Veg out – the Marigold, West Bridgford

Veg out – the Marigold, west Bridgford

 

marigoldI’m always keen to try new restaurants, so when I walked past the recently opened Marigold Indian restaurant on Gordon Road, West Bridgford and noticed it offered local residents a discount; well that was all the encouragement I needed

That weekend I booked a table for 6 and was ready to try some interesting flavours. The restaurant itself is spacious with enough room between the tables, the décor is subtle and the bar was well stocked, so the first job was to order 6 draft Cobra’s whilst we Marigold studied the menu. This is always a much quicker task when like me you’re vegetarian or vegan, as the choices are more limited. But to be fair I was pleasantly surprised with the options. The staff (who were incredibly hospitable and helpful) were also able to offer advice and suggestions.

 

Whenever I go to an Indian restaurant I’m always seduced by the mouth watering array of starters and therefore fill up and have very little room left for the main course. So with that in mind we all opted for one popadom each and all the little chutneys. For my main course I decide to try ‘Desi Handi’ a medium spiced vegetable dish – the description was giving nothing away.

My full review of the restaurant is in the Nottingham Post both online and hard copy (Wednesday 21st)

The poppadum’s were as expected; dry, crisp with lots of spicy and cooling dips. Then my curry arrived and it ticked all the boxes; the portion size was perfect (not too big and overwhelming), the sauce wasn’t oily, the vegetables were chunky and it was bursting with flavour and spice. I always share a plain steamed rice (all the fancier ones have extra calories!) and a roti (its thinner and smaller than a naan with no butter/ghee/oil daubed on the top)

Goodness it was good! My dinner companions also enjoyed their meals; the biryani dish was enormous and could easily feed to moderately hungry adults, the garlic chilli chicken also received a lot of praise as did the Tava karahi; a spicy dish served on a cast iron plate

The marigold is not the cheapest restaurant of its type in West Bridgford or even Nottingham but it has a very welcoming price difference between meat and veggie options. My vegan curry was £9.95 the meat versions were £12.95, king prawn dishes £18.90 with Rice on top. But thankfully we all received the local residents £25% discount. But fear not if you are not from West Bridgford – pick up their ‘Diners’ members card and you will receive 20% off your food bill. Very nice indeed

Marigold

 

So with all of that in mind the Marigold has become my number one Indian restaurant in West Bridgford if not Nottingham!! Give it a try and I’m sure you won’t be disappointed

Introduction to Vegan Raw Cakes & Chocolate

Introduction to Vegan Raw Cakes & Chocolate

Join myself and REBECCA from Willow and Dove for an in-depth,  hands-on afternoon:

raw cakes and chocolate 16_7

*Learn a simple technique to make your own raw chocolate at home

*Understand the basics of making vegan raw cheesecakes and how you can adapt a single recipe to make various flavours

 *Learn how to make healthy snacks to stock the fridge when sweet cravings hit 

*Learn how to adapt the millionaire slice to make a healthier alternative 

 

Our workshops are free from gluten, dairy and egg

What’s included:

*Small group, hands-on workshop (max 6 people)

*All ingredients

*A box of treats made by the group

*Your own recipe cards 

*Healthy snacks, tea, coffee and fruit tea

*A mini raw chocolate starter kit to get you started at home

All this for only £60

Take a virtual tour of my kitchen

Have questions about Introduction to Raw Cakes & Chocolate, then contact me on

07946 301338

click here to book your ticket

https://www.eventbrite.com/e/introduction-to-raw-cakes-chocolate-tickets-35302223902

Have your cake and eat it

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/ 

Mindful eating – how to have your cake and eat it (But not whilst watching the TV!)

By taking some simple steps and following these tips you can still enjoy your favourite takeaway or treat

Henpecked, the female over 40s online resource has kindly uploaded my article about being mindful when it comes to eating and other tips to enable you to ‘have your cake and eat it’!

Screen Shot 2017-06-15 at 15.46.08

 

Click on this link for the full article  Henpicked article or follow their tweets

Screen Shot 2017-06-15 at 15.52.47

But below is also a little snap shot of those hints and tip

 

mindful eating

 

Be mindful of what you are eating. Studies have found that if you eat while distracted, you don’t always register what you have eaten and you can consume up to 288 calories more! So, switch off the TV, put down your phone, shut your laptop and focus on your food and you’ll eat less and enjoy more!

