Where is the best veggie food in Nottingham?

Veg out!

imagesThere are some exciting things on the horizon for Nutrition Coach my nutrition and healthy eating business. The past few weeks have been both busy and rewarding!

 

 

imagesIn addition to coaching my clients about adopting healthy eating approaches and running my successful 5:2 fast diet class, one project that has been keeping me busy is working with Nottingham’s local paper the ‘Nottingham Post’.

 

I have been a vegetarian for many years and as a chef and nutritionist I am often frustrated IMG_1411by the veggie options on offer when I eat out.  So I contacted the Post and pitched the idea of ‘Veg Out’; each month I will be dining out at a local establishment and writing about my experience.  I will be looking at the vegetarian options on offer, their nutritional balance and how adaptable the restaurant is to my vegetarian needs

 

IMG_1211I plan to visit a good mix of restaurants from small independents to larger chains, as well as vegetarian specialists. My hope is to highlight all the good veggie food that is out there and to recognise the restaurants that are flying the veggie flag

 

The paper is doing a feature about me to launch the idea this Saturday 19th July with my first review appearing in the paper on Wednesday 23rd July.  I will then publish a review on the last Wednesday of each month

IMG_1455My first veggie review is of the Kiosk in Sherwood, and its now in todays Nottingham Post (23rd July) I will review another eatery on the last Wednesday of every month.  For more info about the Kiosk, why not visit their FaceBook page The Kiosk

 

 

If you know of any restaurants in Nottingham (and surrounding areas) that offer a good choice of vegetarian food, and you think I would enjoy reviewing them. please post your comments

UPDATE

Nottm post feature photo

 

The Nottingham Post feature has now been published

Bon Appétit!

The Spiralizer

My new kitchen gadget – The Spiralizer!

IMG_1356Do an internet search for the Spiralizer and images of stringy ‘noodle’ like courgettes will appear.  This is a new gadget that is sweeping across the States.  I’ve had mine for a couple of months now so I thought it was time to share a few recipes and what works and what doesn’t

 

So what is a Spiralizer and should you invest in one?

IMG_1381The blurb states that it is a way for you to eat all the meals that you love without the calorie laden pasta carbs.  So move over spag bol and say hello to sweet potato bol!

A portion of spaghetti  (75g uncooked weight) has 265 calories and 54g of carbohydrate, whereas a 125g portion of courgette ‘spaghetti’ has 21 calories and less than 4g of carbohydrate.  And a 150g portion of Udon noodles has 207 calories and 38g of carbs, compare that with a 100g  sweet potato ‘noodle’ which has only 98 calories and 21g of carbs

Generally we eat larger portions of pasta, rice, bread and potatoes than we need, for instance a portion of pasta is 75g (uncooked), try weighing that out and put it into your usual pasta bowl and see how small it looks!

A well-balanced meal should be a quarter protein, a quarter carbohydrate and half fruit and vegetables, so the Spiralizer could play a really useful role in redressing the nutritional balance in a potential carb-heavy diet.

Being aware of the amount of carbs and portion sizes are not only important for those that wish to maintain a healthy weight but for people who need to monitor their blood sugar levels like diabetics; when excessive carbs could have a negative effect on their health

You cannot buy the Spiralizer in the shops (yet) so I ordered mine online for about £25.  It is very straightforward to use, but you must remember to make sure the suction feet are firmly pressed down on to your work surface before you begin, or else your little gadget will ‘walk’ across the kitchen

IMG_1358It is simple to assemble; everything is made of sturdy easy clean plastic, that is also dishwasher safe.  With three different blades to make different shapes – thick noodles, like Udon; thin noodles, like spaghetti; and spirals or shavings just like the ones you get when you sharpen your pencil!

