The Essential Edible Pharmacy: heal yourself from the inside out

289 Pages·2016·67.171 MB·English

by  Sophie Manolas

THE
ESSENTIAL EDIBLE
PHARMACY
ABOUT THE AUTHOR
Sophie Manolas is a clinical nutritionist, whose country childhood taught
her the importance of the home vegetable patch and fresh produce from an
early age. She was inspired to study Nutritional Medicine after a long
struggle with Polycystic Ovarian Syndrome — a change in diet proved to be
the only effective treatment. After qualifying as a clinical nutritionist,
Sophie established her own practice, specializing in women’s health and
hormonal issues, and has achieved great success with her down-to-earth
approach and comprehensive understanding of how we can use food as our
medicine. Her own property is established on permaculture principles, with
Sophie and her partner growing and producing the majority of their food
themselves.

THE
ESSENTIAL EDIBLE
PHARMACY
heal yourself from the inside out

SOPHIE MANOLAS
First published 2016
Exisle Publishing Pty Ltd
‘Moonrising’, Narone Cre ek Road, Wollombi, NSW 2325, Australia
P.O. Box 60-490, Titirangi, Auckland 0642, New Zealand
www.exislepublishing.com
Copyright © 2016 in text: Sophie Manolas
Sophie Manolas asserts the moral right to be identified as the author of this work.
All rights reserved. Except for short extracts for the purpose of review, no part of this book may be
reproduced, stored in a retrieval system or transmitted in any form or by any means, whether
electronic, mechanical, photocopying, recording or otherwise, without prior written permission
from the publisher.
A CiP record for this book is available from the National Library of Australia.
Print ISBN 978-1-925335-16-3
ePub ISBN 978-1-77559-304-1
Designed by Tracey Gibbs

Disclaimer
This book is a general guide only and should never be a substitute for the skill, knowledge and
experience of a qualified medical professional dealing with the facts, circumstances and symptoms
of a particular case. The nutritional, medical and health information presented in this book is based
on the research, training and professional experience of the author, and is true and complete to the
best of their knowledge. However, this book is intended only as an informative guide; it is not
intended to replace or countermand the advice given by the reader’s personal physician. Because
each person and situation is unique, the author and the publisher urge the reader to check with a
qualified healthcare professional before using any procedure where there is a question as to its
appropriateness. The author, publisher and their distributors are not responsible for any adverse
effects or consequences resulting from the use of the information in this book. It is the responsibility
of the reader to consult a physician or other qualified healthcare professional regarding their
personal care. This book contains references to products that may not be available everywhere. The
intent of the information provided is to be helpful; however, there is no guarantee of results
associated with the information provided.
Photo credits
Copyright © in photographs as listed below:
Tracey Gibbs: cover photo
Sophie Manolas: pp. 161, 1 67, 190
Troy Roberts: pp. ii
Shutterstock: pp. viii, 6–7, 8, 13, 16, 18–19, 20, 22, 28, 31, 34, 38–9, 40, 42, 45, 48, 53, 56, 58–9, 60,
62, 65, 67, 70, 74–5, 76, 78, 82, 84, 86, 88, 91, 94, 96, 100, 102–3, 104, 106, 110, 112, 115, 117,
120, 123, 125, 128, 131, 134, 136, 139, 142, 144–5, 146, 148, 150, 153, 156, 158, 160, 162, 164,
166, 168, 170, 171, 174–5, 176, 178, 180, 182, 184, 186, 189, 191, 194, 196, 198–9
Kat Wray: pp. 10, 12, 15, 24, 26, 33, 37, 47, 50, 55, 64, 69, 72, 81, 87, 90, 93, 99, 107, 114, 119, 122,
127, 132, 138, 141, 152, 155, 172, 179, 188, 193, 197
For Susan Chapman, Keaton Manolas and Troy Roberts for their
unconditional love and support.
Sophie is extremely down to earth, with ‘tried and true’approaches (quite
literally) to maintaining a healthy and yummy lifestyle. Thank you for all
your wisdom — offering organic, healthy and realistic options for me to
adopt in my everyday life!
Eliza C.

I had an interest in and respect for the role of nutrition in health, but I was
lost and confused with all the information out there and felt I was getting
unhealthily fixated on certain ideas. I am so thankful I came across Soph!
She has such deep knowledge that is balanced with the recognition of the
influence of other lifestyle factors on nutrition for health. The insights she
offers consistently help me step back and see the bigger picture, and present
so many ‘ah but of course’ moments. The information and strategies she
offers are always presented in a very accessible, balanced and realistic
manner. And you can’t help but be enthused by her happy, energetic
passion! I have limitless appreciation for her, for the care and time she has
given me. I treasure any titbit of knowledge I get from Soph (her Facebook
and Instagram in particular are amazing!) and this book will be no
exception.
Josh R.

Consumed by an abundance of free health advice offered on the Internet, I
often find myself confused by every opinion I see. Luckily, after my first
consultation with Sophie Manolas, I immediately warmed to her friendly,
non-pretentious take on health and nutrition. I now seek out Sophie’s advice
on a regular basis and would highly recommend others do the same.
Romain D.

I tell you what … [Sophie is] the food goddess! Informative in a sense that
people like me can understand food and its benefit in simple terms. [She’s]
a legend!
Cherie R.

[Sophie] changed my life, [she is] one in a million. Thank you for all of
your time and effort; I look forward to my healthy active life ahead.
Nathan N.
Sophie Manolas is a wonderful talent who has helped me on multiple levels.
Her writing is engaging, extremely funny and personal. The woman behind
The Essential Edible Pharmacy has a heart of gold, she is down to earth
and truly cares for people around her.
I am so pleased that she has published her first book, it is a huge
acquisition for society. Sophie is a nutritionist who provides her readers
with thought-through recipes and gives us an insight to why certain foods
can change our health in both positive and negative ways.
Emma H.
CONTENTS
INTRODUCTION
1. LEAFY GREENS
Rocket (arugula)
Nin’s Zesty Zoodles
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