Japanese Style broth with baked tofu

Japanese Style broth with baked tofu and courgette noodles

tofu

This recipe uses one of my favourite gadgets – the spiralizer (you can also buy a smaller hand held version).  It turns fruit and vegetables into great shapes that will hopefully encourage the whole family to eat more veg and eat less pasta, bread, rice and potatoes.

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If you haven’t got one a sharp knife or a vegetable peeler will work just as well.

 

 

 

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 and vegans)

IMG_13831 tsp each of soy sauce, agave 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 or broccoli florets, 2 spring onions – finely sliced

140g courgette turned into ‘noodles’ with a spirialiser

handful of fresh parsley or coriander chopped

tofu

pressed tofu

Baked tofu: ½ block extra-firm tofu (drained and pressed), small drizzle of  olive oil,  3 tsp light soy sauce, 1 – 1½ tsp gochugaru or sriracha sauce

 

 

 

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140g courgette turned into ‘noodles’ with a spirialiser

 

 

 

 

  • Preheat oven to 220C/ gas 7/425F.
  • Cut the tofu into slices. Place it in a mixing bowl and add the olive oil, chilli sauce/paste and soy sauce. You may need to add a splash of water if it’s too thick. Gently mix to combine. Spread evenly on a baking sheet and bake for 10 minutes.  After 10 minutes, remove your baking sheet from the oven and flip each piece of tofu. Drizzle any remaining marinade over the tofu and bake for another 10-12 minutes.
  • IMG_9330In a large pan add ginger, chilli, soy sauce, lemon juice, agave, 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 or broccoli .
broth

prepared by my cooking guest

  • Cook for 3 minutes then add the ‘noodles’ until the vegetables are cooked.
  • Check the seasoning and adjust.

This is now a popular dish for my vegan cooking guests to make

Serve in two large bowls, top with the baked tofu and scatter over the chopped herbs and sliced spring onions

broth

 

Additions

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

1 tbls sesame seeds – 52 calories

 

Is there such a thing as a vegan doner kebab?

Is there such a thing as a vegan doner kebab?

Yes there is!  I recently visited the Horse and Plough pub in Bingham, they are part of the Castle Rock dynasty so I knew I’d be able to have some vegan beer (if I so desired) and a good selection of vegan dishes

horse and plough

horse and plough

And there it was; vegan doner kebab with all the trimmings.  Sold!

My other half had boring old regular fish and chips (no imagination).  The kebab is served in a homemade flatbread smothered in chilli sauce, minted yoghurt and plenty of salad and a basket of thin French fries.  The ‘meat’ itself was, I think, thinly sliced seitan that was heavily seasoned with herbs like rosemary.

vegan

My appetite was certainly whetted and fully sated by the end.

Horse and plough

I’ve never eaten a meat kebab, but this vegan version certainly looked like the real deal and tasted even better.  The flatbread wasn’t overlarge or doughy, all the added extras worked really well together and the texture of the ‘meat’ was nice and chewy and contrasted well with all the other softer textures.

In short it was an absolute triumph.  The vegan reputation of the Horse and Plough is growing and this dish will certainly not disappoint

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Next vegan cooking class – 5th September 2018

Next vegan cooking class – 5th September 2018

5.30 – 6.45

In West Bridgford

I have a one place left on my next vegan cooking class, which is taking place on this evening 5th september at 5.30pm in West Bridgford.  You’ll have everything you need to make a delicious vegan plait with mushroom sauce.

The cost is £25 and includes all the ingredients, equipment and the recipe.  Plus nutritional guidance, advice and tips about the ingredients you will be cooking with.

vegan plait

Contact me if you’d like to book a space, but please be quick as places are limited.

vegan cookery classes

If you can’t make this date I always have classes running on the following days and times Monday, Wednesday or Friday from 11 – 12.15pm, Tuesday from 12.15 – 1.30pm and  Tuesday or Wednesday evening from 5.30 – 6.45pm

 

Its fine if you want to come to just this class or you could attend a series, in which case you can have 6 for the price of 5 i.e. £125, and they can be used within a year.

vegan cookery class

Out of the 6 sessions only one is sweet based, the other 5 are savoury.  Previous guests have made sweet potato falafels, Mexican tacos, cauliflower and chickpea curry, chocolate pots, beetroot pearl barley risotto, tofu rice paper rolls to name but a few delicious vegan dishes.

cookery review

 

Feel free to take a peak around my kitchen!

 

If you’d like to come along please contact me on

07946 301338 to book your place.

