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Summary
Summary
Eat your way to health with this complete guide to over 60 of the most nutrient-dense foods!
Author Notes
Sophie Manolas is a clinical nutritionist, whose country childhood taught her the importance of the home vegetable patch and fresh produce from an early age. She was inspired to study Nutritional Medicine after a long struggle with Polycystic Ovarian Syndrome - a change in diet proved to be the only effective treatment. After qualifying as a clinical nutritionist, Sophie established her own practice, specialising in women's health and hormonal issues, and has achieved great success with her down-to-earth approach and comprehensive understanding of how we can use food as our medicine. Her own property is established on permaculture principles, with Sophie and her partner growing and producing the majority of their food themselves.
Table of Contents
Introduction | p. 1 |
1 Leafy Greens | p. 9 |
Rocket (arugula) | p. 10 |
Nin's Zesty Zoodles | p. 11 |
Spinach | p. 13 |
Spinach, Sweat Potato and Quinoa Burgers | p. 14 |
Mustard greens | p. 16 |
Peppery Pesto | p. 17 |
2 Brassica Family | p. 21 |
Kale | p. 22 |
Kale Chopped Salad | p. 23 |
Broccoli | p. 25 |
Simple Special Stir-fry | p. 27 |
Cauliflower | p. 28 |
Cauliflower Mash | p. 29 |
Cauliflower Fried Rice | p. 30 |
Brussels sprouts | p. 31 |
Honey Roasted Brussels Sprouts | p. 32 |
Cabbage | p. 35 |
Kimchi | p. 36 |
3 Root Vegetables | p. 41 |
Carrot | p. 42 |
Carrot Cake | p. 44 |
Radish | p. 45 |
Fish Tacos with Radish Salad | p. 46 |
Beetroot (beets) | p. 48 |
Home-cured Beetroot (beets) Salad | p. 49 |
Parsnip | p. 51 |
Parsnip Chips (fries) | p. 52 |
Turnip | p. 53 |
Vegetarian Shepherd's Pie | p. 54 |
Sweet Potato | p. 56 |
Very Simple Spanish Omelette | p. 57 |
4 Legumes | p. 61 |
Chickpeas (garbanzo beans) | p. 62 |
Harissa Chickpeas (garbanzo beans) | p. 63 |
Beans | p. 65 |
Refried Beans | p. 66 |
Lentils | p. 67 |
Wholesome Lentil Dahl | p. 68 |
Green beans | p. 71 |
Thai Bean Salad | p. 73 |
5 Other Vegetables | p. 77 |
Tomato | p. 79 |
Spanish Baked Eggs | p. 80 |
Sprouts | p. 82 |
DIY Sprouts | p. 83 |
Zucchini (courgettes) | p. 84 |
Stuffed Zucchini (courgettes) | p. 85 |
Pumpkin (winter squash) | p. 86 |
Comfort Salad | p. 87 |
Avocado | p. 88 |
Chocolate Avocada Mousse | p. 89 |
Capsicum (pepper) | p. 91 |
Super Seed Antioxidant Salad | p. 92 |
Eggplant (aubergine) | p. 94 |
Pan-fried Eggplant (aubergine) with Tahini Dressing | p. 95 |
Mushrooms | p. 96 |
Chicken Mushroom and Ginger Hotpot | p. 98 |
Asparagus | p. 100 |
Lemon Mustard Green Salad with Poached Egg | p. 101 |
6 Nuts and Seeds | p. 105 |
Coconut | p. 106 |
Chimpdad's Genuine Sri Lankan Fish Curry | p. 108 |
Hazelnuts | p. 110 |
Torta Gianduia | p. 111 |
Almonds | p. 112 |
Gluten-free Bread | p. 113 |
Walnuts | p. 115 |
Chilli Chocolate Pie | p. 116 |
Brazil nuts | p. 117 |
Decadent Brazil Nut Truffles | p. 118 |
Cashew nuts | p. 120 |
Vegan Lemon Cheesecake | p. 121 |
Macadamia nuts | p. 123 |
Baked Apples with Macadamia Nut Crumble | p. 124 |
Pistachio nuts | p. 125 |
Raw Turkish Delight | p. 126 |
Chia seeds | p. 128 |
Ginger and Pear Chia Puddings | p. 130 |
Flaxseeds/linseeds | p. 131 |
Flax Crackers | p. 133 |
Pepitas | p. 134 |
Chilli Maple Pepitas | p. 135 |
Sesame seeds | p. 136 |
Dukkah | p. 137 |
Sunflower seeds | p. 139 |
Sunflower been Crusted Lamb | p. 140 |
Poppy seeds | p. 142 |
Crunchy Poppy Seed Gremolata | p. 143 |
7 Fruits | p. 147 |
Blueberries | p. 148 |
Blueberry Pancakes | p. 149 |
Figs | p. 150 |
Fig, Thyme and Goat's Cheese Tart | p. 151 |
Kiwi fruit | p. 153 |
Kiwi Quinoa Porridge | p. 154 |
Papaya | p. 156 |
Prawn (shrimp) and Papaya Salad | p. 157 |
Pomegranate | p. 158 |
Turkish Salad | p. 159 |
Strawberries | p. 160 |
Strawberry and Salted Coconut Semifreddo | p. 161 |
Grapefruit | p. 162 |
Grapefruit and Fennel Salad | p. 163 |
Bananas | p. 164 |
Pisang Goreng | p. 165 |
Cherries | p. 166 |
Gluten, Dairy and Refined Sugar-free Cherry Cake | p. 167 |
Pineapple | p. 169 |
Barbecued Pineapple with Chilli and Lime | p. 170 |
Lemons | p. 171 |
Preserved Lemons | p. 173 |
8 Herbs and Spices | p. 177 |
Ginger | p. 178 |
Japanese Carrot and Ginger Dressing | p. 179 |
Oregano | p. 180 |
Chimichurri | p. 181 |
Turmeric | p. 182 |
Turmeric Milk | p. 183 |
Chilli (chili peppers) | p. 184 |
Bajan Seasoning | p. 185 |
Mint | p. 187 |
Refreshing Mint Merjite Pops | p. 187 |
Cinnamon | p. 189 |
Raw Vegan Cinnamon and Chocolate Cake | p. 190 |
Basil | p. 191 |
Watermelon and Basil Grunita | p. 192 |
Garlic | p. 194 |
Garlicky Greens | p. 195 |
Fennel seeds | p. 196 |
Digestive Fennel Tea | p. 197 |
Bibliography | p. 200 |
Acknowledgments | p. 201 |
Recipes Index | p. 204 |
Index | p. 206 |