Guacamole & The Food Bible

Monday 10 February 2020

One of the things that I love to do from time to time is to review cookbooks.  Its one of my perks as a food blogger, and one that I really enjoy!  I was recently sent this book, "The Food Bible, by Judith Wills.  Its already an International Best seller, having been originally published in 1998, but it has been comletely revised and updated! 

This latest edition comtains the most up-to-date research and information from the world's top authorities on every aspect of food and diet.  It is destined to become an indispensable reference book in any cookbook collection, covering such topics and important food issues from the "vegan versus meat" debate to modernn food farming and processing.  High carb, low carb.  What is the best oil to use for health protection? 

Six wonderfully written and in-depth chapters help to guide the reader through the minefield of contradictory dietary advice which we are bombarbed with on almost daily basis by giving clean nutritional information, beginning with an explanation of the basic elements which make up food, ie. proteins, fats, carbohydrates, fibre vitamins, minerals and the "new" non-nutrient elements such as pro-biotics.  If you have ever wondered how to combine it all for balanced healthy eating, all the information you need it in this book. 

This valuable book also takes an in-depth look at all the common ailments and health problems, with advice on which foods to avoid and which can help to prevent or allieviate them. 

There is a chapter containing a wealthy of information on the kinds of foods you need to be eating from childhood right on up to your golden years, along with a fabulous chapter on weight control, with many questions being answered and lots of advice on retraining yourself. 

There are helpful diet plans, and wonderfully tempting healthy recipes for every meal and occasion as well as an invaluable  detailed analysis of over 300 every day foods. 

As a person who has diabetes, and high cholesterol, along with high blood pressure and a desire to want to eat healthier and to help cope with such dietary challenges I feel that this book is a wonderful reference book to add to my library.  It is filled with amazing advice and wonderful bright and colourful photography.

I've already tried a few recipes from the book, all very good, but one of my favourites is the guacamole recipe.  It didn't require anything out of the ordinary, and uses things I pretty much always have on hand.  Ripe avocado, red onion, ripe tomato. coriander leaf, lime and green chili. 

It was quick and easy to make.  As simple as a bit of chopping and mashing.   I also created my own baked tortilla crisps to enjoy along with it. 

They were easy to make. I just cut some small flour tortillas into wedges and then spritzed them with low fat cooking spray, sprinkled the with some herbs and spices and baked them in a hot oven for a few minutes until crisp.  Easy peasy. 

A nice and moreish healthy snack, but also a great dip for with raw crudites, or as a spread in a chicken or vegetable wrap. 

I highly recommend this book to anyone who wants to be more knowledgeable about the foods they eat and who is looking for a healthier diet. Delicious recipes and eating plans for all occasions and a comprehesive guide to the nutrients in over 200 foods.



Yield: 4
Rich and spicy.  Beautiful with crisps, and toasted flat breads or in sandwiches.  Guacamole is rich in healthy fat and plant compounds.


  • 1 large ripe tomato
  • 2 ripe avocados
  • the juice of one lime
  • a good handful of fresh coriander leaf (cilantro)
  • half a small red onion, finely chopped
  • 1 mild green chilli, deseeded and finely chopped
  • salt and black pepper


How to cook Guacamole

  1. Cut the tomato in half. Scoop out the seeds with a teaspoon and discard.  Chop the flesh well and add to a bowl. (You can peel the tomato if you want to, but I didn't bother. The extra fibre doesn't bother me.)
  2. Halve and stone the avocado.  Scoop out the flesh with a tablespoon.  Roughly chop it and add it to the bowl along with the lime juice and most of the coriander leaf, the onion, chilli and some seasoning to taste.
  3. Combine everything well with a spoon and then mash a tiny bit, but do leave a few chunks.  Sprinkle with the remaining coriander leaf to serve.


Did you know that you can bury the pit of an avocado into the guacamole to help keep it fresh for a time?  You can also use a knife to level it off and pour a thin layer of olive oil over top.  Store in the refrigerator and then when you are ready to use it, pour off the oil and fluffy up the guacamole with a fork.

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Guacamole & The Food Bible

The Food Bible, by Judith Wells
 Pages: 336
Illustrations: 150
ISBN: 9781526761224
Published: 13th January 2020

Published by Pen and Sword Books 



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