In conversation with "The Vibrant Head of Tender Stem Broccoli"

+ a recipe for sesame quinoa salad

For this month’s conversation, allow me to introduce “The Vibrant Head of Tender Stem Broccoli”, Dr Rupy. I wish I could claim a title like that! Among his many talents, Dr Rupy has worked as an NHS doctor for over 12 years and is the founder of The Doctor’s Kitchen, which strives to inspire and educate everybody about the beauty of food and medicinal effects of eating well. He has also written four great cookbooks which you can find the links to below.

Dr Rupy has kindly shared an exclusive free two week trial for his app and 30% off an annual subscription below. PLUS at the bottom of the newsletter you’ll find a recipe of mine inspired by Dr Rupy’s answers! Without further ado, here is our lovely chat.

You and what you do in a nutshell?

A number of years ago I fell ill. I was suffering from atrial fibrillation (an irregular and often abnormally fast heartbeat) and after many tests, I was told to have an ablation procedure. It was this that sparked a change in my own lifestyle.

The power of food and healthy living isn’t taught in medical school, and it took my own experience to realise just how much of an impact nutrition can have.

The driving force behind The Doctor’s Kitchen was the idea of creating motivating, exciting, and accessible recipes that encourage people to recognise food as an important health intervention. Now, I’m trying to understand how we can equip the modern doctor to feel confident having conversations about food in a clinical environment.

What makes you feel your best?

Personally, the healthiest aspect of my life is the connection I have with my family, friends and colleagues. Being content, connected and happy is an exceptionally important aspect that few of us consciously recognise. Many of us are so lucky to have people in our lives that care so much about us and it’s why I try to practice gratitude and mindfulness every day. It’s as simple as taking 5 minutes in the morning to write down 3 things I’m grateful for, or looking at a reminder on my phone of things to be grateful for whenever I find myself feeling overwhelmed or anxious. This to me is ultimate health, rather than just a plate of vegetables or a green smoothie. But it’s a process and it’s constant work in progress! This is also very important from the perspective of the gut. The gut brain axis is the bidirectional communication highway between the brain and your gut ecosystem. So, if you’re feeling calm and less anxious this will be communicated to your gut, and studies demonstrate this can improve gut function and even support your immune system.

Please share some of your feel good tips?

I have a list of affirmations that I read every morning that remind me of how lucky I am how grateful I should be at the things that spark joy in my life.

What’s your favourite season?

My favourite season is spring. Broad beans, peas, asparagus, wild garlic at the start and all those fresh vibrant colours that remind us of warmer times to come.

What do you like to cook? Or what’s the ingredient you couldn’t live without or best sums you up?

Probably tender stem broccoli. I was once described as a vibrant head of tender stem broccoli in the Sunday Times!

Your fave comfort meal

My favourite comfort meal is something prepared by my mum, it’s Saag (a mixture of greens stewed for hours and blended with spices) with roti made from corn. It’s proper peasant hearty food.

What’s your afternoon pick me up?

My afternoon pick me up is simply a walk in the park and a reminder to focus on one big achievement for the day. The rest will fall into place.

A ‘chore’ you find satisfying and relaxing?

Cooking! And walking the dog in the morning.

A book you’d recommend we read immediately

Stolen Focus by Johann Hari.

Tell us about a small business you love

Exhale coffee. I’m biased because I am advisor to them, but they are a family run healthy coffee business with only six people operating out of London. They go to huge lengths to mildly roast the coffee to preserve the polyphenols in the beans and they source their crop from high altitude farms that naturally stress the plants to produce more beneficial compounds. Plus they’re an amazing health fanatic couple who are always doing crazy ultramarathons and their coffee tastes incredible.

Your special place - UK? / rest of the planet?

Isle of Skye. Scotland. I went on a campervan trip recently with my 2 best friends. It was magical.

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For a free two week trial of Dr Rupy’s app and 30% off an annual subscription click here. You can also check out his books here: Dr Rupy Cooks (his latest); Doctor’s Kitchen 3-2-1; The Doctor’s Kitchen - Eat to Beat Illness; The Doctor’s Kitchen

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Sesame quinoa salad

Use any crunchy veg you’ve got and top with toasted nuts or seeds. Don’t worry if you can’t get all the herbs but if you can find Thai basil, it will make this even more delicious.

Feeds 2 as a main and 4+ as a side, takes 30 minutes

200g quinoa, rinsed well
2 carrots, finely diced
1 red pepper, finely diced
Bunch of tenderstem broccoli, stems cut into chunky rounds, florets left whole
Handful of frozen peas, sweetcorn or edamame
2 large mixed handfuls fresh coriander, basil (look out for Thai basil) and mint
2 large handfuls of toasted cashews or peanuts

Sesame lime dressing:
3 tbsp extra virgin olive oil
3 limes: zest of 1 and juice of all 3
3 tbsp tamari or soy sauce
1 tbsp maple syrup or honey
2 tsp sesame oil
2 tbsp toasted sesame seeds
Pinch chili flakes or chopped fresh chili, to taste

Cook the quinoa according to packet instructions in about 400ml boiling water with a good pinch of sea salt and lid on (takes about 15 mins on a medium simmer). Add the tenderstem and peas/sweetcorn/edamame for the last minute. Take the pan off the heat and leave to stand for 3 minutes, lid on, which helps all the final water absorb then remove the lid and transfer to a wide bowl, ideally one you can serve from, to help cool faster.

Meanwhile whisk the dressing ingredients together in a small bowl or shake in a jam jar. Taste for seasoning.

Finely chop any herb stems (apart from mint stems which are too woody - add them to a teapot instead).

When the quinoa is cool, toss with most of the dressing and then toss through all the other veg and herbs. Taste for seasoning, you might want to add a pinch of sea salt or a little more of one of the ingredients, and then serve up or pop into the fridge until you’re ready.