Dr Rupy Aujla(@doctors_kitchen) 인스타그램 상세 프로필 분석: 팔로워 707,524, 참여율 0.99%

🌾 This is my secret for increasing fibre at breakfast. My 4 ingredient bread, that’s flour free and doesn’t require any baking skills is not only delicious, but gets me out of trouble on those busy mid week mornings! My wife is gluten free, and I’ve searched high and low for a good alternative. But like a lot of things in life, if you want a job done well… you’ve gotta do it yourself 😆 4-ingredient Flax and Sunflower Seed Bread (Serves 12) Ingredients: 300g flaxseed (linseed), milled 275g sunflower seeds 50g chia seeds 35g psyllium husk 1 tsp sea salt 2 tbsp extra virgin olive oil 400ml water Method: 1. Gather and prepare your ingredients. Preheat the oven to 200°C/180°C fan. Line a 12x6x23cm (2lb) loaf tin with baking parchment. 2. In a large bowl, mix together the dry ingredients, then add the olive oil and water and stir to combine; it should form a sticky dough. 3. Scrape into the prepared loaf tin, making sure to press the dough into the edges of the tin. Use the back of a spoon dipped in water to smooth out the surface. 4. Bake in the oven for 60 minutes, or until golden and firm to the touch. Remove the loaf from the tin and return to the oven for another 10 minutes. 5. Place on a wire rack to cool completely before slicing and freezing. Toast before serving. Do you make your own bread? 👉 For more ultra-processed swaps, from teff bread to spinach wraps, you can find them on the Doctor’s Kitchen app!

A high-protein breakfast is one of the best ways to set yourself up for the day. You’ll feel fuller for longer, have better energy and support your muscle health. 💪 😅 But if you’re anything like me, mornings can be BUSY. 🥣 That’s why I’m a big fan of breakfasts you can prep ahead. A little bit of planning means healthy eating becomes the easy option. I just add a few favourites to my meal plan in the Doctor’s Kitchen app at the weekend, generate my shopping list and breakfast is sorted for the week. 💬 If you’re after more breakfast ideas, comment “START” and I’ll get you set up with personalised recipes to make healthy eating feel a lot easier. Here’s one to get you started: Spinach, Pea and Oregano Tupperware Frittata Ingredients (makes 3) 8 eggs 150g cottage cheese 50g spring onion 50g spinach (frozen) 1 tbsp oregano (dried) 20g flaxseed (linseed) 50g peas (frozen) Method 1. Preheat the oven to 200°C/180°C fan. Line individual (for each serving) glass oven-proof dishes (8x12cm) with baking parchment. 2. Crack the eggs into a large bowl, add the cottage cheese and whisk together. 3. Add all of the remaining ingredients and stir to combine. 4. Divide the mixture into your prepared baking dishes and bake for 25–30 minutes, until mostly set. (A slight jiggle is fine as they will continue to cook further in the residual heat. If any parts look very runny, use a knife to gently cut through the frittata so the uncooked mixture can mingle with the cooked, then return to the oven for 30 seconds to 1 minute.) 5. Remove from dishes and cool on a wire rack for 10 minutes. Store in the glass tupperware in the fridge for up to 3 days. All the recipes from this carousel are on the Doctor’s Kitchen app. Just search for them by name and add them straight to your meal plan. 🙌

🍨 Make this frozen yoghurt once and you might never buy ice cream again! It takes just 10 minutes to prep with gut-supporting whole foods. Most supermarket ice creams are pretty high in sugar and don’t offer much else, so I always keep a batch of this in my freezer over the summer months. ☀️ You get: • Potential probiotic benefits from Greek yoghurt (look for one labelled Live & Active Cultures) • Polyphenols from berries and dark chocolate that support your gut microbes • A bit of protein from the yoghurt and pistachios to make it more satisfying It’s still a dessert, but it’s made from ingredients that bring a lot more to the table than your average ice cream. And, it’s super fun to make. For more recipes like this, download the Doctor’s Kitchen app and browse our dessert collection. We’ve got loads of frozen treats waiting for you. 🍨

