The Doctor’s Kitchen: Baked Rainbow Chard With Apricots & Walnuts

Here’s a recipe given with kind permission from Dr Rupy Aujla, taken from his new book “The Doctor’s Kitchen: Eat to Beat Illness” – out now via Harper Thorsons. Read on for how to make Dr Rupy’s Baked Rainbow Chard With Apricots & Walnuts.

Whenever I see beautiful rainbow chard on the shelves I pick up a bunch. It is packed with vitamin K and magnesium, which are both essential for bone health, as well as antioxidant-rich phytochemicals like betalain, which is believed to protect against disease. This dish marries the sweet flavour of stone fruit and chard’s bitter compounds perfectly. The walnuts add some texture as well as providing a source of fats that enable better absorption of the vitamins in chard. Serves 2. 

The Doctor’s Kitchen -Baked Rainbow Chard With Apricots & Walnuts

The Doctor’s Kitchen -Baked Rainbow Chard With Apricots & Walnuts


I enjoy this with poached eggs as a breakfast meal, but it works equally well with pan-fried or poached white fish like bream or sea bass.


  • 40g (1½oz) walnuts, whole or halved
  • 1 red onion, halved and thinly sliced
  • 200g (7oz) rainbow chard, roughly sliced into 2cm-thick strips, stem included
  • 1 fresh apricot, stoned and sliced into thin segments
  • 2tbsp extra-virgin olive oil, plus extra for drizzling
  • Sea salt and freshly ground black pepper


  • Preheat the oven to 200°C/fan 180°C/gas 6.
  • Toss all the ingredients into a large roasting dish with plenty of salt and pepper.
  • Bake in the oven for 18-20 minutes until the chard is slightly crispy, then remove from the oven and serve with a drizzle of extra oil if needed.

Taken from “Eat to Beat Illness” by Dr Rupy Aujla (Harper Thorsons) £16.99, which is out now. What healthy recipes have you tried recently? Do you believe like Dr Rupy that your ‘food is medicine’? 

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Juha Pentinpuro

Juha is a gym enthusiast with Finnish roots and a strong interest in fitness and health related subjects. He's also keen on motorsports, tennis, cycling and beach volleyball in the summer months. He's particularly interested in bodybuilding and the nutrition that makes that possible. He believes that a healthy lifestyle is key to happiness.

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