So choose your veg and away you go!  As I say I have been spirialising for a few months now and I find the best fruit and veg to use are -

  • courgettes – all blades work well
  • IMG_1362sweet potato – all blades work well
  • apples and pears – to make spirals, great with thick yoghurt and a few seeds or nuts on top
  • carrots – all blades work well
  • cabbage - to make spirals.  It grates it brilliantly for crunchy coleslaw
  • cooked  or raw whole beetroot – all blades work well
  • cucumber – all blades work well
  • parsnip -  all blades work well
  • Melon -  to make spirals

IMG_1368If you would prefer to follow a recipe rather than experiment then here is a great dish for Japanese broth with ‘noodles’ or what about courgette ‘noodles’? I will add more as I go along

 

Some points to bear in mind

When using beetroot – if you use the vacuum packed precooked versions, don’t use a peeler or Spiralizer ;the  beetroot is too soft and its get IMG_1364very messy.  Just use a sharp knife.  but you can use raw or cook it, have a cloth handy because it can splatter and use rubber gloves because it will stain your hands

When using carrots you need fairly broad ones.  The thinner ones just won’t work.  Try it and you’ll see what I mean

Cut courgettes and carrots into about 3” lengths, any longer and the ‘noodle’ shapes become too long and unmanageable

IMG_1363Make sure both ends of the vegetables are straight so they sit squarely on to the spiked handle and go smoothly through the blade

There is no need to peel or core fruit and veg, just wash them.  Most of the nutrients and fibre are just underneath the skin so its important to keep the skin on and maximize the nutritional benefits

Japanese Style broth with courgette noodles

IMG_1380This recipe uses my latest gadget – the spiralizer.  It turns fruit and vegetables into great shapes that will hopefully encourage the whole family to eat more and eat less pasta, bread rice and potatoes.  If you haven’t got one a sharp knife or a vegetable peeler will work just as well.  Check out my other blog for more information about the spiralizer.  This recipe is really tasty and anyone watching their weight or eating as part of the 5:2 fast diet will enjoy the tastes and textures without the excessive calories.

Japanese Style broth with courgette ‘noodles’ - serves 2, 210 calories per serving

1 ltr of boiling water

1 tsp chopped fresh ginger or ginger paste or ½ tsp ground ginger

1 chilli, 2 cloves of garlic chopped

1 tbls miso paste (suitable for vegetarians)

IMG_13831 tsp each of soy sauce, honey and lemon juice

large pinch of black pepper

1 carrot (100g)  – finely sliced

150g of each – leek (or onion),red pepper, both finely sliced

50g mushrooms, 4 spring onions – finely sliced

handful of fresh parsley or coriander chopped

200g of tofu – drained and cut into cubes

IMG_1381140g courgette turned into ‘noodles’ with a spirialiser

In a large pan add ginger, chilli, soy sauce, lemon juice, black pepper, garlic and miso paste to the boiling water. Continue to boil for a minute.  Turn down the heat and add the carrots and leek and cook for 2 minutes, add the pepper and mushrooms .  Cook for 3 minutes ten add the ‘noodles’ until the vegetables are cooked.  Add the tofu – it just needs to warm through. Check the seasoning and adjust.

Serve in to large bowls and scatter over the IMG_1325chopped herbs and sliced spring onions

 

Non-fast day additions

Small handful of unsalted cashew nuts  (28g)- 160 calories

1 tbls sesame seeds – 52 calories

1 poached chicken breast (100g)- 100 calories

Crunchy courgette ‘noodles’ with spicy veg

Crunchy courgette ‘noodles’ with spicy veg – serves 2, 197 calories per serving

IMG_1356This recipe uses my latest gadget – the spiralizer.  It turns fruit and vegetables into great shapes that will hopefully encourage the whole family to eat more and eat less pasta, bread rice and potatoes.  If you haven’t got one a sharp knife or a vegetable peeler will work just as well.  The recipe is really tasty and anyone watching their weight or eating as part of the 5:2 fast diet will enjoy the tastes and textures without the excessive calories.

Enjoy!

