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 doing is infectious making you want to be a part of it too. I have had it so easy being able to choose local seasonal foods from farmers markets, organic box schemes or growing it in my own garden but nothing is as exciting as finding and picking your own food in the wild, then turning it into something interesting to eat.

Although having reservations concerning what could be missing from his diet considered over a full year, I have decided to take a look initially at the main food groups, and the acidity of the diet for his first vegan month. The vegan month consists of only eating plant food sources whilst the rest of the year he may decide to eat fish that he has caught or road kill that he has found. I have taken a little nutritional synopsis so that we can better understand how the nutritional elements can effect the way his body performs and how Fergus is feeling on this kind of diet.

His diet is very alkalising, the body prefers to work in an environment that is 70% alkaline and 30% acid however an average person (on an average diet) is generally 80% acid and 20% alkaline which may cause acidic conditions like arthritis. When the body is too acidic it draws the alkaline minerals from the bones and teeth to rebalance the acidity in the body, they then can become weaker over time if the body is left in this acidic state which may cause certain degenerative diseases. Fergus’ diet consists of large amounts of dark green vegetables (fat hen, orac and sea greens) which are very alkaline, nutrient dense, full of antioxidants, electrolytes, salts, minerals and also, in some cases, contain minute quantities of essential fatty acids (EFA’s the super oils omega 3 and 6), which together are anti-inflammatory too. He is eating very little acidic foods for there to be an imbalance as they tend come from animal products, grains, and alcohol.

Emotions like stress can trigger more acidity in the body whereas feelings of being in control and in love bring harmony and alkalinity to the body so this is an area that Fergus may need to work on in the future to keep his body in a good alkaline state.

It is essential for Fergus to include all the vital food groups every day to obtain optimum nutrition these include carbohydrates, fibre, essential fats, protein and water. Let us look at them individually:

Water is essential for providing nutrients to travel around the body for the organs to use and also to remove toxins. Luckily he is getting good quality clean water from a local spring. By drinking a minimum of 1.5 litres each day including the herbal teas, he will keep himself well hydrated.
Fibre is an area that gets so overlooked and is needed to keep the bowels healthy and to clear toxins and old hormone residues out of the body. Fergus’ diet is great for this as it consists of whole grains, fruit and vegetables so he will have no problems going to the toilet 3 times per day which has been discussed and his bowels seem very happy, always a sign of a good diet!

Carbohydrates are an important source of energy. There are two types namely simple and complex. Simple includes white sugar, fruit and fruit juices and complex includes vegetables, whole grains and legumes. A diet should consist of mainly unrefined complex carbohydrates as the whole grains are packed with B vitamins, zinc and selenium, and vegetables contain hugh amounts of vitamins, minerals, antioxidants and trace amounts of EFA’s .

Fergus should be eating a minimum of 5 portions of vegetables per day, although I would prefer more, and he is getting sufficient whole grains by making his own acorn and wheat flours. A wild food diet does not include refined simple carbohydrates, which is great as they can produce sudden surges of blood sugar. These surges trigger the hormone insulin to store the sugar as fat or glycogen which then causes a sudden drop in blood sugar in the body. This drop can cause tiredness, poor concentration, weight gain, fatigue, craving for sugar, irritability and depression just to mention a few. Although fruit is an exception as they are packed with vital nutrients and should never be left out of a very restrictive diet. Fergus would be better to eat his fruit with protein which would slow down the effect on blood sugar causing smaller sugar surges and less insulin to be released this would help him to feel fuller for longer and feeling more balanced.  One area he recently spent considerable time on was the collecting of wild cherries. These contain compounds called anthrocyanins which research suggests are anti-inflammatory, they are also contain purines which help to lower uric acid levels and are very alkalising ensuring that Fergus won’t be getting gout anytime soon.

Protein is essential as it can not be stored in the body unlike fat and carbohydrates, and so a constant supply is needed by the body as it helps maintain blood sugar balance, building and repairing of cells, manufacturing hormones and enzymes. With Fergus’ diet his main source of protein has really been his walnuts which he uses for snacks and eats with his main meals when there is no other protein. Some dark green vegetables contain trace amounts however they become easily denatured when cooked.

This is an area that concerned me to start with as it is important to eat a variety of different protein sources due to the varying amounts of nutrients. Vegan diets incorporate other forms of protein such as legumes (beans, and lentils) which Fergus is not able to eat as they do not grow wild and so he can only eat what protein sources are around at the moment. Nevertheless, he does consume a considerable amount of the more high protein varieties of native sea weeds. Even so, protein sources are limited and this makes it very tough for him to keep up a good variety of protein. Once his vegan month ends he will be able to increase the variety of protein which will help with his stress and energy levels.

