Mexican scrambled eggs

Mexican scrambled eggs – serves 2, 326 calories per serving 

This makes a great brunch or lunch option.  The eggs are packed with protein and will keep you fuller for longer.  The avocado is full of essential fatty acids and fibre, which also gives you a feeling of fullness and helps with your digestive health.  The vitamins and minerals are also great for your skin

IMG_15633 eggs

Splash of milk/soy milk

Ground black pepper

1 tsp olive oil

1 red pepper sliced

Few dried chilli flakes or ½ fresh chilli finely sliced

1 ripe avocado

Few dried chilli flakes

Pinch sea salt

Splash of lemon juice

2 slices of wholemeal toast

 

Slice the avocado in half, remove the stone and scoop out the flesh.  In a small bowl mix the avocado with the chilli, salt and lemon juice.  Taste and adjust the seasoning if necessary.  Set aside

IMG_1564Meanwhile, crack the eggs in to another small bowl add a splash of milk and whisk lightly.  Season with black pepper.

In a small frying pan gently heat the oil and fry the sliced peppers, when soft (after 5-8 minutes) add the egg mixture and move the contents around the a spatula or wooden spoon, until it is well mixed and starting to set.  Depending on how you like your eggs this can take between 1 and 2 minutes.

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When cooked to your liking place your toast on a plate top with the egg and pepper mix and serve with a spoonful of the avocado

Nutrition in my kitchen

Nutrition in my kitchen

Work_Life_BalanceAre you too busy to make healthy meals from scratch; does the phrase ‘work life balance’ just not apply to you?

According to a recent ‘Tonight’ programme one in five families eat convenience foods at least three times a week and a government survey showed only one in six mothers cook from scratch every day.  So it’s not surprising that only 9% of UK children manage to eat their 5-a-day.

If that sounds like you and your family and you want to change then I am here to help you.

Nottm post feature photoCome along to my Sherwood kitchen and learn how to make the most of low cost seasonal ingredients and how to turn them in to delicious, nutritious home cooked meals that your family will love

By following my cheats and tips about incorporating more fruit and veg into everyday meals your family will increase their vitamin, fibre and overall nutrient intake.  Making them healthier, more energised and hopefully less prone to colds and other minor illnesses.

food and lifeFrom next month, cooking is returning to classrooms across the country for all children up to the age of 14.  That’s another reason for you to get your cooking confidence so you can help your children to be ‘top class’ at cooking

As a chef I can easily adapt meals to suit specific eating issues like vegetarian, vegan, lactose, gluten and dairy IMG_0847free diets.  In my 5* rated kitchen we can update your old family favourites or create new and exciting dishes that will be loved by the whole family.  You can have a one to one lesson or come with a family member or friend and share the cost

Contact me for more details about coming to my kitchen and cooking up a storm

07946 301338

susan@nutrition-coach.co.uk

The Sarangchae – Veg out

Veg Out!

veg out KoreanWelcome to my second review for the Nottingham Post of vegetarian food in Nottingham.  As a nutrition coach and a veggie I love how food can make us feel nourished and contented, so I‘m visiting local eating establishments to review their veggie options in terms of choice, taste and nutritional balance.  This time its Sarangchae, a Korean restaurant on Huntingdon Street in Nottingham.

I’ve booked a table for Saturday evening but when we arrive there are only two other occupied tables. It is low key with minimal decoration and no unnecessary clutter.

 

 

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Thankfully the menu comes with pictures of the dishes, which is really helpful because many of the names are completely new to me like Bipimbap and sundubu chiggae.

I eventually choose vegetable pancake for starter and vegetarian bipimbap with tofu for my main; the word literally means “mixed rice”.

 

IMG_1475The vegetable pancake is the size of a pizza and really delicious, rather like an oriental tasting rosti.  The bibimbap is a one-pot dish with lots of tasty additions like carrots, spring onions and mushrooms and topped with a fried egg, it is probably one of the most well-known and beloved Korean dishes.  All washed down with a lovely Korean beer.

 

So how did Sarangchae do?

