LIGHTER EATING
Vibrant Malay salad
I’m passionate to communicate that food and lifestyle are the best methods of boosting health. Natural whole foods are the most advanced ‘drugs’ you could ever imagine, and what we eat has an impact on every bodily system. The principles of a healthy diet are simple: eat whole, colourful, mostly plant-based foods, including quality fats and plenty of fibre, and treat meat and fish as luxury items rather than staples. What we put on our plates is more powerful than pills, and eating well is a key starting point for lifestyle changes that can protect against disease and boost health. DR RUPY AUJLA
Vibrant Malay salad
SERVES 2. HANDS-ON TIME 30 MIN Bursting with incredible colours inspired by Malaysian cuisine, this salad is a celebration of how the healthiest eating can be vibrant and exciting. Don’t be put off by the long list of ingredients – it’s actually quick to make and you can find all the components in most supermarkets. Fresh herbs are concentrated sources of polyphenols known to fight inflammation and they’re a perfect balance for the heat and citrus in this delicious recipe.
DR RUPY’S TIP
If rhubarb isn’t in season, simply leave it out – this salad is tasty either way.
MAKE IT VEGAN
Use palm sugar or maple syrup, rather than honey, in the dressing and leave out the fish sauce (add another
1 tsp soy sauce instead).
FOR THE DRESSING
• 1 red chilli, deseeded and finely chopped
• 1 tbsp peanut butter (smooth or crunchy)
• 5cm piece root ginger, peeled and grated
• 3 garlic cloves, grated
• 5cm piece lemongrass (pale tender base only), very finely chopped
• 2 tsp palm sugar (or honey or maple syrup)
• 1 tsp fish sauce (see Make it Vegan, above)
• 2 tsp soy sauce