Five-a-Day Plus One: The vitamin B12 Cookbook

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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.

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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

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‘There is no such thing as bad food;

just food and good food.’

Annie Gertrude Nora Hooper nee Gardener

(My late grandmother)

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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