Pillay - The No Recipe Cookbook: Quick and Easy Healthy Meals to Save Money, Time, and Calories

THE NO RECIPE COOKBOOK

DR SAMANTHA PILLAY

THE NO RECIPE COOKBOOK

DR SAMANTHA PILLAY

Copyright by Samantha Pillay 2020

Creative commons license. The No Recipe Cookbook by Samantha Pillay is licensed under a Creative Commons Attibution Noncommercial Share-Alike 4.0 International License and is based on work by Samantha Pillay. Permissions beyond the scope of this license are available at www.mca-group.com.au.

Copies of this book can be ordered via the authors website at www.samathapillay.com, booksellers or by contacting:

DoctorZed Publishing

10 Vista Ave, Skye,

South Australia 5072

www.doctorzed.com

ISBN: 978-0-6489748-1-9 (sc)

ISBN: 978-0-6489748-0-2 (e)

A CiP number is available at the National Library of Australia.

Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

The author of this book does not dispense medical advice or prescribe the use of any technique as a form of treatment for physical, emotional, or medical problems without the advice of a physician, either directly or indirectly. The intent of the author is only to offer information of a general nature. In the event you use any of the information in this book for yourself, which is your constitutional right, the author and the publisher assume no responsibility for your actions.

Cover design Samantha Pillay

Printed in Australia, UK and USA

rev. date: 18/12/2020

Dedication

Dedicated to building a better future for all.

Dedicated to everyone where their past or present has hindered them being the best version of themselves.

To my son who constantly motivates me to upgrade myself.

To my patients who fill me with inspiration and purpose and allow me the privilege to help them.

Foreword

A healthy diet is something thats very important to me.

In my 30-year career as an ophthalmologist, Ive seen firsthand the damage wrought by type 2 diabetes. The disease is the leading cause of blindness in working-age adult Australians. Diabetic retinopathy, a diabetes complication that affects the eyes, has no symptoms in the early stages and, if its not treated in time, can cause complete and irreversible blindness.

Type 2 diabetes is almost entirely preventable and yet the disease now affects close to one in ten Australians. Obesity is a major risk factor for the disease and one of the main ways it can be prevented, and even reversed, is through diet.

As a nation, our consumption of sugar, refined carbs and junk food is way too high. We need to cut down on sweet ultra-processed foods and get back to buying fresh, unprocessed ingredients and cooking our own food. Any initiatives that encourage the eating of real food, such as this book, should be promoted and celebrated.

As Dr Samantha Pillay points out, cooking your own food means you know exactly whats gone into it there are no hidden sugars or other nasty surprises. You have total control.

In my medical career, Ive seen so many people who simply lack the tools they need to lead a healthy lifestyle. This book will give you some of these tools.

If you dont know how to cook or just want to limit the amount of unhealthy takeaway food you eat, The No Recipe Cookbook could be the help you need to change your life. Dr Pillays simple, straightforward method is easy to follow and will have you eager to get into the kitchen and start experimenting. Most of her meal ideas really are faster than ordering a takeaway and theyre definitely healthier.

If this book can help even a handful of people to start cooking for themselves, it will be a step in the right direction. Lets all get into the kitchen and start taking back control over what we eat.

Your health is in your hands.

Dr James Muecke AM MBBS (Hons) FRANZCO
Australian of the Year 2020
Ophthalmologist
Chairman Sight For All

Testimonials

While all this time cooking at home can be wonderful for some, it can be daunting and stressful, especially for all of us that are balancing busy work and life. Perfection is not the goal in the kitchen, but sustainability and satisfaction are. Everyone has a right for good and nutritious food. This is a perfect cookbook for nomads, trailblazers, dreamers, explorers, and visionaries some quick hacks, bold ideas (a cookbook with no recipes!), and a few bigger ideas that challenge how we can think about food.

~ Nina Kurth, Technologist and Business Advisor,
Amazon Web Services, New York City,
Co-Chair, Advisory Board, The Finnish
Cultural Institute in New York

You want something done; you ask a busy person. This no-nonsense guide to wholesome cooking has been devised by the busiest person around, single mum and urological surgeon, Dr Samantha Pillay.

Written for the busy person who wants to enjoy the simple pleasure of eating with loved ones, Dr Pillay adheres to the principles of raising children with good dietary health and sociability, as well as having children contribute to the meal itself and learning important life skills. The techniques in this book are simple and versatile which, if you follow, I guarantee the results come dinner time.

Prof Helen E OConnell
FRACS, MD, MMed, MBBS, FAICD
Head of Urology, Western Health, Melbourne
Professor, Department of Surgery,
The University of Melbourne

As a restaurant owner and cookbook author, I understand the importance of cooking and eating well. Basic cooking skills and the perceptions of individuals around their own cooking ability are major barriers to most people living a healthy lifestyle. The No Recipe Cookbook is built on the same understanding. Unlike many cookbooks, it doesnt just tell you what to do, but it explains why and how. This is fundamental to a sustainable healthy lifestyle. Healthy eating, sound nutrition knowledge, and a positive food culture are key to a healthy population and have the ability to significantly reduce the burden on our healthcare system. This book gives individuals and families the skills and knowledge they need to live a healthy life without strict rules and in a non-pretentious, relatable tone.

Themis Chryssidis, Managing Director, Sprout Food Group
M Nutr & Diet, B Psych, Cert IV PT
Accredited Practising Dietitian

Warning: this is not your average cookbook! Not just for inexperienced cooks and those who simply dont like cooking, but also those who like the idea of halving their weekly food budget and shifting toward healthier eating. Dr Samantha Pillay has cleverly bundled her planning wisdom into an accessible, no-nonsense companion to help you learn some essential life skills. The positive effect on the family budget will have your financial adviser singing your praises!

Chris Bray
FCA, CA SMSF Specialist, CTA
Director, Bray Chan Chartered Accountants

Introduction

Cooking Its only a big deal if you make it a big deal.

If youre someone who enjoys browsing the cooking section of your local bookshop, looking for new inspiration, glossy pictures and recipes put this book down immediately! Its not for you.

But if you cant cook, dont enjoy cooking, are too busy to cook, have never prepared a meal but would like to save money or lose weight by eating out less often, or you just want to be more efficient in the kitchen, this book could change your life. Learning to cook without a recipe can take the stress out of meal planning and cooking.