Doctor’s Kitchen 3-2-1: 3 fruit and veg, 2 servings, 1 pan
£14.20£16.10 (-12%)
3-2-1 is a brand new way of cooking delicious food, that is completely life changing. Every recipe is formulated to contain 3 portions of fruit and vegetables per person, serving 2 people and all made in one pan. That’s it! Curries, Stews, Traybakes, Casseroles, Salads and more. Take the effort out of cooking and put health and enjoyment back in.
‘Food and nutritional medicine play a crucial part in our general wellbeing – I’ve examined hundreds of academic studies that show which diets have the biggest health impact, which ingredients are best to include, as well as which cooking processes maintain nutritional quality.’
Bestselling author and NHS medical doctor, Dr Rupy introduces his simple 3-2-1 formula, making it possible to easily cook healthy meals every single day. Following on from his two bestselling cookbooks, he builds on his message that the most important health intervention anyone can make is what you put on your plate.
Containing over 100 recipes that taste spectacular, offering a streamlined cooking process, whilst ensuring health benefits to optimise wellbeing, 3-2-1 is an easy-to-follow health prescription. This daily ‘dose’ of fresh ingredients, quality fats, whole grains and plenty of fibre lowers the risk of disease.
Guided by scientific evidence, Dr Rupy’s core principles of healthy eating remain the same – keep plant focused, eat lots of fibre, plenty of colourful vegetables and whole foods. Each incredible tasting dish promises 3 portions of fruit and vegetables per person, 2 servings per meal and uses only 1 pan. Need 4 portions for a family? Just double the ingredients!
As a busy doctor, Dr Rupy knows that one of the main reasons people choose not to cook at home is lack of TIME as well as the EFFORT to cook it. Each recipe is cleverly formulated to require only one pan, minimising the cooking process (as well as the washing up), and using as little equipment as possible – the majority only require a knife, chopping board and a cooking dish.
Dr Rupy’s practical and easy-to-use book promises gorgeous looking, flavourful dishes that consistently look after our bodies, helping to beat illness by optimising our food choices.
This is a prescription to fill yourself, one delicious plate at a time. Share this formula for long lasting health and start cooking the 3-2-1 way!
Dr Rupy Aujla’s book ‘Doctor’s Kitchen 3-2-1’ was a Sunday Times bestseller w/c 22-02-2021.
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Additional information
| Publisher | Thorsons (31 Dec. 2020) |
|---|---|
| Language | English |
| Paperback | 272 pages |
| ISBN-10 | 0008395411 |
| ISBN-13 | 978-0008395414 |
| Dimensions | 18.9 x 2.1 x 23 cm |
by Courtney
I’ve wanted to increase my veg intake for some time and made the jump April 2021, this and another of Dr Rupy’s books were invaluable. The recipes are purposefully designed to be easy, regardless of your skill level. He rarely makes his own paste and sauces, something I was initially a bit of a snob about but came to appreciate as it makes the whole process quick and easy and, ultimately, you’re more likely to succeed. Dr Rupy also offers a huge amount of information on food itself, educating you into making better food choices. You don’t need to understand the science, he offers practical advice that allows you to make those better choices even if, like me, you don’t understand the big words (eat the rainbow!) And if you’re not interested in the learning then don’t bother, just focus on the recipes that are exactly what he promises – one pan (or tray or dish). Honestly, they’re great: whack everything he tells you in the tray, give it a mix, chuck it in the oven and voila! One tasty, healthy meal (for two). I cannot recommend this enough. I wanted to go plant based for environmental reasons, an added bonus is the two stone I dropped in about nine months. I feel very indebted to Dr Rupy and can only say that if you’re looking to try healthier, this is a great place to start.
by Courtney
I bought the last Doctors Kitchen book which has a place on my cookbook shelf but hasn’t had too much use.
Just bought 321 and I’ve bookmarked many, many recipes to make.
Pros:
With 4 kids in a big fan of one pot cooking all of the recipes can be one pot;
As a vegetarian there are a couple of meat recipes but these have veggie swaps;
Well laid out with sections on types like breakfasts etc as well as by coloured veg;
Lots of recipes with a wide range of types of meals.
Easy ingredients which most kitchens would have.
Cons:
Not all recipes have photos which is annoying for a cookbook especially as it’s aimed at simplifying cooking but most recipes do have lovely photos ;
Some of these recipes I will have a hard sell to kids (although it’s not aimed at families so that’s OK) ;
Some recipes will end up being a side dish rather than a main for us so I’ll mix a couple of recipes as a main.
Definitely a recommend and it will become one of my go-to cooking books like Little Green Kitchen and One Pan Dinners.
by DTJ
We enjoy cooking with these recipes and appreciate the nutrition advice. Some ingredients are sometimes difficult to track down but basically the recipes and cooking techniques are straightforward although we do adjust some of the quantities to suit our appetites and tastes.
by Forest Charm
I’ve tried about 6 or 7 recipes so far. A couple I really like, 2 were ok, the rest I didn’t like – either dry or bland or both. Most of the spices you can get from the supermarket and once you’ve got them they’ll last ages so that wasn’t a problem for me. Agree with another reviewer that you have to get everything ready on lots of separate dishes which can be a bit time consuming. My main concern is the use of coconut oil. I use it as suggested but it leaves a fatty film in my mouth so am a little worried about the fat content. I’ll preservere though and may use another type of oil. I’m genuinely looking forward, however, to trying more of the recipes.
by Daisy M
Very helpful!
by RICH
I love the concept of this book. The focus on veg, without all recipes being vegan or vegetarian, is aligned to my desire to cut down on meat, but not eliminate it entirely, from my diet. I like the one pot aspect – I’m all for cutting down on washing up and fussy prep. The recipes are flavoursome and colourful. I find myself cooking them once exactly as set out, then adapting to my taste. I’ve only tried a few recipes so far but I do think this can become a habitual way of cooking, at least a few days a week. Only hitch so far is failure to mention that split yellow lentils are hard to find, or they’re called split yellow peas – I’m still not sure which as Google searches left me none the wiser – and they need to be soaked overnight before cooking, so my first ‘Coconut Yellow Dhal’ was very crunchy!
by Anna B
I am a huge fan of Rupy. In case you don’t know, he is a medical doctor, still working in this field as well as setting up the doctors kitchen in 2015. His passion is to bring nutritional medicine to the masses and “reverse the tidal wave of lifestyle related disease” and there are more of those than you think. The impact of lifestyle on a number of diseases from mental health to cancer to heart disease is significant. His mission spreading the message of food as medicine and he is succeeding. He is now working with medical schools so doctors can be trained in nutritional medicine, a concept previously untaught. The credentials of the author are high, so you know the book you’re getting is well informed, based on science and will impact your life.
I started following him a couple of years ago as I really wanted to eat well and eat for my health and he has transformed how I eat completely. I always considered myself a terrible cook and now make nutritional meals that everyone in the office are envious of! He is unbelievably knowledgeable and his books are based on 1000’s of scientific research papers on nutrition. I’ve loved both of his other books but this one I think is the best so far. I preordered the book so have only had it for 2 days but have already cooked 4 of the recipes. They are SO easy to do, taste amazing, and I don’t even need to worry about writing a shopping list as I can just scan the QR codes. He’s taken all the hassle out of cooking; less washing up, simple cooking, easy planning, less time. So if you lack the energy or motivation after a long day at work cooking these recipes takes just as long as it would to put a ready made meal in the oven or order a takeaway.
Know you should be eating well but one of the above has stopped you? Get this book, you will not regret it. Amazing, amazing book. Already recommending it to everyone I know.