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Doctor’s Kitchen 3-2-1: 3 fruit and veg, 2 servings, 1 pan
3-2-1 is a brand new way of cooking delicious food, that is completely life changing. Every recipe is formulated to contain 3 portions of fruit and vegetables per person, serving 2 people and all made in one pan. That’s it! Curries, Stews, Traybakes, Casseroles, Salads and more. Take the effort out of cooking and put health and enjoyment back in.
‘Food and nutritional medicine play a crucial part in our general wellbeing – I’ve examined hundreds of academic studies that show which diets have the biggest health impact, which ingredients are best to include, as well as which cooking processes maintain nutritional quality.’
Bestselling author and NHS medical doctor, Dr Rupy introduces his simple 3-2-1 formula, making it possible to easily cook healthy meals every single day. Following on from his two bestselling cookbooks, he builds on his message that the most important health intervention anyone can make is what you put on your plate.
Containing over 100 recipes that taste spectacular, offering a streamlined cooking process, whilst ensuring health benefits to optimise wellbeing, 3-2-1 is an easy-to-follow health prescription. This daily ‘dose’ of fresh ingredients, quality fats, whole grains and plenty of fibre lowers the risk of disease.
Guided by scientific evidence, Dr Rupy’s core principles of healthy eating remain the same – keep plant focused, eat lots of fibre, plenty of colourful vegetables and whole foods. Each incredible tasting dish promises 3 portions of fruit and vegetables per person, 2 servings per meal and uses only 1 pan. Need 4 portions for a family? Just double the ingredients!
As a busy doctor, Dr Rupy knows that one of the main reasons people choose not to cook at home is lack of TIME as well as the EFFORT to cook it. Each recipe is cleverly formulated to require only one pan, minimising the cooking process (as well as the washing up), and using as little equipment as possible – the majority only require a knife, chopping board and a cooking dish.
Dr Rupy’s practical and easy-to-use book promises gorgeous looking, flavourful dishes that consistently look after our bodies, helping to beat illness by optimising our food choices.
This is a prescription to fill yourself, one delicious plate at a time. Share this formula for long lasting health and start cooking the 3-2-1 way!
‘Food and nutritional medicine play a crucial part in our general wellbeing – I’ve examined hundreds of academic studies that show which diets have the biggest health impact, which ingredients are best to include, as well as which cooking processes maintain nutritional quality.’
Bestselling author and NHS medical doctor, Dr Rupy introduces his simple 3-2-1 formula, making it possible to easily cook healthy meals every single day. Following on from his two bestselling cookbooks, he builds on his message that the most important health intervention anyone can make is what you put on your plate.
Containing over 100 recipes that taste spectacular, offering a streamlined cooking process, whilst ensuring health benefits to optimise wellbeing, 3-2-1 is an easy-to-follow health prescription. This daily ‘dose’ of fresh ingredients, quality fats, whole grains and plenty of fibre lowers the risk of disease.
Guided by scientific evidence, Dr Rupy’s core principles of healthy eating remain the same – keep plant focused, eat lots of fibre, plenty of colourful vegetables and whole foods. Each incredible tasting dish promises 3 portions of fruit and vegetables per person, 2 servings per meal and uses only 1 pan. Need 4 portions for a family? Just double the ingredients!
As a busy doctor, Dr Rupy knows that one of the main reasons people choose not to cook at home is lack of TIME as well as the EFFORT to cook it. Each recipe is cleverly formulated to require only one pan, minimising the cooking process (as well as the washing up), and using as little equipment as possible – the majority only require a knife, chopping board and a cooking dish.
Dr Rupy’s practical and easy-to-use book promises gorgeous looking, flavourful dishes that consistently look after our bodies, helping to beat illness by optimising our food choices.
This is a prescription to fill yourself, one delicious plate at a time. Share this formula for long lasting health and start cooking the 3-2-1 way!
272 pages, Kindle Edition
Published December 31, 2020
198 people are currently reading
180 people want to read
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Displaying 1 - 13 of 13 reviews
March 14, 2021
I have wanted to read this book for a while; I am already a fan of Rupy Aujla. I was pleased to see the ebook was available through my library on Libby.
This book promises speed, simplicity, indulgence, and health benefits from its recipes; a wide selection of plant-based (and non-plant-based) meals is covered, from breakfasts to traybakes to soups.
I am a huge fan of any recipe that uses minimal time and equipment. This book includes some interesting and new recipes that I can't wait to have a go at, and I will probably purchase a copy of this book in the future.
This book promises speed, simplicity, indulgence, and health benefits from its recipes; a wide selection of plant-based (and non-plant-based) meals is covered, from breakfasts to traybakes to soups.
I am a huge fan of any recipe that uses minimal time and equipment. This book includes some interesting and new recipes that I can't wait to have a go at, and I will probably purchase a copy of this book in the future.
September 29, 2021
Really enjoyed reading this and cooking from it. Most meals are vegetarian and all cooked in one pot or tin. Meals stem from a wide range of backgrounds. Love the gochujang aubergines. Really like that the initial chapters are backed up by quality research articles.
May 31, 2022
This is a great book. I have not cooked all the recipes yet but have tried some and am impressed. The idea is a simple one. 3 servings of fruit or veg in each dish, each recipe serves 2 people, and can be cooked in 1 pot.
So many of us want to be a bit healthier but don't know where to start or think it will be time consuming and complicated. This book could not be simpler. The recipes are easy to follow and don't take long at all.
My only small complaint is that this is about 90% vegetarian food, I thought it might be more mixed. Also some of the dishes are not really an entire meal, for example the Caribbean-style black bean curry I served with rice which was not mentioned in the book.
Still well worth a look though as this has some really interesting dishes, I can't wait to cook more.
