Should you go Vegan?

Should you go Vegan?

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

The subject of veganism is appearing more regularly in the media; Lewis Hamilton is the latest big name to follow in the footsteps of Serena and Venus Williams and adopt a vegan lifestyle.  Vegetarian and vegan inspired cafes, pubs, restaurants are springing up all around the country – we have a plethora of them here in Nottingham – number 12 hounds gateRobe roomPeacockhorse and plough, binghamOscar and Rosiesangel microbrewery,cafe royaCrocus cafe to name but a few.  And of course I offer vegan cookery lessons in West Bridgford for those who wish to dip their toe in to vegan waters or for anyone that wants to incorporate more veggies in to their diet

vegan cookery class

Being vegan means not consuming any animal products or by-products.  Obviously that means no meat, fish, dairy and eggs.  For some it also means no honey.  They will also not wear leather or fur.  For many it is also more than just food, it’s a lifestyle choice centred around animal welfare, ethical treatment of animals and people and the conservation of the planet

Screen Shot 2017-10-01 at 19.34.32

 

This article has also appeared in the local online resource West Bridgford Wire

http://westbridgfordwire.com/susan-hart-asks-go-vegan-2/

 

 

 

Here’s just some of the vegan food on offer in our Nottingham eateries

 

5 reason why veganism is worth considering

1. Vegans and vegetarians generally have a lower BMI (Body Mass Index),  which can lead to a reduced risk of obesity, type 2 diabetes, heart disease and some cancers.

IMG_66442. Eating a more plant based diet means more antioxidants and phytochemicals which help fight free radicals and reduce inflammation; high levels of both could lead to an increase in chronic diseases like arthritis, heart disease and some cancers

3. Getting your 5-a-day.  Nearly two thirds of adults don’t manage to eat their recommended 5 fruits and/or vegetables a day.  These multicoloured powerhouses give us fibre, vitamins and minerals and help to stabilise our blood sugar levels

 

4. Reduced food costs?  A tin of beans costing beans50p has up to 10g of protein.  Buying fruits and veg when in season makes them more affordable they also contain optimum nutrition.  Dried beans and lentils can be bought in bulk.  Frozen fruits and vegetables are nutritionally equal to fresh and are often more convenient. Many fruits and veg can be obtained free of charge from local allotments, friends and family or by growing your own.

5. And we can’t get away from animal welfare, global warming and sustaining the planet.

If you want to take the plunge but don’t know where to start then consider attending my vegan and vegetarian cookery classes that run weekly on most days (except Thursdays) and Tuesday evening

veg cookery poster jpeg

NP media cookery courseThe Nottingham Post online also covered the opening of my cookery school Nottingham Post article

So come along and make something new and nutritious

Contact me on 07946 301338 or susan@nutrition-coach.co.uk

 

 

A vegan diet can be naturally lower in calcium, vitamin D, iron, vitamin B12, zinc and omega-3 fatty acids.  But with some careful meal planning vegans can incorporate these micronutrients into their diet.

Marmite and soya (B12), Mushrooms and sunshine (Vitamin D), Flaxseeds (Omega 3), Green leafy Veg and pulses (Iron), citrus/dried fruits and sesame seeds (calcium) and Tofu, nuts and seeds (*zinc)

vegan cookery testimonial J Pemberton 2

Vitamin D was in the media this week; with Public Health England suggesting that everyone should take a supplement in the winter months due to the reduced sunlight.   One of the best ways to obtain this crucial vitamin is to be in the sun for about 10-15 minutes a day without sunscreen. so take a break at lunchtime and go for a quick walk, spend some time in the garden, walk the dog or take the children to the park.  All those activities done without sunscreen for 10 minutes should help your body to make Vitamin D.  After all it’s called the sunshine vitamin! 

* Unrefined grains such as wholemeal bread, pasta and rice, are high in phytates, which can block zinc absorption

 

Stuffed aubergine

Stuffed aubergine 

Serves 2

1 medium aubergine

1 tbsp olive oil

100g puy or green lentils

½ tin of chopped tomatoes

1 medium onion finely chopped

1 clove of garlic crushed or 1 tsp garlic paste/puree

1 tbsp toasted pine nuts*

1 pinch each of ground cinnamon, coriander and Chinese 5 spice (or clove)

handful mint or parsley leaves – chopped

Topping – 50g oats, 1 tbsp oil, 1 garlic clove minced, ¼ of the mint/parsley leaves chopped

21767797_10154983938501903_1106835579_n

  • pre-heat the oven 200C/180 fan/gas 6
  • cut the aubergine in half lengthways and make diagonal cuts in to the flesh, making sure you don’t cut through the skin. Brush the surface with ½ tbsp of oil, place on a baking tray and bake for 30 minutes until soft.