There was plenty of veggie choice for both starter and mains, which is great and not always the case when I eat out.  I loved trying the new dishes because they had interesting IMG_1473flavour combinations; one of my non veggie dinner guests had a vegetable nori type roll, which was also delicious and looked so pretty. The portion sizes are very generous so I’d recommend you order a couple of each and share – a very Korean thing to do.

From a healthy eating perspective the dishes I chose were full of fresh vegetables especially my main dish which was packed with flavour and had a fresh taste of herbs and gentle seasoning

IMG_1476I loved the originality of the meal; I am new to Korean food so I don’t know how authentic it was but I will go back to try more dishes.  I absolutely love tofu; it’s a great low fat, high protein food that can also lower cholesterol and I was really pleased to see it in so many dishes.

My meal with beer came to just under £20, which I thought represented good value, the staff were all really helpful and attentive.  The whole experience was excellent and definitely worth a visit whether you are a veggie or meat eater.

The Sarangchae is one of Nottingham’s best kept secrets and I would really like to see a website so I could share this fabulous place with others.  It deserves to be a success and I hope when I go again there will be more than two other occupied tables!

 

The Kiosk – ‘Veg out’ restaurant review

Veg Out!

IMG_1455Welcome to my first review of veggie food in Nottingham.  As a nutrition coach I love food and how it nourishes us and as a vegetarian I love tasty food. So I‘m combining the two visiting eating establishments to review their veggie options in terms of choice, nutritional balance and overall taste

The kioskI’ve decided to start with the Kiosk, on Winchester Street in Sherwood.  This converted shipping container is a quirky but relaxed place that serves Moroccan inspired food with a heavy bias towards vegetarians, although meat eaters are also catered for.  The owner Beth Marriott Howell is an imaginative cook and knowing the menu inside out all my questions are swiftly answered and alterations are easily accommodated

IMG_1387I arrive on a busy Friday lunchtime and begin with a soya cappuccino – as soon as I know soya milk is available I can’t resist a frothy coffee! It’s delicious.  After pondering over the menu I eventually plump for a Quasadilla -a soft tortilla filled with butterbeans, fennel, onion and feta, accompanied by three beautiful salads – carrot and cumin, rice and lentil and a green salad.  The pretty nasturtium flower really sets off the dish and the whole thing tastes as good as it looks. I then share a slice of gluten free lemon drizzle cake.  It’s sharp and sweet at the same time, perfectly balanced and washed down with a pot of earl grey tea.

 

So how did the Kiosk do?

In terms of choice very well; it is rare for me to deliberate over a menu because the options are usually quite poor.  But at the Kiosk I was spoilt for choice; I could happily have eaten the Spanish omelette full of fresh herbs or the Middle Eastern fried egg with chilli jam.  From a healthy eating perspective, every dish came with large helpings of locally sourced fresh salads with interesting flavour combinations such as cumin seeds and cinnamon. My quesadilla was packed with low fat, high fibre protein from the butterbeans and the herbs added vibrant colour, intense flavour and extra vitamins

IMG_1389And finally taste; again I couldn’t fault the meal.  Beth did a superb job of cramming the dishes with flavour and making them really savoury without relying on lots of high fat cheese, an easy option adopted by less informed chefs

The whole meal for two came to just under £20, which I thought was great value for money.  Overall the meal was excellent and the Kiosk is definitely worth a visit whether you are a veggie or meat eater.

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The official Nottingham Post feature review is now available online

Fruity Flapjacks

Fruity Flapjacks

What makes these flapjacks more nutritious and healthy than the shop bought varieties is they contain less sugar, more fruit and no saturated fat.  The texture is less dense and you can really taste al the ingredients rather than an homogonised golden syrup compacted bar. I hope you enjoy them and remember it is a very adaptable recipe, so if you prefer sultanas, nuts, fresh fruits that are in season then add them!

