Five-a-Day Plus One: The vitamin B12 Cookbook
By Martyn Hooper and Patrick Holford
()
About this ebook
Martyn Hooper
Martyn Hooper founded the Pernicious Anaemia Society to provide a forum for sufferers from the condition, having battled with the effects of vitamin B-12 deficiency for many years without a diagnosis. He found he had tapped into a massive hidden problem and has been campaigning for better diagnosis, treatment and recognition of the condition ever since. To write this latest book he has drawn on the experience of the Society’s 7000+ members together with classic and current research findings, responses to his earlier.
Read more from Martyn Hooper
What You Need to Know About Pernicious Anaemia and Vitamin B12 Deficiency Rating: 0 out of 5 stars0 ratingsPernicious Anaemia: The Forgotten Disease: The causes and consequences of vitamin B12 deficiency Rating: 0 out of 5 stars0 ratingsLiving with Pernicious Anaemia and Vitamin B12 Deficiency Rating: 0 out of 5 stars0 ratings
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Five-a-Day Plus One - Martyn Hooper
iii
ii
To all those who give their time and energy
to help others at the Pernicious Anaemia Society
Contents
Title Page
Dedication
About the author
Acknowledgements
Foreword
Introduction
Introducing vitamin B12
Chapter 1:Breakfast
Breakfast cereals with milk
The continental breakfast
Eggs
Scrambled eggs on toast
Cheese omelette
Seaweed
Welsh breakfast
Devilled kidneys
Kippers
No time for breakfast?
Chapter 2: Lunch
Sandwiches
Pre-packaged sandwiches
The wonders of pâté
Smoked mackerel pâté
Fast-food
Chapter 3: Soups
Seafood chowder
Fish soup
Haslet soup – Cawl Haslet
Korean seaweed soup with beef
Chapter 4: Snacks or light meals
Sardines on toast
Cheese on toast
Parmesan toast
Scrambled eggs with frankfurters
Cockles
And also…
Chapter 5: Hors d’oeuvres
Laverbread hors d’oeuvre
Anchovies on toast
Salami and cream cheese parcels
Chapter 6: Dinner
Starters
Avocados stuffed with crab
Prawn cocktail
Oysters
Mains
Steak and kidney pie
Steak, kidney and oyster pie
Anglesey eggs
Lamb kebabs
Steamed mussels on a bed of bladderwrack seaweed
Lamb’s liver and onion
Mussels in white wine
Faggots and peas
Bacon, cockle and Welshman’s Caviar pie
Captain Cat’s crab cakes
Spaghetti vongole
Chapter 7: Desserts
Chapter 8: Other sources
Appendices
Appendix I: Sources of B12 in foods
Appendix II: ‘Diet in the anemias’
References
Index
Also by Martyn Hooper
Copyright
About the author
Martyn Hooper founded the Pernicious Anaemia Society when he was forced to take early retirement from teaching in further and higher education. The original purpose of the Society was to provide newly diagnosed patients with a ‘plain English’ explanation of their condition. The original online forum soon began to show that there were serious problems with the diagnosis and treatment of the disease, which causes vitamin B12 deficiency. Today, the Society has around 9,000 members from all over the world and, spearheaded by Martyn, campaigns to improve the diagnosis and treatment of pernicious anaemia.
Martyn was made an MBE in the Queen’s New Year Honours List in 2016 for his work for sufferers of pernicious anaemia.
His previous books are:
Pernicious Anaemia: The Forgotten Disease
Living with Pernicious Anaemia and Vitamin B12 Deficiency
What You Need to Know About Pernicious Anaemia and Vitamin B12 Deficiency
Acknowledgements
My thanks go to Karyl Carter for loaning me her collection of old recipes; Fran, a real mermaid who works for the Pembrokeshire Beach Food Co, for allowing the reproduction of recipes and pictures; Katy Simister for introducing me to the world of design, and for researching, selecting and laying out most of the photographs in this book; and to my wife for once again having her home invaded by research books – in this case, cookery books.
ix
Foreword
There are many myths about what constitutes a healthy diet and one of the biggest is that ‘if you eat a well-balanced diet you will get all the nutrients you need’. Many people think they eat a ‘well-balanced diet’, but don’t, and consequently – believing they get ‘all the nutrients they need’ – end up short in one or more essential vitamins. A classic example of such a deficiency is vitamin D – it is only very recently that we were all advised to supplement it in the darker winter months since it’s made in the skin in the presence of sunlight.
Complacency about vitamin B12 is another classic problem. A great many people – perhaps one in four – do not eat enough food containing B12, so don’t absorb sufficient into their bloodstream to benefit from this vitamin’s vital functions, which include keeping the brain and nerves healthy. A lack of B12 is one of the major drivers for Alzheimer’s disease later in life. It is also an incredibly common cause of feeling tired all the time. This could be due to diet – for example, being largely vegan or vegetarian and not supplementing or eating foods fortified with B12 – or to decreasing absorption with age, exacerbated by common ‘PPI’ antacid medications¹ and, to a lesser extent, the diabetes drug metformin; or to an undiagnosed condition, pernicious anaemia, where the ability to absorb B12 is seriously compromised. To put this into context, for a combination of these reasons, one in three people over the age of 61 have insufficient B12 blood levels.² For these reasons, especially in older people, even the 2.5 mcg recommended daily allowance (RDA) is unlikely to be enough. However, the need for B12 is of paramount importance at every age. Pregnant women without it cannot make babies with healthy brains. Infants and children without it can’t make the connections in their rapidly wiring brains that hardwire their intelligence. That is why this book is for everyone – young and old.
For this reason, I really like the ‘5 + 1 diet’ idea. As great as veg and fruit and eating a more plant-based diet are, no plant gives a sufficient or reliable source of vitamin B12. That’s why you have to eat the ‘+ 1’ of the title – something from eggs, dairy, seafood or animal origin. If you are vegan, the only reliable option is to supplement B12, just as we all need to do with vitamin D in the winter. Fortunately, the foods high in B12 are also good for vitamin D, so following the ‘+ 1’ guidelines in this book will make two big steps towards optimum nutrition.
No-one has worked harder to bring awareness of the vital importance of B12 in our diet, and in medicine, than Martyn Hooper and his wonderful team at the Pernicious Anaemia Society. This book translates their critical message about B12 into an easy understanding of the kinds of foods, meals and menus we need to ensure we have enough of this essential vitamin, with some simple and delicious recipes to boot. That’s what we need – a ‘B12-eye’s view’ of our diet to know what a ‘well-balanced diet’ actually means in this regard. That is what five-a-day plus one does, and is why this guideline needs to be taught to us all, starting in schools. Read it, digest it and put it into practice in your daily life. Your health depends upon it.
Patrick Holford
Founder of the Institute for Optimum Nutrition
x
‘There is no such thing as bad food;
just food and good food.’
Annie Gertrude Nora Hooper nee Gardener
(My late grandmother)
1
Introduction
I was on holiday in beautiful west Wales. I started out on a circular walk that would take me around four hours to complete. After about an hour the clouds began to gather and half-way