Veg out – Pistachio

Veg out – Pistachio

The other day I drove up Carlton Road, near the bottom of the hill close to Sneinton Market and I spotted a new restaurant called Pistachio, serving modern Persian cuisine.  After checking them out on the Internet, my friend and I paid them a visit later that week. We arrived early (5.30) and were seated in an almost empty restaurant; fingers crossed it fills up.

pistachio

As we perused the menu, we noticed a sign saying ‘cash only’.  Oh no, we started counting our money and pooling resources.  Phew we’d have enough to share a starter and a mains each!

My review is also online at Nottinghamshire live https://www.nottinghampost.com/whats-on/food-drink/veggie-review-nottinghams-new-persian-1956310

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Our server, Orash who was also the owner said there was a free cash machine a few hundred metres away.  But be warned, cards (at the moment) are not accepted

menu

On to the food; the menu highlighted vegetarian options, but I didn’t know if they were also vegan.  The owner was able to swiftly set our minds at rest and pointed out the suitable dishes; at least a couple of starters and 3 of the mains courses were either vegan or could be made vegan by taking out yoghurt for instance.  We settled on aubergine and walnut dip to share as a starter, and then tangy & herby vegetarian stew and roasted aubergine and split pea vegetarian stew for mains

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In the meantime we were served tap water.  Our hot starter arrived and it was delicious and so flavoursome, and ample enough for two as it came with warm Persian bread.  It also has some nice textures thanks to the parsnip crisps and the crunchy toasted walnuts.  What a great start.

Our main courses were equally as generous.  The tangy stew was packed with red kidney beans (loads of low fat protein) and lots of herbs and spices that didn’t overpower the dish.  It also held a hidden ingredient: a pickled lemon, which was a tasty surprise. The accompanying rice made it nice and filling, although wholegrain rice would have been a healthier option.

The Aubergine stew had a really comforting texture and again the split peas added a decent amount of low fat protein.  The handful of dry and crispy chips sitting on top was another pleasant surprise. Both dishes were really tasty and packed with flavour they also looked very appetising.  The total bill was just shy of £25, well worth the money

This is a really lovely restaurant, the décor is bright and modern, the open kitchen allows you to see what’s going on and the staff are the right side of attentive.  And on a positive note by the time we left  well over half the tables were full of happy chatting customers

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As we were leaving the owner said they were considering putting on vegan only nights. So they could offer greater choice without the risk of cross contamination on the open grill.  We will definitely look out for that

How to maintain a vegan diet

How to maintain a vegan diet

If you’re new to the plant-based lifestyle or are worried about making the transition from a vegetarian to a vegan diet, Nutritionist Resource, the online resource for all things connected to health and well-being, have got some handy tips about How to maintain a vegan diet

nutritionist resourceThe full article can be viewed here https://www.nutritionist-resource.org.uk/blog/?p=7770

And I have provided the ‘handy tips’, which include how to veganise your favourite meals, planning ahead, don’t be hard on yourself, and how seeking professional support could ensure you maintain a healthy balanced lifestyle

vegan breakfast

vegan cooked breakfast in a cafe

 

If this sound like you and you are moving towards a more plant based diet then I can help with that transition

  • one, because I am a qualified nutrition coach
  • two, I am a vegan myself, and
  • three, I’m a trained chef and deliver vegan cooking classes

what I do 5

 

Energy drinks

Energy drinks

The government is proposing a ban on the sale of energy drinks to under 18 year olds, at the moment there is a voluntary ban for under 16s

What do you think: should children be allowed to buy and drink energy drinks, or do you wonder what all the fuss is about?!

I was asked those and other questions by Gem 106 radio.  Snippets of this full 3 minute interview will be on today’s drive time news slots on the hour

So should we be concerned about the levels of consumption of energy drinks?

The BBC News website says “Energy drinks contain high levels of sugar and caffeine and have been linked to obesity and other health issues. UK youngsters are among the highest consumers of energy drinks in Europe

Excessive consumption has been linked to a range of health issues in children, from obesity, tooth decay, headaches and sleep problems to stomach aches and hyperactivity. They also contribute to poor behaviour in classrooms, although claims they can alter behaviour have been contested.”

The full BBC article can be read at https://www.bbc.co.uk/news/health-45342682

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Image courtesy of the BBC news

 

 

Will this information make you think, do you know if your child consumes energy drinks, will you make any changes to the drinks you offer your child or whats available to them?