Check out my other blog for more information about the spiralizer.
IMG_1358

½ teaspoon ginger garlic paste or ½  thumb-sized piece of ginger  and ½  a clove of garlic, few dried chilli flakes or half a fresh chilli finely sliced, 1 tablespoon low-salt soy sauce, 1 ½ tablespoons of vinegar (rice wine, white wine or cider ) or lemon juice, 1 tablespoon sesame oil, large pinch ground black pepper, ½ green cabbage or 300g kale – chopped , 250 g fresh or frozen broccoli  – cut into florets, 100 g carrots – sliced, 150 g courgette noodles – made using a spiraliser (14 calories per serving),  few chopped mint leaves

IMG_1377Add the ginger garlic paste to a bowl, or if you are using fresh ingredients peel the ginger and garlic and finely grate into a large bowl. Add the soy sauce, vinegar/lemon juice, sesame oil and a large pinch of ground black pepper, then mix to make the dressing.

 

Add the shredded cabbage or kale, carrots and broccoli florets to a pan with a small amount of boiling water and cook for around 3 minutes (with the lid on), or steam if you have a basket, then add the courgette noodles for a final minute.

 

IMG_1382Drain it all well (reserve the liquid to make stock for another recipe), then toss in the bowl of dressing.

 Divide the noodles between two bowls and scatter over the chopped mint leaves

This is a very versatile noodle dish and can be changed by adding any other fresh seasonal veg, or leftovers you have in the fridge. Mangetout, asparagus, leeks, peppers, cauliflower and Pak choi are all good substitutes.

Also try making the ‘noodles’ out of sweet potato (74 calories per serving), carrots (32 calories per serving), potato (58 calories per serving),

 

 

Non fast day additions

2 poached eggs – 88 calories each served on top of the dish

25g each of cashew nuts  – 146 calories per serving

150g Egg noodles instead of courgette noodles (200 cals) – 274 calories per portion

Are you getting enough fruit and veg?

Are you eating enough fruit and veg? 

imagesOnly about 30% of us are managing to eat our 5-a-day, are you one of them? Take the quiz and find out!

Note down your answers and your scores

 How often do you eat fruit at breakfast?Never, or less than once a week    = 3

One to three times a week              = 2

Four to six times a week                 = 1

Everyday                                         = 0

How often do you eat fruit at lunch?Never, or less than once a week    = 3

One to three times a week              = 2

Four to six times a week                 = 1

Everyday                                         = 0

How often do you eat fruit as a snack?(Ignore if you don’t eat snacks)

Never                                              = 3

Sometimes                                      = 2

Often                                               = 1

Always                                            = 0

How often do you eat fruit for dessert?(Ignore if you don’t eat desserts)

Never                                              = 3

Sometimes                                      = 2

Often                                               = 1

Always                                            = 0

How often do you eat vegetables or salad as a snack?(Ignore if you don’t eat snacks)

Never                                              = 3

Sometimes                                      = 2

Often                                               = 1

Always                                            = 0

How often do you eat vegetables or salad at lunch?Never, or less than once a week    = 3

One to three times a week              = 2

Four to six times a week                 = 1

Everyday                                       = 0

How often do you eat vegetables or salad with your evening meal?Never, or less than once a week    = 3

One to three times a week              = 2

Four to six times a week                 = 1

Everyday                                         = 0

 

 salmon and veg

How did you score?

If you’ve scored 2 or 3 for any question then you are probably not getting your 5-a-day.  Check out the ‘how to add more fruit and veg to your diet’, and start feeling the benefits; on average, people who eat lots of fruit and vegetables tend to be healthier and live longer.

 

How to add more fruit and veg to your diet

imagesAdd chopped banana, strawberries or a tablespoon of dried fruit to your breakfast cereal

Add grilled tomatoes to your scrambled eggs on wholemeal toast

Make a fruit smoothie using skimmed milk, a banana a handful of berries and a tablespoon of oats.  Place it all in a blender and whizz until smooth!

Have a poached egg on a muffin with some wilted spinach

Enjoy some beans on wholemeal toast.  Add ½ a teaspoon of curry powder for a spicy kick!

