Doctor-Endorsed High-Protein, High-Fiber Recipes for Optimal Gut Health

Fuel Your Body: Tasty High-Protein Recipes

Looking to boost your protein intake without relying on processed foods? Dr. rupy Aujla, a London-based family doctor and nutrition expert, champions a “plant-focused” diet rich in protein, fiber, and essential micronutrients. His recipes offer a delicious and sustainable approach to healthy eating.according to Aujla, his diet is approximately “70 to 75% plant-based,” emphasizing whole grains, nuts, seeds, vegetables, and fruits. Here are some recipes to get you started.

Salmon Tikka Bowls: A Protein Powerhouse

Dr. Aujla’s favorite from his cookbook, “Healthy High Protein,” is the Salmon Tikka Bowl. It’s not only packed with protein but also incredibly easy to prepare. “It’s easy, you don’t have that cognitive load. You can meal prep it if you want as well,” Aujla says, highlighting its convenience and adaptability. He emphasizes the importance of having “things that you can rely on and constantly come back to.”

This dish is a great way to incorporate omega-3 fatty acids and lean protein into your diet. The combination of spices and fresh ingredients also provides a flavorful and satisfying meal. For those seeking alternative protein sources, chicken or tofu can be substituted for salmon.

Salmon Tikka Bowl recipe

Nutrition:

• 46.9 grams protein
• 7.4 grams fiber

Ingredients:

• 300 grams salmon, skin on, cut into thick 4-centimeter chunks
• 2 tablespoons tikka masala paste or mild curry paste
• 300 grams cauliflower, broken into 2-centimeter florets
• 1 teaspoon mustard seeds
• ½ teaspoon ground turmeric
• ½ teaspoon Kashmiri chile or sweet paprika
• 1 tablespoon olive oil, plus extra to drizzle

For the fennel and cabbage pickle:

• 100 grams red cabbage, finely shredded with a mandolin
• 2 teaspoons fennel seeds
• 4 teaspoons red wine vinegar
• 4 teaspoons apple juice or 1 teaspoon sugar
• ¼ teaspoon salt

To serve:

• 150 grams cooked short-grain brown rice, warmed
• 2 tablespoons Greek yogurt
• 100 grams arugula leaves

Method:

1. Preheat the oven to 200°C (392°F) fan.
2. Smother the salmon in the curry paste and cover with foil in a bowl. Leave to marinate in the fridge for 20 minutes (or overnight for better flavor).
3. Add the cauliflower to a baking tray, sprinkle over the spices, and drizzle over the olive oil. Mix well, season, and bake for 15 minutes.
4. Simultaneously occurring, add the cabbage, fennel seeds, vinegar, apple juice or sugar, and salt to a mixing bowl. Scrunch everything together with your hands for 30 seconds. Set aside.
5. Remove the tray from the oven, toss the cauliflower florets, and turn up the heat to 220°C (428°F) fan. Nestle the salmon, skin-side up, between the cauliflower florets and bake for another 10 to 12 minutes until the salmon is cooked through and golden colored with some charring.
6. Build your bowls with the warmed rice, fennel and cabbage pickle, dollops of yogurt, salmon and cauliflower, and rocket leaves with a drizzle of oil.

Spicy ‘meaty’ Tacos with Avo and Lime-Soured Cream

These tacos offer a plant-forward twist on a classic favorite, packing a significant protein punch. Aujla notes, “I don’t use the word ‘meaty’ lightly. These tacos are really meaty.” The blend of spices, walnuts, mushrooms, and tempeh creates a satisfying umami flavor. He adds, “Unlike ‘meat-like meals’, this actually packs a big protein punch that satisfies your body’s need for this important macronutrient, rather than just having the texture of meat.”

Spicy ‘Meaty’ Tacos Recipe

serves: 2

Prep: 15 minutes

Cook: 25 minutes

Nutrition:

• 41.1 grams protein
• 21.2 grams fiber

Ingredients:

• 2 tablespoons olive oil
• 150 grams onion, finely chopped
• 250 grams mushrooms, finely chopped
• 200 grams tempeh, coarsely grated
• 2 large garlic cloves, finely chopped
• 50 grams walnuts, finely chopped
• 2 teaspoons hot smoked paprika
• 2 teaspoons fajita or Cajun spice mix
• 2 tablespoons soy sauce
• 2 tablespoons tomato purée
• 20 grams nutritional yeast
• 3 tablespoons soured cream
• 1 tablespoon lime juice

For the slaw:

• 100 grams red cabbage, thinly sliced
• 1 tablespoon lime juice
• 1 small red onion, thinly sliced

To serve:

