The Doctor's Kitchen summary

Food is not a pill. You can’t just take a shot of pomegranate juice and expect all your health problems to go away.

However, it’s no exaggeration to say that food is medicine. Getting your diet right can have far-reaching health consequences that are scientifically beyond doubt. A Mediterranean diet focusing on protein in the form of plants, fat in the form of quality olive oil, and fiber in the form of legumes is one example. It can drastically lessen the chance of cancer, diabetes, and heart problems.

Vegan. Gluten-free. 5:2. Paleo, Atkins, ketogenic, alkaline . . . if you want a diet to follow these days, you’re hardly short of choice.

But here’s something to remember: you’re never going to get it completely right because the perfect diet doesn’t exist.

So, healthy eating is crucial. But can you afford it? The wellness industry, with its turmeric lattes and luxury yoga retreats, hardly looks affordable to many people. But here’s some good news: it doesn’t actually have to cost an arm and a leg to eat healthily.

Sure, it’s great to buy organic if you can, and some pricier health-food options are worth the cost. But getting the basics in place is possible even on a tight budget. In fact, the foods with the most nutritional value tend to be the cheapest of all.

Who has the time to eat healthily, though? We all lead busy lives, and cooking might feel like the last thing you want to do after a long day’s work. 

But the thing is, if you develop an efficient kitchen routine, it doesn’t have to be difficult at all. The trick is simply to make life as easy for yourself as possible, so that you can work food preparation into your schedule. Whether or not you’re a doctor, good habits in the kitchen can make healthy eating a breeze.

Aujla grew up watching his Indian mother prepare food in the kitchen, so he learned early on about the amazing power of the spice rack. But it wasn’t until years later that he learned that spices weren’t just folk remedies; they really do have powerful medicinal properties. Turmeric, garlic, ginger, cumin – they’re all incredibly good for your health, helping with everything from inflammation to cancer prevention.

That doesn’t mean you should treat spices like a pill – but it does mean that adding a few to your cooking is always well worth it. Plus, of course, it’s where all of that delicious flavor comes from.

A colorful mixture of vegetables is at the heart of any good meal. But there’s one color that deserves special attention: green.

Cruciferous vegetables like kale, bok choy, napa cabbage, and broccoli all have particularly excellent health properties – and they’re easy to prepare. Just chop them up, toss them in a heated, dry frying pan, add olive oil, season, and stir for a minute. Add a little bit of water, cover with a lid, and let the veggies steam for a couple of minutes.