Makes 12 pieces – 190 calories each

IMG_1548150g Banana (small- medium)

50g Soft & Juciy Apricots (if the apricots are a bit dry, soak in some cold green tea to re-hydrate for 20 – 30 minutes.  Discard the tea)

25g Light Brown Muscovado Cane Sugar

150g Porridge Oats

3tbsp Rapeseed Oil

large pinch cinnamon and nutmeg

grated rind of half an orange or one satsuma (optional)

Preheat the oven to 1800c (3500f or gas mark 4) and get a prepare a 17cm square baking tin – grease if necessary

Place the banana in a mixing bowl and mash up. Chop up the apricots into small piece and add to the banana

Add the sugar and oil and stir well. Add in the porridge oats, spices and orange rind (if using) and mix well.

Place the mixture in the tin ensuring it is evenly spread. Place in the oven for approx 15 – 20 mins until nice and golden

maqoKI0VEBEKAleLEcy1uO0yP0Evz5ph-IaMNCXCbIo,Qydqot4Vv9U9lps61PirthmZs9LSJt6tMtA-9t_O4b0,UnjPkv76rpN7m9_Yoejsrrwympd1gUiHhHkpAmdGUCc,-P_PM5wDbKTVnOkGtHXTwbJ4WA0YlRHnGUSKzik7bio,Nz8KvZX1VfSy34jx4E-mDTTq-CFXEHCQJPbczeE7nmEOnce cooked, cool in the tin slightly for approx 5-10 mins and then cut into squares and place on a cooling rack

Leave to cool and enjoy or if you can’t wait enjoy whilst warm with some greek/soy yoghurt :0)

 

 

Flapjack photograph courtesy of www.andywallisphotography.co.uk

Do you need sports nutritional advice?

Food for fitness 

As well as being a nutrition coach and chef, I recently qualified as an advanced sports THSA-Badge-Sports-and-Exercise-Nutrition_HDand exercise nutritional advisor through The Health Sciences Academy, and can now devise healthy eating programmes for those who want to get the most out of their exercise and sport programmes.

“If just one of up to 50 essential nutrients is missing, vitality, energy and peak athletic performance are just not possible!”

Do you know what your daily calorie needs are?  The average is 2000 for women and 2500 for men.  But which one of us is average!?  I can calculate your daily calorie needs and factor in calories used in exercise or sport, therefore giving you the best information to make an informed choice and get the most out of your training

When you have a consultation with me I will carry out a detailed ‘client diet assessment’ to determine any areas for concern or improvement. But I work on the premise that there is no single diet that suits everyone, because we all have different nutritional needs.

From that information I can start to build up your personalised nutritional strategy, which gym and foodcan help support any training programme, whether you are training for fitness or for competition.  It can promote efficient recovery between workouts, reduce the risk of illness or overtraining, or help achieve peak performance.

Your personalised nutritional strategy will include the amount of macronutrients you need to consume (proteins, carbohydrates and fats), micronutrients (vitamins and minerals) and an hydration plan.  All aimed at making you the best you can be

 

These are some of the questions I have been asked by new clients

“ What do I need to eat after exercise?”

“When I go out running is water the best thing to drink?”

“I want to train for a half marathon, where do I start?!”

“I can eat what I like if I exercise regularly, cant I?!”

 

go for itSo if you are new to exercise or taking it to the next level and need support and guidance contact me to set up a free 30 minute consultation.  We can then schedule in an hours paid for consultation and really get you focused and fit

 

Susan Hart
, Nutrition coach


Mobile:  07946 301338

Email: susan@nutrition-coach.co.uk

Web: www.nutrition-coach.co.uk

Twitter: @SH_nutrition

Facebook: https://www.facebook.com/Nutritioncoach1

Fiery quark

Fiery quark on Ryvita (or sour dough) with cucumber and mint – serves 2, 166 calories per portion

If like me you are awash with fresh cucumbers, then try this recipe that I’ve come up with; it is a light, refreshing and summery dish that makes the most of this great ingredient.  The IMG_1508Quark is a great way to add some low fat protein; it is also a great source of calcium.  The horseradish, mustard and chilli adds some nice heat.  Adjust the amounts if you like it more or less fiery.  If you want to be a bit more indulgent then use ricotta (340 calories for 250g) or creme fraiche (650 calories for 250g) instead of Quark (135 calories for 250g)