So many of us want to be a bit healthier but don't know where to start or think it will be time consuming and complicated. This book could not be simpler. The recipes are easy to follow and don't take long at all.
My only small complaint is that this is about 90% vegetarian food, I thought it might be more mixed. Also some of the dishes are not really an entire meal, for example the Caribbean-style black bean curry I served with rice which was not mentioned in the book.
Still well worth a look though as this has some really interesting dishes, I can't wait to cook more.
February 10, 2021
Like it, but... Its not the authors fault
OK the recipes are nice and easy, good simple concepts of just adding more veg and fruit and nuts etc. I have a baby and a lot of these I can make while she's singing to herself in her bedroom. but try and find some of these ingredients in a British supermarket (that's not waitrose or m&s) is almost impossible!
Tamari, chicory, those lovely salads.... Its not the authors fault but British supermarkets are rubbish
OK the recipes are nice and easy, good simple concepts of just adding more veg and fruit and nuts etc. I have a baby and a lot of these I can make while she's singing to herself in her bedroom. but try and find some of these ingredients in a British supermarket (that's not waitrose or m&s) is almost impossible!
Tamari, chicory, those lovely salads.... Its not the authors fault but British supermarkets are rubbish
March 26, 2022
Very interesting recipes. If you're starting to eat Rupy recipes for there first times, it's likely that you'll need to buy quite a few ingredients for the first time. However, as you continue through the recipes your store cupboard transitions, and more and more recipes will ask for things you now have to hand.
January 20, 2021
Food and lifestyle go hand in hand. This is a hard reality but that is what it is. Most of us tend to ignore or take proper care of what we eat. The food that we eat is what fuels our body, so we should be careful in knowing what goes inside.
Rupy Aujla is a medical doctor, home cook, and a portion of food as a medical advocate. That brings us to another point that the food we consume not only plays the part of fuel but also helps in healing conditions and ailments in the notion that food is medicine.
In his recent book, the author brings about a concept 3-2-1.
What is 3-2-1?
A three-part meal with fruits and vegetables for two people cooked in one pan. In this formula or way of cooking the author promises a change in life. The formula aims at ensuring health benefits to optimize healthy living and to streamline the process of cooking. As someone who wants to be fit and healthy by not slogging in the kitchen to cook meals that claim to help in losing pounds, I think this would definitely be a game-changer in cookbooks.
As a working mother of two and also a conscious member of the family who wishes to provide healthy meals to her family, the book does seem to be a quick go-to for me to cook a no-fuss recipe that would yield multiple health benefits.
The author also provides a lot of recipes ranging from salads, oats, curries, soups, stir-fries that would be in the formulation of 3-2-1 helping us achieve the goal of healthy living. A 100 recipes that guarantee to eat healthily and leading a better lifestyle. So always keep in mind that food is medicine and food is fuel.
Rupy Aujla is a medical doctor, home cook, and a portion of food as a medical advocate. That brings us to another point that the food we consume not only plays the part of fuel but also helps in healing conditions and ailments in the notion that food is medicine.
In his recent book, the author brings about a concept 3-2-1.
What is 3-2-1?
A three-part meal with fruits and vegetables for two people cooked in one pan. In this formula or way of cooking the author promises a change in life. The formula aims at ensuring health benefits to optimize healthy living and to streamline the process of cooking. As someone who wants to be fit and healthy by not slogging in the kitchen to cook meals that claim to help in losing pounds, I think this would definitely be a game-changer in cookbooks.
As a working mother of two and also a conscious member of the family who wishes to provide healthy meals to her family, the book does seem to be a quick go-to for me to cook a no-fuss recipe that would yield multiple health benefits.
The author also provides a lot of recipes ranging from salads, oats, curries, soups, stir-fries that would be in the formulation of 3-2-1 helping us achieve the goal of healthy living. A 100 recipes that guarantee to eat healthily and leading a better lifestyle. So always keep in mind that food is medicine and food is fuel.
July 30, 2021
Great ideas…but the recipes seem a bit repetitive and there’s not many recipes that I would like but maybe that’s just me being too fussy. I’m certainly not excited about cooking any of the meals. I may update this review after I’ve tried my hand at a few meals, as the proof is in the eating after all.
January 20, 2024
Great idea and many delicious healthy recipes but his introduction and explanations, of why we should all eat as wide a variety of fruit and vegetables as we can, and include them at every meal are peppered with scientific and medical terms that are not explained. Tough going for a lay person. I am inspired to get cooking his recipes however.
May 18, 2025
I like this book. Well balanced, clear advice. Some lovely looking recipes, although because I am vegan there are some which contain meat and fish which I can’t eat.
I haven’t made any yet but I will update if I manage to before I return to the library.
I haven’t made any yet but I will update if I manage to before I return to the library.
November 9, 2025
😋😋😋😋😋😋😋😋😋
There are SO many delicious sounding recipes in this book and I've got 2 or 3 earmarked to try this week. My only niggle with this book - and it's purely a me thing - the recipes with tofu. I HATE tofu!!😱😱😱😱
There are SO many delicious sounding recipes in this book and I've got 2 or 3 earmarked to try this week. My only niggle with this book - and it's purely a me thing - the recipes with tofu. I HATE tofu!!😱😱😱😱
September 19, 2021
I like Rupy and his books.
He's not vegan (I am) but foods can be adapted. He is very thorough with his research and has great recipes.
He's not vegan (I am) but foods can be adapted. He is very thorough with his research and has great recipes.
March 21, 2023
4.5 STARS
November 28, 2023
Great, simple and delicious recipies. Recommend to anyone that says they can't eat enough veggies/pulses
Displaying 1 - 13 of 13 reviews