IMG_0594Or try my 1 egg frittata - a great breakfast for one

Take your left over pasta dish to work and have it for lunch with lots of salad.  Try my pasta dish salmon with wholemeal pasta and spicy tomato sauce its great eaten the following day

Try adding lots of salad to your usual sandwich.  Not only will it be healthier but also more filling

Add extra cooked veg or tinned butter beans to a tin of soup

Snack on fresh fruit or tinned fruit in natural juice, serve with a thick plain yoghurt

imagesAdd lots of veg like tinned tomatoes, courgettes, peppers, mushrooms, leeks to pasta dishes.  You could always use a hand blender to make a smooth sauce.  Or follow my recipes for veggie pasta bake or spaghetti with lentil pasta sauce

Make a tasty omelette and fill it with peppers, tomatoes, onions, courgettes, spinach

Make some fruit kebabs using seasonal ingredients

IMG_1331Serve a mixed salad with a pizza – you will eat less pizza

Try and have at least two different vegetables with your main meal

Try an apple with some wholenut peanut butter – it is delicious!

 

For more information about the benefits of eating more fruit and veg please read my blog 7 a day

Quinoa with broad beans, courgette and mint

Quinoa with broad beans, courgette and mint serves 2

imagesAt this time of year both broad beans and courgettes are at their best and this recipe makes great use of them.  Out of season you can use frozen broad beans, peas or broccoli.  Now you seem to be able to get courgettes all year round but if you fancy a change why not use leeks when they are in season, which is November through to April.   And if you tire of quinoa (pronounced keen-wah)  try using giant couscous – I have another tasty recipe using couscous that you could also try giant couscous salad.  Or experiment with freekeh (green wheat), again I have a look at my recent blog for a great recipe using this ingredient freekeh salad

But before you go off piste give this receipt a go and like me, I’m sure you’ll love it!

images90g uncooked quinoa

250 ml of hot stock (made with ½ tsp vegetable bouillon powder)

100g of podded broad beans – do try and also take off the outer greyish skin

2 courgettes cut into thick slices

1 tsp oil

handful of chopped fresh mint and parsley

1 tsp lemon juice

large pinch black pepper

 

Put the quinoa in a pan and add the hot stock and cook for 10 minutes on a low heat. Then add the fresh or frozen broad beans and cook for a further 5 minutes until the beans and quinoa are soft

imagesIn the meantime brush the courgettes with oil and a few chilli flakes and fry in a pan or griddle

Place the cooked quinoa in a bowl and add the cooked courgettes, chopped mint, parsley and lemon juice.  Season with salt and pepper and divide in to two bowls

Sickly sweet

Sickly sweet!

Why is the amount of sugar we eat a cause for concern?

imagesIn UK 62% of adults and 28% of children are either overweight or obese. Action on sugar – a new group made up of leading health experts will tackle obesity and diabetes’s by looking at the amount of ‘free sugars’ in food and drink.  Free sugars are those added to food or contained in fruit juices, honey, syrups and sweetened drinks. They do not include the sugars locked inside fresh fruits, vegetables and milk.

The World Health Organisation (WHO) has also said people should aim to get just 5% of their daily calories from the sweet stuff.  Currently the suggestion is 10%; that works out at about 50g of sugars for a woman and 70g for a man, depending on how active they are

 

imagesThere is now a clear message (as if there wasn’t before!) that sugar is aiding the obesity epidemic, as well as increasing your risk of diabetes and heart disease.  You can read more about obesity in one of my earlier blog posts

 

 

Do you really know how much sugar you consume?

Its obvious when you put a spoonful of sugar in your tea that you are eating a spoonful but what about the biscuit that goes with it or your cereal in the morning?

 

The foods below contribute to our whopping addiction to sugar

  • imagesHidden sugars in foods and drinks that are manufactured and are often termed “free sugars”
  • Foods that we eat or make that we add sugar to – tea, coffee, cakes, biscuits
  • Foods that naturally contain sugar – fruit and vegetables and milk

The ‘free sugars’ are the real danger because more and more food in our supermarket trolleys is processed.  Sugar is a relatively cheap ingredient and it can often be added at the expenses of more healthy but costly ingredients.  And more importantly it is not always clear how much we are eating.

imagesTake a look in your fridge and cupboards at your everyday foods and quickly add up the sugar you might consume in a day.  Does it exceed the 50 – 70g that is currently advised and how far is it above the 25 – 35g that WHO are now recommending?