 

  •  ½ cucumber, peeled, thinly sliced on a spiralizer, mandolin or using a vegetable peeler
  •  salt
  •  2 tbsp horseradish (not creamed horseradish)
  •  250g Quark cheese
  •  1 tsp grainy mustard
  •  few flakes of dried chilli or ½ fresh chilli
  •  salt and freshly ground black pepper
  •  4 Ryvitta (or 2 slices of toasted sour dough)
  •  small handful of fresh mint
  •   ½ small lemon

IMG_1510Place the cucumber ribbons in a colander and sprinkle with plenty of salt. Mix well and leave the contents to drain over the sink for half an hour.

Rinse the salt off the cucumber with cold water, then leave to drain. Gently wring out any excess moisture from the cucumber with your hands then set aside.

IMG_1511In a clean bowl, mix the horseradish, mustard and chilli with the Quark, making sure they are well combined.

To serve, spread the fiery Quark onto the Ryvita’s (or toasted sour dough) top with a small handful of the IMG_1514cucumber and scatter over the chopped fresh mint. Finish with a squeeze of lemon.

Add 70 calories per portion if you substitute a slice of toasted sour dough bread instead of 2 Ryvitas per person

 

One secret to continued weight loss

One secret to continued weight loss

Do you find yourself promising not to cheat on your diet, or starting the diet tomorrow, or imagesthis time it’s going to be different?

Every time you make these promises to yourself and you don’t keep them it can add to your stress and stress is the one thing that will derail all your good intentions.  Being stressed can trigger the release of a stress hormone called cortisol, which can often result in an increased appetite.

 

So my one secret to continued weight loss is to de-stress by deep breathing!

imagesPracticed daily this simple and quick breathing technique can change your life for the better.  It will increase your energy levels and help you to achieve more.  By being in a relaxed state of mind you will be able to focus more easily, free yourself from stress, negative emotion and feelings of anxiousness.

In other words ‘see the wood for the trees’

Lets get started!

  • Make yourself comfortable and close your eyes
  • Place one hand on your upper chest and one on your abdomen just below your navel
  • Slowly breath in through your nose as you count to 5
  • Hold for a count of 2
  • Slowly breathe out through your mouth as you count to 10
  • As you take your first breath in silently say to yourself ‘relax’.
  • As you breath out silently say to yourself ‘calm’
  • Repeat 4 times

Try to make sure the hand on your tummy is the only hand moving

When you are stressed or anxious you take shallow breaths using the top of your chest only.  Learning to breath more slowly and deeply can help keep you calm

 

After 4 deep breaths, shrug your shoulders up to your ears then quickly release them.  Repeat this 4 times.  Again this helps to release tension

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Slowly open your eyes and notice how relaxed you are

Couscous, goat’s cheese and courgette salad

Couscous, goat’s cheese and courgette salad –  210 calories

If like me you always cook to much couscous, well this is a great way to use any left overs.  courgetteAnd a small amount of ingredients go a long way.  By using a vegetable peeler (or spiralizer) you can make a small amount of courgette  and pear look like a mountain.  This helps to fool your brain in to thinking you are eating a lot more.  If you also eat this delicious salad more slowly you will feel fuller for longer whilst still only consuming a waist slimming 210 calories; Perfect for the 5:2ers amongst you or anyone wishing to follow a healthy eating regime

What’s not to love?!

70g cooked couscous, 1 small (130g) courgette, 30g goats cheese, ½ sliced ripe pear (50g), small handful of chopped mint and chives, few chilli flakes, 1 tsp balsamic vinegar, salt & pepper

IMG_1369Warm up 70g of left over couscous in the microwave for 1 minute add all chopped chives and half the chopped mint then season with salt & pepper.  Use a vegetable peeler to produce courgette ribbons.  Place in a bowl and mix with the balsamic vinegar, chilli flakes and the remaining chopped mint

Use the vegetable peeler (or spiralizer) to thinly slice the pear.