 

Tai chi and afternoon tea

T’ai chi and afternoon tea

Our new T’ai chi with afternoon tea event was a winner so we’re putting on another one; Monday 8th October. All the details are on my events page

 

Tai chi

From 12.30 on Monday 8th October Debbie Spencer will take you through a guided, calm and relaxing t’ai chi session focusing on the breath and mindfulness. The moves you will practice are carried out very slowly, as this improves balance, fitness, flexibility and strength
If the weather is good (let’s be optimistic!) it will be outside in the garden under the shade of the weeping willow tree, so please bring appropriate clothing and footwear.

tai chi

Followed by a guided mediatation


Whilst you are concentrating I will be in the kitchen preparing your vegan afternoon tea, which with feature something savoury, scones with jam and vegan cream and another sweet treat. All served with lashings of tea/coffee/water/juice

vegan salad

 

tai chi

 

 

 

 

IMG_1036scones
we will then spend time around the table talking about healthy eating, neutron etc whilst you enjoy the nutritious and tasty vegan fayre
The event will finish at 2.45

tai chi


It all takes place in West Bridgford and costs £30 inclusive
We are limited to 8 people so please book early to avoid disappointment
Susan@nutrition-coach.co.uk or 07946 301338

 

Tex Mex vegan salad

Sweet potato Tex-Mex salad – serves 2

This is a really great tasting and colourful salad.  You can make various substitutions for instance use butternut squash instead of sweet potato,  any tinned beans like butterbean or cannellini. Use fresh chills instead of dried, add some sun dried tomatoes, pomegranate seeds, chopped red or yellow peppers or some toasted pine nuts.

vegan salad

Tex Mex vegan salad

200g sweet potato washed and cut in to chunks,

2 tsp olive oil,

large pinch of chilli flakes, salt & pepper,

½ can black beans,  drained,

½ tin red kidney beans, drained

½ can (or 100g frozen) sweetcorn, drained,

1 avocado, chopped,

120g fresh tomatoes and ¼ cucumber chopped into chunks,

1 small red onion or 2 spring onions, thinly sliced,

large handful of fresh coriander and mint leaves and stalks, chopped,

juice of ½ (1 tbls) lime

Heat oven 200C/180C fan/gas 6.

sweet potato

On a baking tray mix the oil, chilli flakes, salt & pepper and sweet potatoes.  Bake for 30 minutes until tender, and the edges are crispy. sweet potato

Combine all the remaining ingredients in a large bowl. Taste and season.

Add the cooked sweet potato and serve

vegan salad

It’s that simple, but oh so tasty

 

Yin yoga and chocolate

Yin yoga and chocolate

Tuesday 2nd October , 6pm – 8.15pm

choc yoga
We will kick start this gentle yin yoga and chocolate making workshop with some mood enhancing chocolate making.  Using three simple ingredients (Raw cacao, cacao butter and agave) you will help create some deliciously flavoured handmade chocolates using a choice of dried raspberries, nuts or essential oils like lavender, peppermint and geranium.
Your chocolates, like you will be unique especially when you gift wrap and finish them with ribbons etc
chocolate
Here are some previous guests enjoying their chocolate making experience
chocolate

After you’ve made and tasted your chocolaty delights and have a surge of healthy feel good hormones, join Karen in a gentle yin yoga practise concentrating on the heart energy and meridians. When the heart energy is balanced we feel balanced, alive, vital, warm, nourished, inner peace and harmonious.

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A good self care regime ensures that we have enough energy to give out to others, if we always give out and never receive we become out of balance. Come and practice with her to top up your cup.

Be nourished, joyful, have fun, make and eat chocolate, laugh and indulge in you.

All this for only £30

We can accommodate up to 8 people, so If you’d like to join us on Tuesday 2nd October please contact either Susan Hart on 07946 301338 or Karen Jackson on 07412 503599 or book via Karens website at   Bamboo Yoga Online
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Chocolate making workshop

Chocolate making workshop

Learn how to create your own bespoke raw vegan chocolates from 3 simple ingredients and a bit of nutritional knowhow.  The chocolate making workshop takes place at my West Bridgford cooking school

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Previous guests getting stuck in.

 

The event will take place on two dates

Tuesday 21st Aug, 12.30 – 1.45pm and

Wednesday 29th Aug, 5.30 – 6.45pm

chocolate workshop

What’s included

  • How to create your own raw chocolate from scratch with minimal equipment and experience
  • All ingredients are included and you’ll receive a recipe card
  • The differences and benefits of raw chocolate over commercial chocolate
  • Customise your chocolates with a variety of freeze dried fruits, nuts and flavours
  • Take home your chocolates in your own customised packaging

All this and lots of tasting too for £25 per person: maximum 4 people

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Photo courtesy of Wilow and Dove

 

Take a virtual peak around my kitchen where you will be making your own chocolates

My WORKSHOPS ARE FREE FROM GLUTEN, DAIRY AND EGG

If you’d like to come to either workshop please contact me

susan@nutrition-coach.co.uk  07946 301338