 

 

 

eat slowly

 

Slow down your eating.  Appreciate the taste, texture, smell and look of your food.  take a small forkful and chew it properly (20-30 times!). Swallow before you put in the next mouthful, put down your knife and fork.  And finally try and take 20 minutes to eat your main meal

 

 

 

DSC_1228Who doesn’t love a treat?! But whenever you have a high fat or high calorie meal like a pizza always have it with a large salad (go easy on the dressing!).  This will fill you up without adding lots of calories.  For instance a medium 12” pepperoni pizza could have up to 1700 calories.  But if you share it with a friend and fill the gap on your plate with a large mixed salad (with a balsamic vinegar dressing) you would consume about 920 calories.  A big calorie saving and equally as important a reduction of up to 38g of fat (which accounts for nearly half of the calorie saving)

 

 

plates2Have you noticed how plates and bowls have got bigger, both in restaurants and in your home; that can affect the amount you eat.

Research has shown that if you serve yourself from a larger serving dish onto larger plates and bowls then you’re likely to help yourself to 56% more food! So downsize your dishes, plates and serving tools and fool your brain into saving calories

 

 

 

 

Top 5 Vegan venues in Nottingham

Top 5 Vegan venues in Nottingham

Over the last 12 months I’ve seen a surprising increase in the number of new eateries either dedicated to vegan cuisine or that has extensive and tasty vegan options as part of its menu

top 5 vegan restaurants

So I’ve pulled together my top 5, you may agree, you may disagree with my choices; in which case let me know!

In no particular order………

Peacock Pub, Mansfield Road, Nottingham

peacockThis is the only 100% vegan eatery on the list.  It produces great vegan versions of pub classics; ranging from fish, chips and mushy peas, pies, mac and cheese bacon burger, all day breakfast and everyone’s favourite comfort food, sausage, chips, beans and curry sauce!  They also serve lighter bites, Sunday roast, desserts and a great selection of vegan wines

The portions are very generous and the prices reasonable.  The pub itself is very welcoming with a shabby chic vibe .

Zizzi, King Street, Nottingham

vegan pizzaThis is the pizza place other pizza places have to beat! They do good vegan options that includes vegan pizza (with vegan cheese), vegan pasta dishes and a couple of great desserts.  All the utensils, plates and boards are clearly marked ‘vegan’. Add a few extras like caramelised onions to your pizza and the price can go up to nearly £12, so not the cheapest on the block but certainly the best

Cafe Roya Wollaton Street, Beeston

cafe royaIf you want something a bit more upmarket (and pricier) then this restaurant is the place to go.  Its quite small so booking in advance is most definitely advisable.  Both its lunch time and evening menus are exclusively vegan and vegetarian and Dee the chef produces some inspired dishes that stand up to any meat and fish versions.  There is also a few interesting ‘specials’ if the Japanese Okonomiyaki pancakes, Kentucky fried cauliflower or the peanut butter double chocolate and pecan brownie doesn’t do it for you!

The Robe Room, High Pavement, Nottingham

aubergine robe roomThe Robe Room is the newest kid on the block. Housed in the National Justice Museum (Galleries of Justice as was) it serves vegan and vegetarian food using ingredients from the Fair share food scheme. Some of the helpers are from Pulp Friction, a charity helping young adults with learning issues to develop work readiness

It serves a range of light lunches from soups, sandwiches to salad bowls.  I can personally recommend the ALT; a vegan version of the BLT using smoky roasted aubergine, a taste sensation. The soya cappuccino is pretty awesome too

 

The Kiosk, Cobden Chambers, Nottingham

kioskThe Kiosk was once a small restaurant housed in a shipping container in Sherwood (The container is still there only its morphed in to a pizza place run by the owner Beth’s brother.

Now the Kiosk moved in to trendy boho Cobden Chambers.  Thankfully the food is still the same Moroccan, middle eastern inspired jewels. Although it is an allrounder when it comes to menu choices Beth puts as much thought and effort in to the vegan options as she does the meat, fish and veggie versions. Her salad dishes are imaginative and colourful with a choice of Cornish new potatoes with capers or Green cabbage, peas and carrots, or home-made beans or Egyptian rice salad. They are served with delicious turkish breads, sourdoughs or gluten free wraps

The only downside is it’s opening hours;  Thursday – Saturday 9-4pm, Sunday 10-2pm

 

I’ll be off around Nottingham and Nottinghamshire over the coming months trying some new places, so expect an updated version soon.