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Place the courgette ribbons on top of the couscous, crumble the goats cheese and add the slices of pear.  Season with salt & pepper

 

Non-fast day additions

Large mixed salad – 46 calories

Extra 70g couscous – 80 calories

3 walnut halves – 70 calories

Healthy eating on holiday

Healthy eating on holiday

You’ve worked so hard over the last 3 moths to get that beach ready body; you’ve sacrificed takeaways and sweets, you’ve even been a regular at the gym

bulging suitcaseSo why undo all that good work when you go on your two week summer holiday?!

If you follow these 6 tips, you can enjoy your food and drink and you won’t be charged for excess baggage on the return journey!

 

Tip #1 – Protein for breakfast

If you are on an all-inclusive holiday it can be hard resisting all the free ‘all you can eat’ scrambled_eggs_250food.  But try and have some good quality protein for breakfast like poached or scrambled eggs or a mushroom omelette.  Protein makes you feel full as it takes the body longer to process and is therefore very satisfying.  If you don’t fancy eggs then some fresh fruit and a nice thick Greek yoghurt is another good option

Try and avoid the croissants and pasties, they are high in fat and sugar and therefore high in calories – one croissants could equal 400 calories, but 2 poached eggs on toast is about 230 calories.

 

Tip #2 – Say no to fries!

saladAt lunch time enjoy all the great local salad ingredients like a Greek salad or Salade Niçoise, but don’t ask for a portion of fries on the side, instead if you do need anything else have a slice of local crusty wholemeal bread.  The fries (rather than our fatter chips) can come in at a whopping 800 calories and if you smother them in mayonnaise add a further 200 calories.

 

Tip #3 – Don’t go ‘large’

imagesAdopt a ‘tapas’ approach to your evening meal, so small plates of tasty food.  Instead of eating a whole pizza, which can add up to a waist busting 1000+ calories share it with your family.  A slice is about 250 calories, served with a large salad will leave plenty of room for another sharing dish like pasta with roasted veg and grilled chicken, with some more fresh and interesting salad.  But try and steer clear of the creamy and very caloric carbonara pasta

The same tapas principle also works for dessert so share your calorific double chocolate brownie and have it with a portion of colourful and delicious fresh fruit

 

Tip #4 – fill up on veggies

imagesIf your plate looks a little bit sparse add lots of vitamin packed veggies.  No only will they fill you up with all that fibre but the vitamins and antioxidants will help your skin look firmer and younger. Try for a ‘rainbow’ of colours so lots of peppers, avocados, olives, tomatoes, green beans, beetroot, carrots, red onions, courgettes, artichokes, asparagus, spinach – the list goes on!

 

Tip #5 – stay hydrated

All that lounging around in the heat has a dehydrating effect on the body as does all the salty snacks like crisps, nuts, anchovies and olives.  So remember to drink plenty of water, and at zero calories it will not add any bulk to your bikini; unlike the 5 pm gin and tonic, the 7 pm cocktails, the 10pm wine and the 1 am Jäger Bombs!!  - one of each could equal over 800 calories

imagesA sensible approach is to go alternate alcoholic and non alcoholic drinks.  Not only will you be halving the calories but you will also be keeping hydrated

Dehydration can be a real problem on holiday and can lead to

▪   A lack of concentration

▪   Dizziness

▪   Fatigue and a general weakness of the body

▪   Aching joints

▪   Headaches

▪   Muscle cramps

 

Tip #6 – keep moving

It only takes an extra 3500 calories to produce a 1lb weight gain – so the croissant, the crisps, the fizzy drinks, the ice creams, the alcohol and the desserts could easily take you up to and over that.

activityOne simple way to combat the food intake is be more active; hire a bike and go exploring, snorkel with the kids, dance the night away, spend a day at the water park, find some coastal walks and enjoy the breeze and the views or take a daily early morning dip and burn of the previous nights excesses

 

imagesIf you follow these 6 tips you will come back refreshed and energised without having your healthy eating regime completely sabotaged

 

Do you have your own tips for a healthy holiday? then please let me know