 

This is what an average day could look like

Breakfast: A 125 ml glass of fruit juice (15g of sugar), a bowl of Frosties cereal with skimmed milk (17g of sugar) or a bowl of Cornflakes (9g)

imagesLatte on the way to work (17g)

Mid-morning snack:  A cup of tea, no sugar with a cereal bar (12g) or two digestive biscuits (5g)

Lunch: Chicken club sandwich (5g), packet of crisps (1g), can of Lilt (15g), I apple (15g)images

Mid-afternoon snack: cup of tea (no sugar) with a kitkat (23g)

Dinner: ready meal lasagne (15g), salad and ready made garlic bread (2g). Bowl of fresh strawberries (6g) with vanilla ice-cream (9g) 1 glass of white wine (1g)

The total amount of sugar consumed during the day is 149 -157g or 37-39 teaspoons; way above the 50-70g (12½  – 17½ teaspoons) suggested by World health experts

 

So what do you do if you are serious about cutting down sugar?

  • CadburyDairyMilk (21)It’s essential to read food labels

–     Ingredients must be listed in order of weight, with the main ingredient first.

–     Sugars are found under ‘carbohydrates’

–     High – have over 22.5g of total sugars per 100g

–     Low – have 5g of total sugars or less per 100g

  • unnamedTry and convert grams of sugar into teaspoons.  For instance the bar of chocolate above has 22g of sugar divide that by 4 (number of grams in a teaspoon) and it means the chocolate has 5 ½ teaspoons of sugar.  Will that make to less likely to eat it? look at the everyday ingredients in these products are you surprised by the number of teaspoons of sugar they contain?
  • Eat less processed food – try and make your evening meal from scratch.  Have a look at my other blog posts under recipes for healthy and nutritious meal ideas
  • BrUJz82CAAA-NK_The main way to stay hydrated should be by drinking water.  Consider fizzy drinks and fruit juice as food and therefore limit their consumption
  • Change your breakfast cereal to lower or no sugar versions like porridge, shredded wheat, Weetabix
  • Limit the number of takeaways you eat
  • If you love chocolate try the dark variety, not only does it have less sugar but you eat less of it
  • look at your portion control – are you eating too much? My blog portion distortion has more advice and tips

IMG_1141Lets hope that Supermarkets also make it easier for shoppers to make healthier choices.  So far they don’t seem to be!

Tuna pasta bake

Tuna pasta bake –  serves 6, 500 calories per portion

IMG_1275450g wholemeal pasta shapes such as fusilli, penne, rigatoni or farfalle

50g margarine

50g plain flour

600ml skimmed milk

½ tsp mustard

200g  extra-mature low fat cheddar, grated

1 large can sweetcorn, drained

100g frozen peas

4 spring onions, sliced

2 x 185g cans tuna in spring water, drained

handful of chopped parsley

 

  •  Preheat the oven to 180C/350F/Gas 4.
  • Cook the pasta in a saucepan of plenty of boiling water for 2 minutes less than the packet instructions. Drain.
  • Meanwhile, for the sauce, melt the margarine in a saucepan over a low heat and stir in the flour with a wooden spoon. Cook for one minute, or until the mixture darkens slightly.
  • Slowly stir in the milk, stirring until smooth after each addition of milk. Stir in the mustard and continue to cook until the mixture thickens enough to coat the back of the spoon.
  • Remove the pan from the heat and stir in most of the cheese, and all the tuna, sweetcorn, peas and spring onion. Season, to taste, with salt and freshly ground black pepper. Stir the cooked pasta into the sauce.
  • IMG_0892Spoon the mixture into the bottom of an ovenproof dish. Tap the dish gently so the sauce pours into every nook and cranny. Sprinkle over the remaining grated cheese.
  • Bake for 15-20 minutes, or until the sauce is bubbling and the top is a golden-brown.