And please let me have your top vegan places to eat

homemade oat milk

Homemade oat milk

berry-smoothieI love my homemade muesli or a vibrant smoothie in the morning.  And my go to milk for both is generally soya or oat milk.  Whilst on the Vegan UK Facebook Group I came across someone who made their own oat milk. So I thought I’d give it a try

 

 

Here’s how it worked out

This is a short video of how I got on.  All the instructions are also below

oatshttps://youtu.be/rh4UJ8MFYv8

 

 

 

 

  • oatsSimply take one cup of oats.  If you haven’t got a ‘cup’ it equates to 100g
  • tip the oats in to a bowl and cover with water
  • leave to soak for at least 2 hours or overnight
  • Strain the oats and throw away the water – at this point the liquid is not oat milk!
  • Add the oats to a blender, food processor nutribullet (this will have to be done in two batches)
  • add 3 cups of fresh cold water – tap water is perfectly acceptable but you can use bottled or filtered, its up to you
  • add a pinch of salt and 1tsp vanilla extract
  • blend until the oats have disappeared – about 1minute
  • strain the mixture through a fine sieve or muslin
  • put the oat milk into a clean jar or jug and keep in the fridge for up to 4-5 days
  • A leftover commercial oat milk bottle that has been washed out with hot water also makes the perfect container!
  • oatsDon’t throw the blended oats away either; they can be used in your porridge, made into delicious oat pancakes, using your fresh oat milk or turned in to a wheat free cheese sauce, using your milk and yeast flakes

 

The finished product!

And there you go.  If you have any other adaptations then please share and let me know how you get on

pouring oat milk

 

Vegan cookery classes

Vegan cookery classes – Simply veg!

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

The benefits of a plant based diet are regularly reported in the media.  But what does a plant based diet actually look like, and if you were thinking of adding more veg and less meat, fish, eggs and diary to your diet what do you cook?

I may very well have the answer!  I deliver vegan cookery classes in West Bridgford, Nottingham that will introduce you to the wonders of tofu, the delights of vegan sushi and the occasional but oh so tasty raw chocolate dessert.  The classes take place every Monday, Wednesday or Friday from 11 – 12.15pm, Tuesday from 12.15 – 1.30pm and Tuesday evening from 5.30 – 6.45pm - although the times could be flexible.

next vegan cookery class

 

So what’s in it for you if you sign up?

I will provide all the ingredients, equipment and recipes; you will prepare and cook your very own vegan meal, which you can take home for the family to eat and enjoy

vegan cookery testimonial jenny

This is ideal for all you veggie virgins who want to eat less meat but don’t know where to start.  Its also great for would be students who are about to embark on independent living; after all we all know how cheap seasonal veg can be.

Maybe you have a vegan or vegetarian member of the family and you’re struggling to know what healthy and nutritious meals to cook them

Or you want to lose some weight, change your diet, feel fitter, then coming to my ‘simply veg’ class could be just what you’re looking for

The vegan kitchen 

As a lifelong vegetarian and chef I will share my knowledge, tips and experience and help you to get that veggie vibe.  I have advised clients for a number of years about how to make small but permanent changes to their diet , so the meals are going to be balanced and nutritious.

5 star

Each class will have a maximum of 4 guests, and rest assured my kitchen is up to scratch having recently been award a 5 star hygiene rating.  I am also the proud owner of a H.O.T award (healthy options takeaway)

 

All this for £25 a session, or if you block book all six you only pay for five i.e. £125

IMG_6603

Susan Hart, nutrition coach

So what are you waiting for?

 

Contact details

07946 301338

susan@nutrition-coach.co.uk

 

Veg out review of The Robe Room

Veg out review of The Robe Room at National Justice Museum, High Pavement, Nottingham

 

Last week I noticed a banner attached to the steps of the National Justice Museum (Galleries of Justice as was), it beckoned me inside to try the new café run by Beccy’s Global Kitchen. Some of you may know the name if you hang out around Nottingham because for a number of years Beccy Spurr has run ‘pop up’ cafes all round the City.

roberoom4

Jill Carter of Pulp Friction (A Project that provides opportunities for young adults with learning disabilities to develop work-readiness, social and independence skills) and Beccy have forged a formidable partnership to run the café. Serving up great tasting veggie and vegan food, with the help of a team of young adults.

 

 

See the whole review online Nottingham Post

Screen Shot 2017-05-25 at 18.06.15

 

robr room3

 

Well, that only meant want thing…”lunchtime’. I was directed to the back of the entrance hall and in to the café. In front of me was a chiller cabinet full of platters of sandwiches; so as well as serving the public the café also runs an outside catering service too.