☕️ This high-protein, high-fibre granola brings all the flavours of tiramisu into breakfast. It’s incredibly versatile and will keep you full until lunch. 💬 Comment “granola” and I’ll send over the full video, so you’ve got plenty of ways to keep breakfast interesting throughout the week. Most granolas in the supermarket are surprisingly high in sugar and not particularly high in protein. That’s why I love making my own. You get complete control over the ingredients, it’s cheaper than you think and one tray can sort breakfast for the week. This version combines oats, nuts, seeds, cacao and coffee for a breakfast that gives you fibre, protein and healthy fats. Ingredients (serves 8) 400g porridge oats (rolled) 200g mixed nuts, roughly chopped 1 tsp cinnamon (ground) 50g pumpkin seeds 25g sunflower seeds 25g flaxseed (linseed) 3 tbsp cacao powder (raw) 85ml honey 100g almond butter 90ml coffee (freshly brewed; we used 1.5 double espresso shots) 1 tsp vanilla essence 2 tbsp coconut oil 2 eggs (just the whites) 📝 For the full recipe, watch our YouTube video or search “Tiramisu granola” on The Doctor’s Kitchen app.

🍨 This gut-boosting pistachio & chocolate frozen yoghurt is a great alternative to ultra-processed sweet treats! Most supermarket ice creams are pretty high in sugar and don’t offer much else, so I always like to keep a batch of this in the freezer over the summer months. ☀️ What I love about it is that you still get: - Potential probiotic benefits from Greek yoghurt, especially if you choose one labelled Live & Active Cultures - Polyphenols from the berries and dark chocolate, which can help support your gut microbes - A bit of protein from the yoghurt and pistachios, which makes it a little more satisfying It’s still a dessert, but it’s made with ingredients that bring a lot more to the table than your average ice cream. And a fun one to get the kids involved as well :) Ingredients (serves 4) 300g Greek yoghurt 6 tbsp peanut butter 1 tsp cinnamon (ground) 1 tbsp honey 50g pistachios 125g mixed berries (frozen) 100g dark chocolate (80%), roughly chopped Method: 1. In a large bowl, combine the Greek yoghurt, peanut butter, cinnamon and honey. 2. Add the pistachios, frozen berries and dark chocolate; mix well. 3. Spoon the mixture into a lidded freezer-proof container. Smooth and flatten with the back of a spoon, then cover and freeze for 2 hours. If freezing for longer, allow to sit at room temperature for 20 minutes before scooping.

⚡️ These energy balls are quick, no-bake bites, perfect for busy days or a mid-afternoon pick-me-up. I love them because… ✅ Each one gives you around 9g of protein and 5g of fibre from chia seeds, shelled hemp and peanuts. ✅ They’re really easy to batch-make and keep in the fridge or freezer, so you have something ready when you need it 📲 If you love matcha or pistachio, do have a browse on The Doctor’s Kitchen app. We’ve got a few different energy ball recipes on there too. Ingredients (makes 12) 2 tbsp chia seeds, soaked 100ml water 70g porridge oats (rolled) 250g peanut butter 2 tbsp maple syrup 1 tsp vanilla essence 80g dark chocolate (80%), roughly chopped 2 tbsp peanuts, roughly chopped 2 tbsp shelled hemp seeds For rolling: 4 tbsp flaxseed (linseed), milled (optional) Method: 1. Combine the chia seeds and water in a small bowl; leave to soak for 10 minutes. 2. Add all of the ingredients to the bowl of a food processor. Blitz until everything is well combined and a ball of dough is beginning to form. 3. Spread the ground flaxseed onto a small plate, in an even layer. Take tablespoons of dough and roll to form 12 balls. Roll each ball in the flaxseed and place in an airtight container. 4. Place in the fridge to set for 1 hour and then enjoy. These keep well in the fridge in an airtight container for up to 5 days, or in the freezer for up to 3 months.

