Dr Rupy Aujla's tips on eating your way to health

Frozen Coconut Tofu Cream.jpgFrozen Coconut Tofu Cream.jpg

After hosting an exclusive evening in London where subscribers enjoyed a healthy and delicious three-course meal, Dr Rupy Aujla shared his tips on eating your way to health. Plus, we also have a tasty dessert recipe from Dr Aujla's book, The Doctor's Kitchen.

1. Eat Colourful
Eating a variety of different vegetables and fruits indicates the wide variety of micronutrients, including phytonutrients (plant chemicals) that are proven to have multiple benefits to heart, brain and hormone health.

2. Eat Fibre
Increasing our fibre by experimenting with different legumes, beans and whole grains in our diet is one of the easiest and health promoting habits we could make. It feeds the population of microbes largely concentrated in our gut with essential food that keeps them healthy and therefore leads to benefits for us.

3. Eat in Time
Eating within a 12-hour window has been shown to improve  our ability to regulate blood sugar and in some studies weight is better controlled. Eating generally in a 12-hour window is a healthy principle to remind ourselves of, it also stops late night snack

4. Eat plants
Eating a largely vegetarian diet is one of the healthiest ways of eating. If you choose to eat meat think of it as a luxury item that enjoy once or twice a week and only of the best quality.

5. Eat mindfully
Remember that food is not just about health promotion. It is for enjoyment as much as nourishment. Take time to chew your food and savour the flavours at every meal time.

Coconut Ice with Pomegranate and Caramel Pistachio

This smooth, creamy delight is easy to whip up and made of unusual but incredibly healthy ingredients that taste amazing. Tofu is a great calcium source which is vital for your cells to function. Pomegranate gives the dessert a floral flavour with a sharp, tangy bite, and pistachios are a delicious heart-healthy nut. This is a great crowd pleaser for dinner parties and easy to prepare in advance.

300g smooth silken tofu
150g coconut cream
2 ripe bananas, peeled  handful of pomegranate seeds
20g shelled, unsalted pistachios, lightly crushed
1 tbsp honey

Put the tofu, coconut cream and bananas in a blender or food processor and blitz until smooth. Transfer to a large bowl and fold through the pomegranate seeds. Cover and transfer to the freezer  for 2–3 hours: 2 hours will give you ice cream with a frozen-yoghurt- style soft-set texture, and 3 hours will give it a harder set.

Before serving, toast the crushed pistachios in a dry frying pan over a medium heat until brown, then remove from the heat and drizzle honey over them to slightly caramelise them. Leave to cool and become crumbly.

Top the tofu ice cream with the caramelised pistachios.


  • Chopped red grapes can be used instead of pomegranate seeds.
  • Try experimenting with what’s in season, such as blackberries and raspberries.


For more recipes and information about Dr Aujla's book, The Doctor's Kitchen, click here.