 

 

 

The menu looked varied and interesting with a good mix of veggie and vegan options. It changes regularly as its dictated by the food that arrives via the ‘fair share East Midlands’, a scheme that enables cafes to use surplus supermarket food.

menu robe room

After much deliberation I opted for the ‘A.L.T’; a vegan take on the classic BLT with Aubergine taking centre stage. I also spied a rather swanky coffee machine serving the very lovely Stewarts coffee, so a soya cappuccino was quickly ordered.

robe coffee

 

Also on the menu were various sandwiches, soup, ‘not’ hot dogs and other light bites; all very reasonably priced. As well as a selection of cakes, muffins and sweet treats

coffee

My cappuccino was the first to arrive and served as a rather tasty starter! It certainly whetted my appetite for the main event and that didn’t disappoint either. If you are the person who says they don’t like aubergine, maybe it because it hasn’t been cooked properly. It has to be roasted until the point of collapse and then smothered in flavour. This was exactly what the cafe had done to the A.L.T. It was soft and unctuous and bursting with smoky Asian flavours, that worked will with the vegan mayo and salad. I could have eaten it twice over

aubergine robe room

The café has only been open a few weeks so it needs a few more finishing touches, like pictures and paintings and I believe some comfy sofas are being delivered soon. But there is plenty of room to meet a few friends, enjoy some healthy veggie or vegan food and still have a considerable amount of change left over.

robe room2

It has a lovely atmosphere and is set in a wonderful building, it is free to enter and is open everyday between 10am and 4.00pm during School Holidays and 10.00am and 4.00pm Wednesday to Sunday at all other times.

 

 

If you like to eat in a place with a conscience then check out the Robe room

Skyr smoothie

Skyr smoothie

Serves one, 270 calories

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

IMG_3137

To celebrate National Vegetarian Week, why not take part in #MeatFreeMonday and make a smoothie?!  This is a really tasty and filling recipe, thanks in part to the chia seeds, the heart healthy fibre, protein rich oats and the protein and probiotic packed Icelandic yoghurt called *Skyr.  Making this an ideal breakfast smoothy that will leave you feeling full and healthy until lunchtime.  The smoothie will be nice and thick making it perfect to eat with a spoon: slowing down your eating and allowing you to properly digest and absorb all the nutrients

If you haven’t heard of Skyr (pronounced Skeer), then check out your local supermarket.  It has a creamy, thick, velvety texture and a tangy taste.  Being naturally low in fat, high in protein and probiotics, it is great for your gut health.  Although I’ve called it a yoghurt it is technically a soft cheese made from skimmed cows milk

I will continue to experiment with this new ingredient so expect to see more recipes.  But for the time being get out your blender and blitz.

Alpro

 

* if you are vegan then substitute the Skyr for Alpro’s ‘Go on’ protein plus yoghurt

 

 

 

The Skyrs the limit!!! (sorry) :0)

IMG_313425g (1/4 cup) porridge oats

120ml (1/2 cup) coconut milk drink

125g (½ cup) of Skyr yoghurt or Alpro’s ‘Go on’ protein plus yoghurt for a vegan smoothie

100g ripe banana

1 tsp chia seeds

½ tsp toasted sesame seeds

sprinkling of raw cacao powder

 

Simply put all the ingredients in a blender and blend until smooth. Pour out into a glass or bowl, sprinkle with the cacao powder and serve with a spoon.

IMG_3145

 

 

You can serve these as a nutritious snack by pouring 50ml (the recipe makes 300ml) in to a shot glass. It adds up to a very pleasing 45 calories

Dementia: food and lifestyle

Dementia: food and lifestyle

According to NHS choices dementia is a syndrome (a group of related symptoms) associated with an ongoing decline of the brain and its abilities. It is a common condition, affecting about 1 in 3 adults over the age of 65.

dementia

As its ‘Dementia Awareness Week’, I’ve pulled together the findings from recent research to give a guide on what should and shouldn’t form part of a healthy balanced lifestyle

 

Be the correct weight for your height

Being overweight or obese could increase your risk of dementia.

puzzles

Keep the brain active, with puzzles, learning a new skill or language, get smartphone or tablet savvy

 

Challenge yourself, by trying something new or different each week; go to a different supermarket or coffee shop, try a new recipe, read a different type of book than you normally would, buy a new magazine or paper, walk a different way to the park or a friends house, eat with your opposite hand!