⚡️ These high-protein, high-fibre savoury flapjacks are a great pick-me-up when you need steady energy. Welcome to Frotein, a series of recipes that have both fibre and protein…You can have it all 🫵 Flapjacks are usually just oats and added sugar, so we’ve created a Doctor’s Kitchen version! 8g of protein, 5g of fibre and polyphenols like SDG from flaxseeds. When I know I’ve got a busy week ahead, I batch a tray of these in under 15 minutes. Some days it’s a snack straight from the tin, other days I’ll have one for lunch instead of bread, with avocado, a couple of eggs and some greens on the side. They freeze well too, so it’s worth doubling the batch. Whether you’re a sweet, savoury or speedy snacker, we have tons of inspiration on The Doctor’s Kitchen app, download and try us for free today :) Ingredients (makes 9) 175g porridge oats (rolled) 180g carrot, finely grated 2 tbsp flaxseed (linseed) (milled) 2 tbsp mixed herbs (dried) 2 tbsp shelled hemp seeds 2 tbsp mixed seeds (we used pumpkin and sunflower seeds) 30g nutritional yeast 1 tsp smoked paprika 3 eggs 2 tbsp olive oil Method: 1. Preheat the oven to 180°C / 160°C fan. Line a 20cm ovenproof square dish with baking parchment. 2. In a large bowl, mix together the oats, grated carrot, flaxseed, herbs, seeds, nutritional yeast, smoked paprika, and a pinch of salt and pepper. 3. In a small bowl, beat the eggs with the olive oil. 4. Combine the wet and dry ingredients and mix well. The mixture should feel slightly sticky but not too wet. 5. Press the mixture firmly into the lined dish and smooth the surface with the back of a spoon. 6. Bake for 20–25 minutes until set and lightly golden. 7. Cool completely before slicing into 9 squares.

⚡️ This 6-ingredient protein smoothie is my go-to after a workout or when I need a quick pick-me-up. 💬 Comment “SNACKS” and I’ll send you this recipe and 2 others I think you’ll really enjoy. It gives you 27g of protein and 19g of fibre, all from whole foods. Plus healthy fats, magnesium and polyphenols. It’s a big step up from shop-bought shakes, which rely on isolated emulsifiers, artificial sweeteners and flavourings, with very little fibre. Ingredients (serves 1) 1 banana (frozen), chopped can also use fresh banana with some ice cubes 30g shelled hemp seeds 2 tbsp peanut butter 250ml almond milk ½ tsp cinnamon (ground) 30g cacao powder (raw) or pure cocoa powder 1 tsp maple syrup (optional) 📝 Full recipe on our YouTube channel or search for “Rupy’s Protein Power Smoothie” on the DK app.

This high-protein, high-fibre salad takes under 30 minutes to make and works for breakfast, lunch or dinner. I’ve had it on repeat lately! 🐟 The thing with most salads is they often lack protein, because they’re mostly leafy greens, so they don’t keep you full for long on their own. A great salad needs protein, fibre and healthy fats to make it satisfying. This one gives you: ✅ 44g of protein from trout, eggs and lentils to support your muscle health ✅ 14g of fibre from lentils, hazelnuts and greens for your gut microbes ✅ Omega-3 fats from trout ✅ Polyphenols with anti-inflammatory benefits We have tons more salad inspiration on the app, try us for free today :) You can also save them to your meal plan, making meal decisions a breeze throughout the week. Ingredients (serves 2) Dressing 4 tbsp extra virgin olive oil 2 tsp sumac 1 garlic clove, grated Juice of 1 lemon Salad 160g baby gem lettuce 160g cucumber, sliced 100–150g cooked lentils (Puy, green, beluga or brown) 30g capers 200g smoked trout 10g parsley, finely sliced 60g hazelnuts, chopped 2 eggs Method: 1. In a small bowl, combine all the dressing ingredients. Whisk until blended, season with salt and pepper, then set aside. 2. Fill a small pot with boiling water and lower the eggs into the water one at a time. Cook for 6-7 minutes, remove from the pot and run under cold water or place in a bowl of ice water to cool for 3 minutes then peel. 3. Arrange the lettuce on a serving plate as the foundation for your platter. 4. Add the lentils, cucumber, smoked trout, capers and halved eggs. Drizzle with the dressing, top with chopped parsley and hazelnuts.