aubergine

  • Meanwhile, cook the lentils in a large pan with 500ml of water. Bring to the boil and boil for 10 minutes. Reduce the heat to a simmer and cook for a further 15 minutes until softened but still slightly firm. Drain and leave to cool

lentils

  • Heat ½ tbsp oil in a pan and slowly cook the onion until soft but not brown. Add the garlic and cook for a further 5 minutes. Tip in the ½ tin of tomatoes, drained lentils, toasted pine nuts and spices and cook for 3-5 more minutes
  • Make the oaty topping – In a bowl mix oats, oil, garlic and ¼ of the chopped mint/parsley leaves

  • Take the aubergine out of the oven and scoop out the flesh leaving the shell intact. Put the flesh into the pan with the other ingredients and stir in the remaining chopped mint/parsley

cooked lentils

  • Fill the shells with the mixture. And cover with the oaty topping. Bake in the oven for 15 minutes. Check to make sure the oats are not browning too quickly. Cover with foil if that is the case

 

 

  • Remove the cooked aubergine from the oven. Serve on two plates with a large mixed salad
  • The photo below is for 4 people

stuffed aubergine

My cookery guests have made this recipe, and absolutely loved it

 

Screen Shot 2017-09-24 at 17.06.46 (1)

* to toast the pine nuts – heat up a try frying pan (no oil) add in the nuts and keep moving the contents so they gently toast and colour. Remove from the pan after 5 minutes and leave to cool

Alchemilla, Derby Road

Alchemilla, Derby Road

A veggie paradise!

You may not have heard of this new fine dining restaurant, or if you have you may not know where it is. Well let me enlighten you; according to its website Alchemilla delivers ‘contemporary British cuisine’, using plenty of plant-based ingredients. All cooked by Alex Bond and his team. Alex has worked in some illustrious kitchens including our very own Michelin stared Sat Bains

outside

Booking a table is quite tricky as the restaurant is already a big hit with Nottingham diners. But I managed to get a table for two one Friday lunchtime. Now all I had to do was find it!

It’s located on Derby Road not far from the entrance in to the Park. It has a very subtle door that has a ‘living wall’ next to it, we descended in to the subterranean restaurant, where we were taken to our table via a view of the kitchen; which looked very calm, orderly and clean. No Gordon Ramsey rants here!

Screen Shot 2017-09-22 at 07.17.47

My review has also appeared in the West Bridgford Wire – a great local online resource

 

 

 

As usual I’d phoned ahead to say I was vegan and happily informed that it wouldn’t be a problem. We were each given a menu and the server said the chef would make the vegan adjustments I just had to choose the menu I wanted. So on offer was a 5, 7 or 10 course tasting menu with or without a drinks pairing menu. We opted for the 5 course with drinks (£35 and £25 respectively).

21935530_10154993141441903_2036759510_n

Very quickly we were presented with homemade sourdough bread with butter and fermented olive ‘butter’ for me, along with tap water. The bread and olive spread was amazing and we were very tempted to ask for more.

 

After a suitable pause to take in our surroundings and check out the other diners our first course was served, heritage tomato with lovage puree for me. Not only was it beautiful to look at but the taste was so fresh and light, a very light wine was also served.

alchemilla tomato

Tomato dish

 

On to the next delicacy, cauliflower, roast yeast and almonds. And now this is my favourite! It was very comforting, soft and unctuous with a real ‘meaty’ favour, courtesy of the roasted yeast I think, all washed down with a rather lovely wine or was it a beer? More bread was brought to us and our water glasses were regularly refilled.

cauliflower

roasted cauliflower

 

Course three was BBQ Hispy, hazelnut milk and toasted hazelnuts. Now for those that don’t know (and I was one of them!) hispy is a type of cabbage. It was as far removed from school dinners as you could get and served another chilled wine.

Hispy cabbage

Hispy cabbage

At this point on a Friday afternoon I’m very grateful that the portions are delicate and the drinks are not full measures because out came number four of five and it was the first of the desserts; raspberry, coffee and black garlic – an unlikely combination but boy was it tasty! And it looked as pretty as a picture and again accompanied by a dessert wine.

raspberry dessert

raspberry dessert

And last but not least chocolate, miso, banana and lime; I have it all the time, don’t you! It was just delicious. The ice-cream mousse was so tasty without being sweet, that came from the caramelised banana. And the whole thing was as a delight.

 

chocolate and banana

chocolate and banana

If you’re not vegan you might be interested to know what my other half had:

Squid bolognaise; cauliflower, roast yeast with almonds and Parmesan; beef short rib, apple pie and finally strawberry, fennel and tarragon. He thoroughly enjoyed all his dishes but the squid bolognaise was the highlight

wine

Now you may have to forgive me If I got slightly muddled about the whys and wherefores of the wines and beer, but it was 2pm in the afternoon and I’m not a big drinker!

