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The Essential Edible Pharmacy
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Table of Contents

Introduction1. Leafy Greens
Rocket (Arugula)
Nin's Zesty Noodles

Spinach
Spinach, Sweet Potato and Quinoa Burgers

Mustard greens
Peppery Pesto 2. Brassica Family
Kale
Kale Chopped Salad

Broccoli
Simple Special Stir-fry

Cauliflower
Cauliflower Mash
Cauliflower Fried Rice

Brussels sprouts
Honey Roasted Brussels Sprouts

Cabbage
Kimchi

3. Root Vegetables
Carrot
Carrot Cake

Radish
Fish Tacos with Radish Salad

Beetroot (beets)
Home-cured Beetroot (beets) Salad

Parsnip
Parsnip Chips (fries)

Turnip
Vegetarian Sheperd's Pie

Sweet Potato
Very Simple Spanish Omelette

4. Legumes
Chickpeas (garbanzo beans)
Harissa Chickpeas (garbanzo beans)

Beans
Refried Beans

Lentils
Wholesome Lentil Dahl

Green beans
Thai Bean Salad

5. Other Vegetables
Tomato
Spanish Baked Eggs

Sprouts
DIY Sprouts

Zucchini (courgettes)
Stuffed Zucchini (courgettes)

Pumpkin (winter squash)
Comfort Salad

Avocado
Chocolate Avocado Mousse

Capsicum (pepper)
Super Seed Antioxidant Salad

Eggplant (aubergine)
Pan-fried Eggplant (aubergine) with Tahini Dressing

Mushrooms
Chicken, Mushroom and Ginger Hotpot

Asparagus
Lemon Mustard Green Salad with Poached Egg

6. Nuts and Seeds
Coconut
Chimpdad's Genuine Sir Lankan Fish Curry

Hazelnuts
Torta Gianduia Almonds
Gluten-free Bread

Walnuts
Chilli Chocolate Pie

Brazil Nuts
Decadent Brazil Nut Truffles

Cashew Nuts
Vegan Lemon Cheesecake

Macadamia Nuts
Baked Apples with Macadamia Nut Crumble

Pistachio Nuts
Raw Turkish Delight

Chia Seeds
Ginger and Pear Chia Puddings

Flaxseeds/linseeds
Flax Crackers

Pepitas
Chili Maple Pepitas

Sesame Seeds
Sunflower Seed Crusted Lamb

Poppy Seeds
Crunch Poppy Seed Gremolata

7. Fruits
Blueberries
Blueberry Pancakes

Figs
Fig, Thyme and Goat's Cheese Tart

Kiwi Fruit
Kiwi Quinoa Porridge

Papaya
Prawn (shrimp) and Papaya Salad

Pomegranate
Turkish Salad

Strawberries
Strawberry and Salted Coconut Semifreddo

Grapefruit
Grapefruit and Fennel Salad

Bananas
Pisang Goreng

Cherries
Gluten, Dairy and Refined Sugar-free Cherry Cake

Pineapple
Barbecued Pineapple with Chilli and Lime

Lemons
Preserved Lemons 8. Herbs and Spices
Ginger
Japanese Carrot and Giner Dressing

Oregano
Chimichurri

Turmeric
Turmeric Milk

Chilli (chili peppers)
Bajan Seasoning

Mint
Refreshing Mint Mojito Pops

Cinnamon
Raw Vegan Cinnamon and Chocolate Cake

Basil
Watermelon and Basil Granita

Garlic
Garlicky Greens

Fennel Seeds
Digestive Fennel Tea Bibliography Acknowledgments Recipe Index Index

About the Author

Sophie Manolas is a clinical nutritionist whose rural childhood taught her the importance of the home vegetable patch and fresh produce. After qualifying in Nutritional Medicine, Sophie established her own practice, and has achieved great success with her down-to-earth approach.

Reviews

"Australian clinical nutritionist Sophie Manolas takes over 60 nutrient-dense foods and ...explains why it so good for you and provides a recipe on how to use it." * Australian Ageing Agenda *
"Sophie shows the reader that eating delicious foods that are also healthy is not a difficult process" * Have a Go News *
""This is such an inspirational book for jaded cooks and those who wish to discover the joys of healthy eating." * Blue Wolf Reviews *
"heal and nourish your body, mind and soul. Take 60 of the most commonly available nutrient dense foods - add in beautiful recipes and you will have a simple delicious way to improve your mind and supercharge your health." * Mindfood *
"Eat yourself healthy. A book reveals how what you eat can help you avoid illness". * Herald Sun *
"Defying food fads, Sophie's refreshing approach will inspire you to take eating well out of the too-hard basket, and fill your shopping trolley with a wider, more nourishing repertoire of everyday fresh foods". * The Cove Magazine *
"Whether you want to improve your skin health, gain more energy, clean your liver, boost your immunity, fight inflammation or protect against cancer, this beautiful full-colour reference guide will send you in the right direction" * Hip Little One *
"a practical and beautiful reference book" * Bare Essentials Magazine *
"Fully illustrated with gorgeous photographs...practical reference book."
"... with great warmth, enthusiasm and knowledge explains exactly why each of these foods is so good for you."
"shows you how to cook with nutritious, but often over looked foods"
"Essential Edible Pharmacy takes a broad and comprehensive look at commonly available foods and examines how they can contribute to maintaining great health and prevent the onset of disease. This is aimed at simplifying the process of making the best dietary choices, and to show you that all whole foods, in their own way, are `superfoods'."

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