Dr Divya Sharma, a popular food doctor with a massive Instagram following of 1.7 million, shared her “favourite” vitamin-rich lunch. She says the dish is not only “quick and easy” to whip up but is also brimming with nutritional benefits.
Known as DoctorBowl online, Dr Sharma regularly offers insights on healthy eating based on her medical expertise. Her latest venture included creating delectable recipe videos for BBC Good Food’s ‘Small Budget, Big Flavour’ segment.
The qualified doctor has also successfully partnered with leading brands like Sainsbury’s, Whole Foods, Co-operative Food, Sacla, Hellman’s, Morphy Richards, Ninja Kitchen, Weetabix, Tesco Food, and Yakult.
A video showcasing her ‘smashed potato quiche’ lunchtime delight has attracted over 738k likes, thousands of comments, and a staggering 41.3 million views. The caption reads: “The base of crispy smashed potatoes has transformed my life… you HAVE to make it!!
“So EASY and quick. Packed full of nutrition. Gluten-free. So versatile – use any veggie you have!” In line with her title, text overlaying the video proudly declared: “A doctor’s favourite lunch”.
In the comments, Dr Sharma’s recipe earned high praise, with a flood of thanks and personal twists from fans, reports Surrey Live. Gushing over the dish, one person said: “I’m eating this now – you inspired me to make it and it’s delicious!!!!” Another shared their own spin, commenting: “I use sweet potatoes. Such a delicious extra level of flavour.”
A different follower detailed their satisfying experience, writing: “Tried this for dinner last night and it was fantastic! Added yellow onion and topped with lean ground beef mixed with pesto for extra protein.”
Ingredients:
- One half of a chopped yellow pepper
- One large handful of chopped spinach
- Handful of low-fat cheese
- Three eggs
- Handful of sliced cherry tomatoes
- Five potatoes – could be swapped for sweet potato instead
- Half a cup of milk
Method:
- Start by preheating your oven to 200C. Cook the potatoes in boiling water until they are tender.
- While that’s happening, prepare your nine-inch baking dish. Once the potatoes are soft, place them in the dish, mash them down, and then cover them.
- Drizzle some oil over the mashed potatoes and sprinkle with salt and pepper.
- Next, add the spinach, bell pepper, and tomatoes.
- Whisk the eggs and milk together in a separate bowl, then pour this mixture over the veggies.
- Finally, sprinkle cheese on top and bake for 25 to 30 minutes.
The meal has been hailed for its healthy ingredients, including superfoods like spinach, eggs, peppers, and tomatoes. These are packed with numerous vitamins, minerals, and antioxidants, including lutein, calcium, iron, and vitamin C.
Yellow bell peppers get special mention; they can aid with various health benefits and are versatile in dishes—raw in salads or cooked in various ways. Yet, some might limit them to just one a day due to their high fibre content, which could cause gas and bloating.
For instance, yellow peppers may help with:
- Eye health because they contain vitamin A
- Immune function thanks to being rich in vitamin C
- Regular bowel movements and low cholesterol levels due to fibre
- Signs of ageing and chronic diseases because of antioxidants
Spinach, too, is celebrated not only for its fibre-aiding digestion and weight control but also for phytoecdysteroids potentially stabilising blood sugar levels. It even contains chlorophyll, which reportedly helps cleanse bacteria from the colon and supports gastrointestinal healing.
Tomatoes are a powerhouse of health benefits, packed with vitamins, minerals and antioxidants. These essential nutrients can help lower the risk of various diseases and promote the well-being of your heart, eyes, and brain.
Meanwhile, eggs are a nutritional goldmine, containing protein, vitamins, minerals, and healthy fats. They can aid in brain and eye health and build muscle.
Eggs are a complete protein, containing all nine essential amino acids, which help build and maintain muscle, fight infections, and grow strong hair and nails. They also contain choline, which is crucial for muscle contraction, pain responses, and memory. Choline is also important for brain and spinal cord development during pregnancy. Eggs contain lutein and zeaxanthin, which help protect your eyes from sun damage.
These antioxidants have also been linked to reducing the risk of cataracts and age-related macular degeneration. White potatoes are high in potassium, which is crucial in maintaining healthy blood pressure and proper muscle function.
They are also rich in vitamin C, dietary fibre, and resistant starch. When cooked without extra oils or butter, potatoes can be a low-calorie option. To get the most nutrition, it’s best to prepare them with little added fat and salt, and keeping the skin on is a great idea.
Despite their health benefits, potatoes are high in carbohydrates, so portion control is key, particularly for those keeping an eye on their carb intake. Experimenting with different varieties, like red or purple spuds, could also boost additional antioxidants.
Low-fat cheese is often considered a “better” choice since it has a much lower saturated fat content than full-fat cheese. This can help reduce the risk of heart disease by helping to maintain healthy cholesterol levels. It’s a great option for those who are mindful of their fat consumption or are managing cholesterol issues, all while still offering the protein and calcium advantages that cheese provides.