21905392_10154993141501903_1383891489_n

The whole experience was fantastic. The staff were knowledgeable, attentive and courteous without being a nuisance. The restaurant itself is very open, architecturally stunning and not contrived or overly formal. And the pace of the meal was just right, it allowed us time to savour each course and gently sip the drinks. We finished with some very strong coffee and a promise to ourselves to return again.

wall

Top vegan restaurants in Notts

Top vegan restaurants in Notts

I know its only been three months since I last did a top 5 vegan restaurants list, but In Nottingham (and I’m sure it’s the same further afield) there’s been an explosion in vegetarian and vegan eateries as well as regular places providing vegan only menus

Here are 6 more places I have recently visited that have really proved themselves to be truly catering for vegans.  But if your favourite isn’t on the list then please let me know and I may pay them a visit

In no particularly order

Horse and Plough, Bingham

This rural pub is part of the ever expanding Castle Rock Brewery chain and they are all, to varying degrees vegan friendly.  However, the Horse and Plough is leading the way.  It has a dedicated vegan menu that is mouth wateringly tempting. But don’t just take my word for it take a trip out to Bingham and try their Starburger followed by the delicious chocolate brownie, all washed down with some very quaffable vegan beer

Alchemilla, Nottingham

Recently opened by Alex Bond, this unassuming restaurant serves contemporary British cuisine. There is no hiding from the fact that this is the most expensive restaurant on my list but boy does it deliver!  They serve 5,7 and 10 course tasting menus ranging from £35  to £60.  You can also have a wine pairing menu and they start from £25.  The vegan options, as with the other meat/fish dishes deliver a unique eating experience.  I bet you’ve never had cauliflower, roasted yeast and almonds, or a heritage tomato with lovage puree that looks as pretty as a picture and tastes even better.  As for puddings (yes you get two!); the raspberry, coffee and black garlic dessert will amaze you

Crocus cafe, Lenton

Situated in the heart of Lenton is the Crocus Cafe, a dedicated vegan and vegetarian restaurant with a social conscience.  It is Nottingham’s longest-running community café that is volunteer-led and  not-for-profit. And on top of that it serves food that people love.  The atmosphere is relaxed and inclusive and if you have enjoyed your meal you can enable someone less fortunate to experience it too as the cafe has a ‘suspended’ meal programme meaning you can pay in advance for someone’s else to eat for free

 

Baresca, Nottingham

You’ll find this vibrant restaurant tucked away on Byard Lane.  It is a modern Spanish tapas eatery and part of the Perkins family group.  I was really pleased to see it had a separate vegan menu that offered a full range of animal free delights.  I felt just like every other diner as I couldn’t make my mind up so I over ordered!! Don’t be surprised if like mine your eyes are bigger than your belly!!

Marigold restaurant, West Bridgford

Generally indian restaurants have always catered well for vegans, but the Marigold is exceptional.  For a start the price of the vegetable curries are much less than the meat or fish versions (often a personal bugbear of mine). The portions are generous without making you feel stuffed and the dishes themselves are not oily but more flavoursome relying on delicate spicing (although if you ask for they can also be deliciously hot).  And as if that wasn’t enough they offer a discounted loyalty card making your visit even better value

Angel Microbrewery, Stoney Street

The pub has been around for years and has undergone a recent transformation into a microbrewery.  So not only can you get a decent vegan pint (or half in my case) but it can be accompanied by a rather tasty pulled jackfruit burger.  Or you may be tempted by the pie, ‘fish’ and chips or ‘steak’.  Whichever one you choose save room for pudding!

Vegan cookery classes

Vegan cookery classes – Simply veg!

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

My next set of vegan cookery classes are starting this week!

 

vegan classes sept

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 dairy 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 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.

 

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 J Pemberton

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, recent convert to veganism and trained 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

 

Holiday stress

Holiday stress

Are you planning a late summer getaway?

 

Obviously there are things you must do like book the flights, car hire etc, pack (and re-pack), if it’s a ‘hand luggage’ only trip then baggage allowance is a primary concern!

So instead of the holiday distressing you it’s stressing you before you even get on the plane

To help you get the most out of your holiday Hayes & Jarvis, the holiday destination specialist have put together a really useful guide called ‘the four pillars’

Screen Shot 2017-09-08 at 13.12.58

http://www.hayesandjarvis.co.uk/four-pillars-of-holiday-relaxation/

  • Physical
  • Mental
  • Communication
  • Nutritional

They asked me to collaborate with them to produce the nutritional element. In there you will find information about hydration, alcohol and some simple meal planning ideas.

Screen Shot 2017-09-08 at 13.11.27

http://www.hayesandjarvis.co.uk/four-pillars-of-holiday-relaxation/four-pillars.html#three

holiday

 

I hope you have an enjoyable, relaxing and healthy getaway