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.

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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

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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.

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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

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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

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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.

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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/

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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.

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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.

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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.

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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.

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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

The Parlour

Step in to the Parlour for breakfast

 

14344975_1246108248742642_812204112531224888_nA number of months ago the Parlour, on Bridgford Road, changed hands and has undergone a mini transformation. Thankfully it still retains its quirky mis-matched furniture, happy hour cocktails and hopefully its pleasing food menu

 

As a vegetarian I was really excited when the Parlour (under its previous ownership) dedicated more of its menu to vegan and vegetarian options, but sadly the choice has been slowly eroded. So it was with some trepidation that I arrived one weekday morning. Happily the menu was littered with veggie options, but only a few vegan ones, which was disappointing. The veggie choice ranged from the full works veggie breakfast (with all the usual suspects), granola, an egg banjo pretzel (no I don’t know either!), scrambled egg on toast, eggs Florentine and Colombian eggs. All egg heavy and nothing specifically vegan. Maybe they could serve the granola with soya milk and without the honey, or toast and jam. Not thrilling is it?!

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Well I had a long day ahead of me so I went for the full veggie breakfast and a soya cappuccino. Both arrived at the same time (which I like) and both were piping hot. Two ticks so far! The toast was a multigrain and nice and thick; another tick. The tomato was well cooked and nice and soft; tick. Anyone who knows me knows I hate undercooked grilled tomatoes! The veggie sausage (homemade possibly) was slightly burnt and quite bland; no tick! That was a really shame because the Parlour was on course for quite a high breakfast score. But the soya cappuccino was as ever a winner, tick.

parlour

My companion who’s a meat eater ordered the ‘Hangover hash’, Chorizo, pepperonata, hash browns, fried egg and spicy sauce; all served in a piping hot skillet. Although he said it was very tasty he would have either preferred a larger portion or some of my lovely chunky toast.

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I asked the team about their changes to the menu and the reduction of vegan dishes in particular. Apparently they couldn’t perfect the vegan sausage so some options were dropped off the menu. Linda McCartney do a great range of vegan sausages and the Co-op is only next door; just saying!parlour 18449927_10154617819456903_938501313_n

On the whole we enjoyed our breakfast (although £7 for the veggie option is at the top end) and I will probably return to the Parlour to try the egg banjo pretzel.

Homemade bourbon biscuits

Homemade bourbon biscuits

Makes 8 generous biscuits

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125g plain flour

15g cocoa or cacao powder

½ tsp bicarbonate soda

62g of non dairy marg or butter (I used Pure soya spread)

62g golden caster sugar

1 tbs golden syrup

2 tbs non dairy/dairy milk (I used soya milk)

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For the filling

37g non dairy marg or butter

62g sieved icing sugar

7.5g cocoa or cacao powder

Optional – 15g toasted chopped nuts or biscoff paste

 

  • Preheat the oven 180C/160 Fan/350F/Gas 4
  • Put the flour cocoa, bicarb, marg, and sugar in a blender/food processor and mix until to make fine bread crumbs. Or place in a bowl and rub between your finger

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  • Add the golden syrup and milk and blend in the blender or in the bowl with a spoon. Chill the dough for 30 minutes
  • Roll out the chocolate dough between two layers of clingfilm. Remove the top sheet and cut in to two long lengths. Then cut across each length into 8 wide biscuits (about 2.5 cm wide) – 16 in total. Option: Make holes along the edges with a tooth pick or fork to look like the real thing

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  • Spread the biscuits out on a grease proofed lined baking sheet and bake for 30 minutes. Cool on a wire rack

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  • Make the filling by placing all the ingredients (except the nuts) in a blender/processor until a thick buttercream is achieved. Or put the marg in a bowl and gradually add the icing sugar and cocoa. Add the nuts and mix well

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  • Spoon the mixture right up to the edges of 8 of the cold biscuits. Sandwich with the remaining 8. Store in an airtight container for up to 2 weeks

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