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Eat to Beat Illness: 80 Simple, Delicious Recipes Inspired by the Science of Food as Medicine

Eat to Beat Illness: 80 Simple, Delicious Recipes Inspired by the Science of Food as Medicine

by Rupy Aujla


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"Dr. Rupy is part of the new generation of physicians teaching people that food is medicine."—MARK HYMAN, MD

Discover the exact foods and spices that prevent and reverse the full spectrum of disease—from cancer and and autoimmune disorders to heart, brain, and inflammatory conditions, and skin, mood, and eye health—from an internationally bestselling author and trained medical doctor

Imagine a world in which common conditions such as type 2 diabetes, heart disease, and dementia are rare. Imagine feeling great all the time—with strong bone density and flexible joints, radiant hair and skin, a sharp mind, a healthy weight, sustained vision and hearing. Sound too good to be true? It’s not.

In Eat to Beat Illness, Dr. Rupy Aujla—emergency medical doctor, general physician, and bestselling author—shows you how. It all begins with the decisions you make about what you put on your plate. Dr. Aujla provides the latest research on how food impacts every system of your body. He explains the connection between nutrition and disease and  reveals the specific ingredients proven to boost prevention and wellbeing and reverse symptoms.

Eat to Beat Illness includes 80 nutritious recipes that combine these ingredients for optimum health. Dr. Aujla's approach isnt restrictive or bland; his dishes are creative, flavorful, and delicious, using a variety of spices and ingredients that pack a punch, such as cajun sweet potato hash, Sri Lankan cashew curry, jambalaya, spinach lasagna, and banana fritters with maple cream.

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Product Details

ISBN-13: 9780062916280
Publisher: HarperCollins Publishers
Publication date: 09/17/2019
Pages: 272
Sales rank: 448,404
Product dimensions: 8.30(w) x 9.30(h) x 1.10(d)

Table of Contents

Introduction 6

Eat for Your Brain 12

Eat for Your Heart 22

Eat for Inflammation 34

Eat for Immunity 48

Eat to Beat Cancer 62

Eat for Your Mood 74

Eat for Your Skin 86

Eat for Your Eyes 98

Eating and Living for Ultimate Health 108



Cajun Sweet Potato Hash 116

One-Pan Greek Breakfast 119

One-Pan Cajun Scramble 119

One-Pan Spicy Bean and Mushroom Breakfast 120

Watercress, Walnut, and Crayfish 121

Pimenton Oats with Poached Salmon 122

Wild Mushroom and Herb Frittata 124

Oats and Butter Bean Breakfast 125

My Best Breakfast Bowl 127

Small plates

Greek Skewers with Tzatziki 130

Spring Asparagus, Peas, and Scallops with Tarragon Butter 133

Sage Eggplant and Broccoli 134

Sri Lankan-Style Oats 135

Speedy Gazpacho 137

Lemon, Thyme, and Hazelnut Roast Vegetables 138

Cajun Corn Bites 141

Citrus and Pineapple Asian Salad 142

Herby Cauliflower Steaks 145

Fennel and Carrots with Star Anise 146

Almond and Hazelnut Lentils with Capers 147

Radicchio, Peach, and Fennel Salad with Balsamic Croutons 148

Baked Rainbow Chard with Apricot and Walnuts 151

Fennel, Cumin, and Mackerel Salad 152

Polenta and Greens 153

Greek-Style Giant Beans 154

Rapid meals

Carrot and Zucchini Laksa 158

Spinach and Sorrel Borscht 161

Rendang Stir-Fry 162

Harissa Beans and Greens 164

Butter Beans, Butternut Squash, and Spicy Couscous 165

Creole Couscous with White Beans and Parsley 166

Black Bean Goulash 167

Pea Orecchiette with Purple Sprouting Broccoli and Hazelnuts 169

Spanish Chickpea Stew with Roasted Peppers 170

Spicy Peanut and Lime Stir-Fry 172

Sunflower Sprouts with Caraway and Porcini Mushrooms 173

5-Spice Sticky Eggplant Bake 175

Cod Bites with Lemon and Seaweed 176

Sweet Cajun Salmon 179

Fennel Sardines with Pine Nuts 180

Chili and Lime Fish Skewers with Mint and Red Cabbage Salad 181

Heirloom Tomatoes, Horta, and Mackerel 182

Main meals

Seasonal Soup with Red Pesto 186

Roast Walnut and Squash Medley with Persillade 188

Chicken Thighs with Red Onion, Apple, and Chestnuts 190

Glazed Asian Vegetable Rice Bowls 193

Crispy Mushroom Bowl 194

Herby Walnut and Cashew Roast 195

Eggplant and Walnut Ragu 197

Aromatic Vietnamese Pho 199

Okra and Lentil Curry with Buckwheat Uttapam 200

Sri Lankan Cashew Curry 203

Jambalaya 204

Thyme and Ginger Comfort Soup 207

Parsnip and Butternut Squash with Flatbreads 208

Umami Mushroom Tacos 210

Poke Bowl 211

Ethiopian Berbere Curry 213

Asian-Style Lettuce Wraps with Mint and Thai Basil 214

Roast Squash Curry with Cashew Sauce 216

Herbes de Provence Chicken Skewers 217

Coconut Chicken with Spicy Peas and Potato 219

Mussels in Parsley and Lemon Dressing with Rye Croutons 220

Spinach and Vegetable Lasagne 222

Split Green Pea and Pearl Barley Pan 223

Vibrant Malay Salad 225

Thai-Style Salmon Burgers 226

Bengali-Style Cod 228

Celeriac and Broad Bean Rendang Curry 229


Coconut Bananas with Maple Cream 232

Candied Almonds with Spiced Strawberries 234

Roasted Apricots with Cardamom and Lime 235

Orange-Zest Chocolate Bark with Berries 237

Banana Berry Scoops 238

Glazed Peaches with Thyme 241

Creole Spice Blend 245

Rupy's Ras El Hanout 245

Malaysian Laksa Paste 246

Rendang Curry Paste 246

Chili Melon Relish 249

Roasted Red Pepper Salsa 249

Aromatic Citrus-ade 250

Fresh Tea Blends 253

Notes 255

Index 264

Acknowledgments 271

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