Work-life balance, alcohol and the inability to cook are the main barriers men can face when it comes to eating healthier. I tend to suggest batch cooking and bringing your own lunch rather than relying on grab-and-go options that are often highly processed and nutrient poor. Choose one recipe and absolutely master cooking it, so you can swap in a different selection of spices or ingredients the more confident you get. Have back-up meal options that you can make from scratch when you’re super hungry and itching for a takeout. Have regular alcohol-free weeks where you choose not to drink in social settings. It will get you into the habit of abstaining from alcohol and more confident at navigating any peer pressure as a result.
I prefer not to single out ingredients and instead talk about categories of food. In each category there are cheap, accessible, nutritionally dense ingredients, loaded with antioxidants, inflammation-reducing compounds, fibre to feed your gut microbiome and tons of flavour. These are:
Spices: Turmeric, Ginger, Garlic, Cinnamon
Brassicas: Cauliflower, Broccoli, Sprouts
Greens: Cabbage, Kale, Chard, Savoy Cabbage
Root Veg: Carrots, Sweet Potato, Beetroot
Herbs: Parsley, Coriander, Basil, Oregano, Sage, Rosemary
I love cooking dishes like a white bean stew with cavolo nero. It's lemony, salty and delicious. I also love a chilli corn chowder – it has peppers in it, and you essentially blend that down into a soup with white beans. I dress it with a little bit of extra sweet corn and chilli oil on the top. This lifts the whole flavour, it's got a wonderful taste to it and looks visually appealing too. Both these dishes are so simple – they're one pot dishes, you make them in literally 20 minutes. Even my wife was surprised at how quickly I did the white bean stew yesterday.
Dr Rupy Cooks is all about healthy, easy, flavourful meals. They will save you time in the kitchen and help you effortlessly achieve and maintain a way of eating that supports your health and wellbeing. They’ve been rigorously tested by over 1,000 people in kitchens from across the globe and I personally reviewed every tester's feedback to make sure all the recipes were spot on before we finalised and shot them. I don’t think there’s another cookbook that’s ever done such intensive testing! All the recipes – including midweek meals, traybakes, stews, curries – are designed to support your gut, brain, heart and mental health. That’s why they all contain at least three portions of plants per serving, a rich diversity of ingredients and lots of fibre.