Fats are important for everyday life functions although some fats are bad for you. The fats to stay clear of are the hydrogenated fats and trans fats found in processed foods. Whilst saturated fats found in animal sources such as dairy and red meat should be eaten in limited quantities as they can cause inflammation and raise cholesterol levels.

Fergus is currently not eating any of these fats which are great for his body however he is lacking monounsaturated fats and polyunsaturated fats (EFAs). Monounsaturated fats keep the arteries supple and the skin smooth, they are not essential as they can be made from saturated fat in the body. They are known as omega 7 sources such as coconut oil, sea buckthorn and palm oil and omega 9 oils sources such as olive, avocado, rapeseed and grape seed oils, cashew, almond and macadamia nut oils.

Fergus is luckily managing to drink pasteurised sea buckthorn juice although when heated at a certain temperature the oils can be lost but he will get something from the drink which is better than not having it at all. I did notice that he is struggling to get a good balance of EFAs which should consist of a ratio of 3:1 of omega 6 to omega 3 oils. These are important for producing energy from our foods, boosting the immune system, preventing the blood from getting sticky this protects us from heart disease, reducing inflammation, and they also increase stamina which is exactly what Fergus needs to continue with this way of eating.

These oils are essential as they need to come from the food we eat and currently his diet is limited in food sources from these groups. He is getting some wheat germ and walnuts – all sources of omega 6 whilst walnuts and dark green leafy vegetables are sustaining him with small quantities of omega 3. As he is only eating like this for one month it should not be too much of a problem however if he was to continue he would most definitely feel the effects of a lack of these oils. Thank goodness for the little hero’s…Walnuts! They have come in very handy for this month as they have been his main source of oils and protein.

An area that needs to be considered whilst in the vegan stage of the diet is the vitamin B12. Vitamin B12 is primarily found in meat, dairy and eggs and is absent from plant foods although considerable research has been involved in plant sources such as fermented soya products, algae and seaweeds. This research tends to highlight that the B12 in plant forms is in a form that is unavailable to humans and so can not be relied upon as safe sources. B12 is able to be stored in the liver for up to 3 years if it has been eaten in the diet and so this is not of real concern for Fergus at the moment, when vegan for just one month, but would be something to consider if he abstained for longer than a year. Vitamin B12 is important for the development of red blood cells and maintaining a healthy nervous system.

On the whole Fergus’ diet has not limited him although he has had bouts of hunger, and he can get quite stressed and so a little more protein may be needed in the coming months. This ride has given me more inspiration for my interest in wild foods and nutrition. I look forward to learning and discovering more from Fergus along the way.

I would like to wish Fergus lots of luck in the challenging months ahead and to welcome him back for more facts about nutrition on his wild food forage….happy foraging!

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 tin and lightly oil the fennel, leeks and red pepper leaving to bake for 20 minutes checking that the vegetables do not burn.

3. Place the salmon on top of the vegetables

4. Mix together the oil, garlic and ginger and liberally brush over the salmon using a pastry brush. Pour over the lemon juice

5. Place in the oven and bake for a further 10 mins. Remove and allow to rest for 5 mins. Garnish with fresh coriander leaves and serve with Avocado dressing  drizzled over the top

Nutritional Information:

• Salmon is a source of omega 3 and essential fatty acid that helps to make the blood less sticky, reducing the risk of clots which encourages good heart health.  It is also an anti-inflammatory and also helps balance hormones.
• Leeks are part of the Allium family which have been shown to help reduce total cholesterol and LDL (bad cholesterol) whilst also raising HDL (good cholesterol).  It is a good source of manganese, vitamin B6, and vitamin C which all aid in working together to stabilise blood sugar.
• Fennel are a good source of phytonutrients and vitamin C which aid in neutralising free radicals in the body.
• Red Pepper are high vitamin C which aids in poor wound healing, and frequent colds and infections.
• Garlic is also part of the Allium family and contains manganese, vitamin B6, vitamin c and selenium.  It is antibacterial, anti-inflammatory and anti-viral.
• Ginger is a carminative helping alleviating symptoms of gastrointestinal distress.
• Lemons are an excellent source of vitamin C an antioxidant that is vital for a strong immune system.
• Coriander is phytonutrient dense and helps control blood sugar, cholesterol and free radical production.

Power salad

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, and olive oil in blender with ¼ cup of almonds.

