases his culinary philosophy through recipes like the salmon tikka bowl—a personal favorite due to its simplicity and adaptability. According to Aujla, this dish can be customized using chicken or tofu instead of salmon, making it versatile for various dietary preferences.
Among the featured recipes is the Spicy 'Meaty' Tacos dish, which substitutes traditional meats with a blend of tempeh, mushrooms, and walnuts seasoned with robust spices. This creation not only mimics the texture of meat but also delivers an impressive amount of protein and fiber. Each serving contains approximately 41 grams of protein and 21 grams of fiber, making it both satisfying and nutritious. The taco's umami-rich flavor profile results from a harmonious combination of ingredients, ensuring a delightful dining experience.
Another standout recipe is the High-Protein Rigatoni, which combines lentils, walnuts, and tempeh into a hearty pasta sauce. Enhanced by red wine and aromatic herbs, this dish offers around 57 grams of protein and 22 grams of fiber per serving. Its rich flavors develop over time as the ingredients simmer together, creating a comforting yet nourishing meal. For those seeking additional protein, Aujla suggests opting for legume-based pastas, further boosting the dish’s nutritional content.
The third offering, Salmon Tikka Bowls, exemplifies convenience and flavor. Prepared weekly in Aujla's household, this meal features marinated salmon cooked alongside spiced cauliflower florets. Accompanied by a quick fennel and cabbage pickle, brown rice, yogurt, and arugula, this dish delivers nearly 47 grams of protein and 7 grams of fiber. Its vibrant colors and diverse textures make it visually appealing while providing balanced nutrition.
These innovative recipes highlight Dr. Rupy Aujla's commitment to fostering better gut health through thoughtful food choices. By prioritizing whole, minimally processed ingredients, each dish contributes significantly to one's overall well-being. Whether you're looking to increase your protein intake or enhance your digestive system's function, these creations offer practical solutions wrapped in delectable packages.