This one didn’t make the cut for the book. It’s definitely not boring.
½ C zucchini sauce (p.91)
1 carrot, grated
2 mushrooms, chopped
1 Tbsp. Apple cider vinegar
Step One: Make zucchini sauce.
Step Two: Mix with carrot, mushrooms, and quinoa.
Step Three: Leave dish to soak in its own juices.
½ C tahini
¾ C filtered water
3-4 Tbsp. extra virgin olive or flaxseed oil
2-3 Tbsp. lemon/ lime juice
1 tsp. Herb Salt (p.130)
Step One: Combine ingredients and blend.
Dip: Add more tahini.
Dressing: Add more lemon, oil and water. Optional avocado to serve.
Coleslaw: Combine with shredded cabbage.
For healthy skin…
General advice applies:
- Take a probiotic.
- Eat fish or take omega 3 tabs
Essential fats- makes cell membranes
- No tea, chocolate, coffee or alcohol
- Wholefoods to control blood sugar
- No refined sugar or flour
- Vitamin a (red and orange things), vitamin C (fruit), vitamin e (nuts), antioxidants (berries)
Vitamin C is needed for collagen. 1g a day.
Vitamin A- controls keratin (cream)
Vitamin E- wound healing (cream)
- No wheat
- No dairy
Sufficent zinc is needed for the accurate production of new skin cells, and to fight infection.
- Increase water and herbal tea intake
- Consider liver and/or gut cleanse
See ‘The Optimum Nutrition Bible’ for further discussion of the bodily processes involved.
Dear Mr Holford,
I adore your book, think it’s amazing and would recommend most people to read it.
However. I take issue with your repeated statement that zinc is necessary for secretion of gastric acid, or that zinc deficiency is related to low stomach acid. Throughout the book you states things such as ”hydrochloric acid is released from the stomach wall [true], which is dependant on zinc. [what is? the stomach wall? or the acid?]. Hydrochloric acid often declines in old age [true], as do zinc levels [potentially also true]‘. Are the two related, though?
There’s a 1987 article titled ‘Zinc deficiency: its role in gastric secretion and stress-induced gastric ulceration in rats’ states: ‘zinc deficiency… increases gastric secretory functions’.
It is true that low HCL acid causes lowered ABSORPTION of zinc. Holford, you take it one step further (and maybe one step too far) to say that this causes a negative feedback loop as HCL/stomach acidity and zinc absorption negatively spiral. Can’t find evidence of this anywhere. In fact, studies say the exact opposite. ‘Zinc Salts Provide a Novel, Prolonged and Rapid Inhibition of Gastric Acid Secretion’.
My man P. Holford, I’d like to be able to email you about this one. Where you at?
Oopsa daisy. (The bible + coconut syrup).
Thank you in all sincerity for your hard work and dedication to the cause of health in nutrition (despite your dependence upon supplementation),
PS. Also, Watermelon seeds don’t contain vitamin e, at least as far as I can tell.
PPS. FYI, PSA: The references for part 3 are numbered incorrectly, they’re staggered one out. So ref ’30′ is ref 29 in the back, etc. Cheers!
Made a mudcake. It was amazing.
I really need to stop adding things into edible (the book) or it will never be finished. Seriously.
So I’m just gonna leave this here. It hasn’t been re-tested, just made it up the other day.
1 C buckwheat
1 C almond milk
4-8 Tbsp. rice malt
1 1/2 tsp. baking powder
2 Tbsp. stevia powder
4-6 Tbsp. raw cocoa
1/4 C arrowroot flour
Stevia-sweetened dark chocolate
Step One. Pour into 3 small mugs, or 2 big mugs.
Step Two. Microwave seperately, 3-4 minutes.
Step Three. Melt sugar-free choc with a small amount of almond milk.
Serve in mug or up-ended on a plate, drizzled over with chocolate.
Chocolate is best melted in a bowl sitting in boiling water, to prevent burning.
