Nutritional Appraisal – Fergus Drennan’s Wild Food Diet

A Nutritional Appraisal of Fergus Drennan’s Wild Food Diet
What a challenge Fergus has on his hands eating only wild plants for a whole year. Coming from a conservative nutritional perspective, understanding what he has decided to do really excited me from the moment I spoke to him. The amount of passion he has for what he is [...]

Baked salmon and roast vegetables

Ingredients
Serves 4
2 leeks, washed, trimmed and sliced
1 large fennel bulb sliced
1 large red pepper sliced in chunks
Four 100g organic salmon fillets
1 tbsp olive oil
2 garlic cloves, peeled and finely chopped
1 tbsp grated fresh root ginger
juice of 1 lemon
1 handful of fresh coriander leaves, to garnish
Method
1. Preheat the oven to 180c
2. Oil a medium sized baking [...]

Power salad

Have Ingredients
Almond dressing
1 lemon, juiced
½ cup of Extra virgin olive oil
½ cup of soaked almonds, drained
½ tsp mustard powder
1 tsp honey or agave nectar
Salad
4 organic apples, seeded and diced
2 cups of seedless grapes, halved
3 arms of celery, chopped
2 courgettes, chopped in cubes
1 cup walnuts
1 handful of any mixed herbs, chopped
Method
1. Place lemon juice, honey, mustard, [...]

Super Green Pesto

Ingredients
50g watercress
50g baby leaf spinach
2 handfuls of any of the following:
• dandelion leaves
• parsley leaves (curley or flat leaf)
• basil leaves
• rocket leaves
• coriander leaves
1 tbsp of pine nuts
1 tbsp of either virgin olive oil, hemp oil, or flax oil
½ lemon juice
Method
1. Whiz all ingredients together in a blender or food process until a smooth [...]

Smoked Mackerel Pate

Ingredients
1 packet of smoked mackerel or 2 tins of mackerel
2 tbsp organic Bio low fat yoghurt
1/2 lemon, juiced
2 tsp creamed horseradish or 1 tsp of mustard powder
Lots of fresh dill
Black pepper to taste
Method
1. Remove skin from mackerel and place in blender/food processor. Add all ingredients and blend.
2. If you haven’t got a blender then just [...]

Sardines and kippers

These are packed full of protein and contain good quality omega 3 essential fats.
You can buy fresh or tinned. Serve with a slice of rye, or wholemeal toast and grilled tomatoes.
These are packed full of protein and contain good quality omega 3 essential fats.
You can buy fresh or tinned. Serve with a slice of rye, [...]

Eggs

They are packed full of protein and nutrients and very versatile always best to buy free range & organic.   Enjoy with a glass of orange juice as the vitamin C from the oranges helps with iron absorption from the eggs.
• Poached egg with wilted spinach and mushrooms (mix the spinach with a little olive [...]

Super smoothie

(Serves 1)
1 handful of berries
1/2 a Mango
1 Banana
Natural Yoghurt
Fresh Orange Juice (not from concentrate)

Chop fruit and blend with natural yoghurt and orange juice. You can add in a splash of flaxseed oil or hemp oil for Omega 3.

Super Fruit Yoghurt

(Serves 1)
100g Mixed Berries such as strawberries, raspberries, bluberries, & blackberries
150g Natural Organic Yoghurt (Cow’s, Sheep’s, Goat’s or Soya)
1 Apple – grated
Handful of Mixed Nuts or Seeds (e.g Almonds, Walnuts, Pecans, Pumpkin Seeds, Sunflower Seeds, Linseeds…) or both!
Stir berries and grated apple add the natural yogurt. Top with a handful of chopped nuts and seeds.