• 4 medium corn tortillas, warmed
• 1 baby gem lettuce, shredded
• 1 avocado, halved, stone removed, and sliced
• 30 grams jalapeños from a jar
• 1 lime, zested then quartered

Method:

1. Heat the oil in a large sauté pan over medium-high heat. Add the onion and fry for 5 minutes until starting to turn golden, then add the mushrooms and tempeh. Fry for 8–10 minutes, stirring occasionally, until the mushrooms have released their liquid and it has evaporated.
2. Stir in the garlic, walnuts, spices, soy sauce, tomato purée, and nutritional yeast and cook for another 5 minutes until the mixture has deepened in color.
3. Meanwhile, mix all the slaw ingredients together in a bowl.
4. mix the soured cream with the lime juice in a small bowl.
5. Warm the tortillas according to the packet instructions. Assemble the tacos with the lettuce, tempeh mixture, slaw, avocado slices, and jalapeños. drizzle over the lime-soured cream, sprinkle with lime zest and serve with lime wedges.

Embrace a Plant-Focused Approach

Dr. Aujla’s recipes demonstrate that increasing protein intake doesn’t require drastic dietary changes. By prioritizing plant-based sources and incorporating lean proteins like salmon, you can create delicious and nutritious meals that support your health goals. Ready to try these recipes? Start with the Salmon Tikka Bowl for an easy and flavorful introduction to high-protein, plant-focused eating!

How do you creatively incorporate plant-based protein into your favorite meals, and what flavour combinations have surprised you the most?

Fuel Your Body: An Interview with Nutrition Expert, Elias Thorne

We sat down with Elias Thorne, a registered dietitian and advocate for plant-forward eating, to discuss incorporating high-protein recipes into your diet. Thorne shares his insights on flavorful and accessible ways to boost protein intake using recipes inspired by Dr. Rupy Aujla’s approach.

high-Protein Recipes and Plant-Based Eating

Archyde: Elias, thanks for joining us. So many people struggle to get enough protein, especially if they’re trying to eat less meat.what’s your take on high-protein recipes that also emphasize plant-based ingredients?

Elias Thorne: It’s a fantastic trend! Focusing on plant-based sources of protein is not only healthier but also more sustainable. recipes like these Salmon Tikka Bowls and Spicy ‘meaty’ Tacos show that you don’t have to sacrifice flavor or satisfaction to meet your protein needs.

The Power of the Salmon Tikka Bowl

Archyde: The Salmon Tikka Bowl sounds incredibly flavorful. What makes it such a great choice for a high-protein meal?

Elias Thorne: It’s a complete package. You’re getting lean protein from the salmon, omega-3 fatty acids, and a good dose of fiber from the cauliflower and brown rice. Plus, the spices add antioxidants and anti-inflammatory benefits. And, as Dr. Aujla mentions,it’s adaptable — you can easily swap the salmon for chicken or tofu.

Tacos: A Plant-Forward Protein Punch

Archyde: The Spicy ‘Meaty’ Tacos are intriguing! What makes them so “meaty” without actually being meat-based?

Elias Thorne: The combination of walnuts,mushrooms,and tempeh creates a wonderful umami flavor and a satisfying texture.They really do mimic the heartiness you’d expect from a meat-filled taco. More importantly, the tempeh and walnuts provide a notable amount of plant-based protein and fiber, which is key for feeling full and satisfied.

Incorporating More Plant-Based Protein

Archyde: What tips would you give someone looking to incorporate more plant-based protein into their diet, based on these recipes?

Elias Thorne: Start small and experiment! Don’t feel like you need to overhaul your entire diet overnight. Try incorporating one or two of these recipes into your weekly meal plan. Focus on adding protein-rich ingredients like lentils, beans, tofu, tempeh, nuts, and seeds to your existing favorites. Pay attention to how you feel – energy levels, satiety – and adjust accordingly.

The Importance of a “Plant-Focused” Approach

Archyde: Dr. Aujla emphasizes a “plant-focused” approach. why is this so important for overall health?

Elias Thorne: A plant-focused diet is rich in fiber, vitamins, minerals, and antioxidants. These nutrients are crucial for supporting everything from gut health and immune function to reducing the risk of chronic diseases. by prioritizing plant-based foods, you’re essentially fueling your body with the building blocks it needs to thrive.

A Question for Our Readers

Archyde: Elias, what thought-provoking question might encourage our readers to engage further with their diet and share what works for them?

Elias Thorne: That’s a great question! How do you creatively incorporate plant-based protein into your favorite meals, and what flavor combinations have surprised you the most?

We encourage you to share your thoughts and experiences in the comments below!