 

Additions

You can add the following to the dish to make it go further

  • Mushrooms
  • Broccoli
  • Leeks

Baked eggs with spicy red lentils

Baked eggs with spicy red lentils, serves:  2
 –  200 calories per serving

imagesThis is a variation of a previous recipe called Mexican eggs, this one has the addition of  protein and fibre rich lentils making it both nutritious and filling.  If you are watching your calories then serve as it is but for a more indulgent brunch or supper serve with a slice of crusty wholemeal bread

 

1 tsp olive oil

1 small onion, finely chopped

1 clove garlic, thinly sliced

40g of uncooked red lentils, washed and drained

½ large red pepper, sliced

1 tin of chopped tomatoes

1 tsp harissa paste or ½ tsp dried chilli flakes

½ tsp smoked paprika

2 free range eggs

1 small handful of chopped parsley leaves

Salt and freshly ground black pepper

1. Pre heat the oven to 180ºC/gas mark 6. Heat the oil in a large ovenproof frying pan over a medium heat and add the onion, red pepper and garlic. Fry for four or five minutes until soft.

2. Add the lentils, tomatoes, harissa paste or chilli flakes, paprika and a large pinch of huevos-rancherosblack pepper. Mix well and cook, stirring occasionally, for 20 minutes, or until the lentils have gone soft and start to break down.

3. Using a spoon, make two dips in the lentils and crack in the eggs. Season with a pinch of salt and pepper and cook for one to two minutes, or until the base of the eggs starts to set.

4. Carefully put the pan into the oven and cook for three to four minutes until the egg whites have just set. Remove from the oven, scatter over the parsley and serve

Non fast day additions

1 slice of crusty wholemeal bread – 200 calories

Healthy dog treats

Pamper your pooch without piling on the pounds

I am a Nottingham based nutrition coach who gives healthy eating advice, cookery lessons and demonstrations to individuals, groups and businesses.  But I was asked by a local dog groomer Paws groomers if I could make tasty but healthy dog treats for their doggy clients. This is an important issue as a staggering 35% of all dogs in the UK are overweight.  So I have now branched out to provide healthy nutritionally balanced treats for your much loved pet.

imagesMy biscuits contain only natural ingredients.  There are no additives, stabilises or e- numbers; just wholemeal and white flour, vegetable oil, chicken stock and skimmed milk powder.

IMG_0121

The chocolate biscuits contain a drizzle of doggy chocolate for sheer indulgence

 

I now make 5 types of treats:-

  • IMG_0126Chocolate drizzled biscuits in themed shapes – the ideal gift for Easter, Christmas, Valentines day etc
  • Walkies – mini square treats, ideal for walks
  • Fishy Walkies – with high intensity salmon oil for healthy joints and shiny coatsIMG_0464
  • Oaty Walkies – wheat free for pooches that can’t tolerate wheat
  • Individual dog bone shaped biscuits iced with your pets name

The Fishy walkies are slightly more expensive at £2.25 a bag because of the addition of the omega rich salmon oil.  The others biscuits are all priced at £1.75 a bag or bone

IMG_0474All my biscuits are presented in paw motif cellophane bags, tied with ribbon and include an ingredients label.  They have a long shelf life of up to 9 months

Please contact me if you would like to buy your pet some delicious healthy treats, or find your nearest distributor or which fair/event I am next attending.

I was recently at Bark in the park where I met some lovely dogs who appreciated my treats and their owners were keen to keep them happy

imagesOn Sunday 27th April I will be at Bark for life at Bramcote Hill Park,  a sponsored dog walk in aid of Cancer Research UK. Please come along and say hello.  Your dog can try some of my health treats and if they are very lucky they can have a personalised dog bone biscuit 

IMG_1073I am now all set up at Dolly’s Vintage Tearoom, in Woodthorpe I have a little space selling my healthy dog biscuits.  I will also ice personalised dog bone biscuits and either leave them at the shop for collection or if you’re not too far away drop them off

Visit my website for more nutritional advice: http://www.nutrition-coach.co.uk/ or read my blog posts via Twitter@SH_nutrition or check out my Facebook page at https://www.facebook.com/Nutritioncoach1, or contact me if you would like more information about heathy eating advice 07946 301338