I have a number of questions which my reading and database surfing has left outstanding. Any leads, thoughts, or journal articles lurking under your beds? Post them below, please, thank you most kindly. x
- Raw food mono-mealers: Melon digests quickest, and needs to be eaten alone. Why? Reference please.
- Details from a good source of reference for the protein content of various vegetable, by calorie not weight. Where can I find this?
- Water-soluble synthetic fertilisers force vegetables to grow bigger quicker, apparently. How exactly? Reference please!
- Wondering: Can gluten prevent nutrient absorption, in the absence of sensitivities?(Jon Gabriel says ‘the gluten in the wheat screws up our digestion and inhibits our ability to digest and assimilate other nutrients’- what specifically?
- Fructose is metabolised in the liver in priority of other activities? Says who! (Apart from William Duffy).
Stomach bacteria produce which B vitamins? *Apart from recycling B12.
- Is arrowroot a sedative when used herbally? (According to someone who is not a herbal doctor).
- What is the deal with water temperature- it burns calories if it’s colder? It’s slower to assimilate if it’s colder? The asians don’t do cold water, and I agree. But I’d like a reference either way. Thank you!
Responses can be posted below or by email: email@example.com. Go!
(and have a beautiful day x)
PS. 9. Low levels of stomach HCL can reduce absorption of zinc, but does zinc affect secretions of HCL? Patrick Holford says so. Another source, anyone?
10. Another one from optimum nutrition I see cut and pasted across the internet- where can we find more information on the studies by Kaspar Tropp which say that the human body protects enzymes until they reach the colon?
Yo! Long time no talk. In preparation for the publication of ‘Edible’ (plant-based, gluten-free, naturally sweetened, wholefoods!) I have been reading widely. And I mean, really widely. I have delved into the majority of the popular diets books, including D’adamo’s ‘Eat right for your type’ and Dr Atkins heart-stopping ketosis brilliance, and spent some time making out with ‘Healing with Wholefoods’ (Paul Pitchford) and ‘Eat to Live’ (Joel Fuhrman)… plus all the related sciencey literature along the way. Which brings us to now.
Page 125 of ’80/10/10′, a book by Dr Douglas Graham, an advocate of a raw, plant-based diet low in fat. He states that the saturated fat in coconut oil is artery clogging, which he then links to a scientific article. As a blessed individual with a university education, I have the luxury of accessing said article, in it’s entireity, via my university library. I read the whole thing. Nowhere does it say anything about artery clogging by coconut oil. The conclusion states ‘the results demonstrated the potential beneficiary effect of virgin coconut oil in lowering lipid levels in serum and tissues and LDL oxidation by physiological oxidants.’ Blood fat reduced, bad cholestrol less oxidised. So, uh, what?
Unfortunately 80/10/10 contains many of such, what I would consider ‘minor misdemeanors of fact’ or ‘creative exercising of poetic licence’. None concerned me as much as this one. Making counter-culture and anti-mainstream claims is wonderful, in my opinion. And noone knows anything for sure, really. The deeper you go down the rabbit hole, the deeper it gets. But presenting health claims as apparently supported by scientific literature, when the said literature says the exact opposite, is gross negligence. I would have liked to say so myself to Dr. Graham, but google didn’t know his contact details. Anyone?
I’m off to double and triple check my references, kids. Happy eating & Happy everything!
UPDATE. Page 153. ‘In spite of what we are told, consuming protein will not assist in the muscle building process’. Is that true? I’m not sure. The supporting ‘reference’ has nothing to add on the matter.
For those of you nut-friendly, this one didn’t make the book. But it’s amazing. Don’t take my word, try it.
Cashew pumpkin dip
- 250g pumpkin, roasted
- 1.5 tsp of cumin
- 1 tbsp cashew paste
- 3 tbsp extra-virgin olive oil
- juice of half a lemon
Step One: Blend!
Season with salt and pepper