These high-polyphenol electrolyte drinks are just what you need in the hot weather! They’re a great way to top up your polyphenols. And they’re a great swap for fizzy drinks that are high in sugar and not much else. I still add a little sugar, but I decide how much. Every ingredient adds benefits 👇 🌺 Hibiscus → anthocyanins, also found in berries 🫚 Ginger → gingerols, used for digestion and easing nausea 🌿 Mint → rosmarinic acid, a polyphenol with anti-inflammatory effects 🍋 Lemon & lime → vitamin C and flavanones like hesperidin 🍶 Apple cider vinegar → acetic acid, which may help with blood sugar control Iced Hibiscus Tea Cooler (serves 1) A handful of hibiscus leaves 4 whole cloves 1 tbsp date syrup Ice cubes 1. Steep the hibiscus leaves and clove in hot water. 2. Allow to cool then add date syrup. Stir well then pour over ice cubes. Ginger Lemon and Mint Spritz (serves 4) 30g ginger, scrubbed 4 lemons 10g mint 1 tbsp maple syrup or honey 2 tbsp apple cider vinegar Ice cubes 700ml soda water Pinch of salt 1. Blitz the ginger until finely chopped or pulped. 2. In a jar, add the apple cider vinegar, salt, soda water, juiced lemons, ice cubes, mint, and the blitzed ginger. 3. Stir well to combine, then pour over ice and enjoy. Lemon & Lime Electrolyte Drink (serves 1) Ice cubes 1 lemon 1 lime 1 tsp electrolyte blend 1 tsp raw honey 200ml soda water tajin or aleppo pepper and salt on rim 1. Run a lemon wedge around the rim of your glass, then dip it into a mix of Tajín and salt to coat the edge. 2. In a jug, juice the lemon and lime, then add the electrolyte blend and honey. Stir well to combine, and pour over ice into your prepared glass. Let me know which one you’re making first 👇

High-protein, high-fibre miso banana chia pudding! Welcome back to Frotein, a series of recipes that have both fibre and protein…You can have it all 🫵 The power of this recipe is the combination of chia seeds and kefir, which is great for your gut microbes, blood sugar control and keeping you fuller for longer. You get: 👉 29g of protein from Greek yoghurt, kefir and chia seeds 👉 10g of fibre from chia seeds, cacao and banana 👉 Potential probiotic benefits from kefir 👉 A delicious, sweet and salty flavour from the miso banana combo ...and it takes just 5 minutes to prep. For more breakfast ideas, download The Doctor’s Kitchen app and browse our “Breakfast” category. Ingredients (serves 1) 15g chia seeds 50ml kefir (dairy) 50ml milk (plantbased) 1 tsp maple syrup 200g Greek yoghurt 1 banana ½ tbsp white miso paste 1 tsp cacao powder (raw) (for dusting) Method: 1. Mash together the miso paste and half of the banana in a small bowl. 2. In a jar or bowl, mix together the chia seeds, kefir, milk and maple syrup. Stir well and let sit for 5–10 minutes. Stir again to break up any clumps, then let it sit for another 10 minutes, until thickened. 3. Top the chia pudding with the miso banana, then layer on the yoghurt, the remaining banana (sliced), and dust with cacao powder. Store in the fridge for up to 3 days. Enjoy :)

❄️ These high-fibre freezer blocks are a lifesaver on busy weeks when I need dinner FAST. In this episode: Coconut Chickpea Daal. 💬 Comment “freezer” and I’ll send you the video with this recipe, plus 2 more delicious freezer block ideas. They’re my hack for eating enough fibre, protein and ingredients that help lower inflammation, without cooking from scratch every day. At the weekend, I’ll make a big batch, portion it into containers and freeze it. Then, when I need a quick dinner, I just reheat a block and add a protein source like chicken thighs, air-fried tofu or prawns. Dinner is on the table in minutes and they taste so good, you’d never guess they came from the freezer 😉 ➡️ If batch-cooking is your thing, you’ll find plenty more inspiration in the Batch Cook section of the Doctor’s Kitchen app. Ingredients (serves 4) 1–2 tbsp coconut oil 20g ginger, grated 3 tsp curry powder 1 tsp turmeric powder 2 tsp cumin seeds or ground cumin 200g baby tomatoes, halved 100g spring onion, chopped 200g green lentils (cooked), any lentils will work, can be from a jar/can, drained and rinsed 200g spinach, roughly chopped, frozen can also be used 10g coriander, chopped 4 cloves garlic cloves, grated 1 can coconut milk (can), from a tin 1 can chickpeas (can), drained and rinsed 1–2 lime, juiced Full recipe on our YouTube channel or search for “Coconut Chickpea Daal” on the DK app.