2. Blend until smooth consistency only adding more almonds for thickness.

3. Add water if necessary to blend and to get the right consistency for you.

4. Mix the dressing with salad ingredients.

5. Sprinkle herbs on top.

Nutrient Information

• Almonds are very rich source of calcium.  They contain protein and fibre and are high in antioxidants selenium and vitamin E.
• Lemon are an excellent source of vitamin C an antioxidant that is vital for a strong immune system.
• Olive oil is a monounsaturated fat that helps protect against heart disease.
• Agave nectar has a low Glycaemic Index which causes a slower rise in blood sugar, much more healthier than sugay.
• Honey is antimicrobial and full of antioxidants
• Apples is a good source of dietary fibre, vitamin C and phytonutrients
• Grapes may help reduce the risk of heart disease due to the quercetin and resveratrol
• Celery is great at helping to lower blood pressure due to the coumarin compounds, contains good amounts of vitamin C, sodium and potassium so very good for the electrolytes of the body especially after training.
• Courgettes are high in vitamin A, C, E and mainly found in the skin are all good for streagthening the immune system.
• Walnuts contain the essential fats omega 3 and omega 6 which are helpful for the cardiovascular system, skin and brain health.

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     consistency.

2. Enjoy on toast, bread, or oatcakes use instead of butter and try it with tuna on top.  Try it as a dip with cut up vegetable slices, or add to pasta or grilled fish.  It can be made into a delicious salad dressing if more oil and lemon juice is added to thin the consistency.

3. Experiment with the flavour by adding either, a clove of garlic, sundried tomatoes, artichokes, or even walnuts instead of pine nuts.

Storage

Keep in a container with a lid for up to a week in the fridge.  Keep in a jar and add more oil if storing as a dressing in the fridge.

Nutritional information:

• Watercress contains vitamin B6, C, and manganese
• Spinach contains up to 13 different flavonoid compounds which act as antioxidants helping the body fight disease.  It also contains vitamin K, A, manganese and folate.
• Basil contains volatile oils that are anti-inflammatory and anti-bacterial.
• Dandelion leaves act as a natural diuretic which helps with water retention.  Also great for bones and teeth as contains calcium, magnesium and vitamin K.
• Parsley contains 3 times as much vitamin C as oranges and 2 times as much iron as spinach.   The volatile oils and flavonoids help in fighting against many diseases.  A super herb to add to any dish.
• Rocket contains vitamin C and dietary fibre.  Vitamin C helps protect the body from infection and important for healthy teeth and gums.
• Coriander helps control blood sugar, cholesterol and free radical production due to its phytonutrient content.
• Pine nuts are a good source of fibre, they contain monounsaturated fats which help protect the heart and also contain pinoleic acid which stimulates hormones and helps suppress appetite.

Smoked Mackerel Pate

Ingredients

• 1 packet of smoked mackerel or 2 tins of mackerel
• 2 tbsp organic Bio live 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 mash the mackerel with a fork along with the lemon juice and slowly add the rest of the ingredients to it.

This paté is great on oatcakes, rye bread or as a dip for vegetables.  Perfect for snacking on and or even having for breakfast as it is a great source of protein.

Storing

The paté stores well in the fridge for a couple of days in an air-tight container or freezes well.

Please don’t waste the remainder of the dill, chop or blend the dill and place into ice cube trays with a little water and freeze. These cubes are handy when you come to make the paté again or add to stews and stirfry’s. Again freeze the lemon by squeezing into an ice cube tray for future pates. De-freeze the cubes in a tiny amount of boiling water and throw in the blender or better still have a cup of warm water every morning with a squeeze of lemon juice.

Nutritional information:

• Mackerel is one of the richest sources of omega 3. This essential fatty acid helps to make the blood less sticky which helps to reduce the risk of clots making it excellent for good heart health.  It is also an anti-inflammatory and also helps balance hormones.
• Bio low fat yoghurt usually contain selected probiotic cultures (lactobacillus acidophilus and Bifidobacteria) which help aid digestion.
• Lemons are an excellent source of vitamin C an antioxidant that is vital for a strong immune system.
• Horseradish is an expectorant, it has been known to aid digestion by stimulating gastric secretions.
• Mustard contains a good source of selenium, helpful for growth of the skin, nails and hair.
• Dill is anti-bacterial and contains calcium, magnesium and iron.

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.

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 oil).
• Omelette with any vegetables and herbs
• Scrambled egg served with a slice of rye bread, top with organic smoked salmon and watercress.
• Traditional soft boiled egg with rye soldiers

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.