 

Include a range of healthy foods in to your diet. This can include:

  • fruit and vegPlenty of fruits and vegetables (especially green leafy veg); think a ‘rainbow of colour’
  • Wholegrain rice, bread and pasta – for increased fibre
  • Less saturated fat, from dairy, meat and processed foods and more fat from olive oil or rapeseed oil
  • Increase your intake of beans, peas and lentils – low in fat and high in fibre
  • Oily fish like salmon, fresh tuna, mackerel and sardines. Or linseeds, chia seeds or seaweed if you are vegetarian or veganbeans
  • Reduce your salt intake; try and aim for no more than 6g (or 1 ½ teaspoons) a day – this will help maintain a healthy blood pressure
  • Reduced the amount of ready meals, takeaways and processed foods you eat – these can be high in fats, sugars and salt

 

 

yoga

 

Get more active, walk a bit more rather than always take the car or bus, spend time in the garden, do the housework, mow the lawn, go swimming, practice yoga or pilates, or go dancing. Walking as little as 15 minutes a day can help reverse shrinking of the brain.

 

 

Stay within a safe alcohol limit; that is now 14 units a week for both men and women. The latest advice is to also have a number of alcohol free days.

 

WIBe sociable, join a class or group, get to know others or have family gatherings and keep your brain active

 

Try and manage your blood pressure – many of the above lifestyle changes could have a positive impact on your blood pressure

 

Stop smoking (if you do)

heart and brain

A good guide is that what is good for the heart, such as regular exercise and a healthy balanced diet, is also good for the brain.

dementia brain food

Information and support can be vital in maintaining mental heath and wellbeing. I can help support a person to make informed food and healthy eating choices that’s right for them.

I can give informal and practical advice about food shopping and budgeting. How to turn those foods in to simple low cost meals that can be eaten on the day, stored in the fridge or frozen (ready for another day).

Screen Shot 2017-05-18 at 17.01.17Why not consider coming to learn how to make simple vegetarian or vegan meals in my kitchen in West Bridgford

https://youtu.be/UgRRosfrK70

 

 

 

Testimonials

 

“We enjoyed Susan’s visit to our group we found it very informative,

She was very easy to listen to and was very knowledgeable regarding

the questions asked, We are so pleased that we are currently arranging for her to come back and give us a talk on food and mood. We learned new things about the everyday foods we use. As a result of this we have started to change some of our eating habits. Very knowledgeable and understanding of our needs Thank you” The Gedling Follow On Group

 

 

memory cafe keyworth“Susan very generously gave her time and expertise to speak on eating well for brain health at a memory cafe I run.

 

Thank you so much for coming to talk to us at the memory cafe this morning Susan. Everyone said what a good talk you gave. I’m sure people will be greatly helped in putting your suggestions into practice. You gave us very clear, practical advice and guidance, and enabled us to feel it’s okay to have some treats too. We really liked the simple and quick meal suggestions, and ways of adding fibre and protein to foods in easy ways.” H Rawlinson, memory café Keyworth

Beetroot pasta salad

Beetroot pasta salad

They say you eat with your eyes first.  Well, this delicious and colourful salad will have you drooling!  It is packed with vitamins, antioxidants and fibre.  The earthy taste of the beetroot and cumin is really complemented by the fiery horseradish.  Of course its up to you how hot you go!

At only 165 calories a portion it is perfect for anyone wanting to lose weight, especially you 5:2 fast-ers.

Beetroot pasta salad – serves 2, 165 calories a portion

beetrootbeetro160g cooked beetroot, cubed (I used the pre-cooked vacuum packed version), 60g grated carrot, 100g of cooked and cooled wholemeal pasta,

The dressing –  1tsp horseradish puree (from a jar but not the creamed version)  or fresh horseradish if you have it, ¼ tsp each of ground paprika and cumin,  2 tsp lemon juice, 1 tsp orange juice, 1 tablespoon olive oil, large pinch of ground black pepper, small pinch of sea salt,

1 tablespoon fresh chopped mint or parsley

Make the dressing by mixing the spices, oil and juice together.  I use an empty clean jam jar. Set aside.

horseradish

 

 

 

 

 

 

 

 

IMG_0916

 

 

Mix the vegetables into the cold pasta pour over the dressing and mix well.  Sprinkle over the fresh herbs and mix again.

Divide in to two bowls and serve

 

 

 

Non-fast day additions

Add a large mixed salad (180g) – 50 calories in total

Add ½ tin drained chickpeas for two– 145 calories in total

Add ½ an avocado – 150 calories