Private cooking lessons

Private cooking lessons

I regularly run vegan group cooking classes for a maximum of four people, in my 5* rated kitchen in West Bridgford, Nottingham.  These are relaxed and informal affairs that occur at fixed times of day and I decide what recipes you will be cooking

 

If you don’t like the idea of a group cooking session, maybe consider my private 121 sessions. They are ideal if you need to build up your cooking confidence, have more guidance and support, want to tailor the session to a specific dish, ingredient or time of day.

private Vegan cooking class

We will spend about 1 hour and 15 minutes creating a dish that can be of your choosing.  We’ll also have plenty of time for questions about vegan cooking, general nutrition or issues that are personal to you

Have a sneak peek and my kitchen

 

Many of my clients are not vegan but want to reduce their meat consumption, increase their vegetable intake, opt for a more plant based diet, try healthier alternatives or have a vegan in the family and are not sure if the meals they are providing are balanced and nutritious

You can come along for just one session at a cost of £45 or have three for £110.  You will receive a free recipe folder, all the ingredients, equipment, take the dish home and of course my cooking and nutritional know how

Here’s what a few of my other private clients have had to say

review

trip review

 

trip2 review

So if I have inspired you to want to make some healthy, tasty and delicious vegan dishes then please contact me and we can arrange a date and time that works for us both

07946 301338

susan@nutrition-coach.co.uk

IMG_5217

Next vegan cooking class – 16th April 2018

Next vegan cooking class – 16th April 2018

10 – 11.15am

In West Bridgford

I have a couple of places left on my next vegan cooking class, which is taking place on Monday 16th April at 10am in West Bridgford.  You’ll have everything you need to make  delicious vegan tacos.

 

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 cooking class
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 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.

Childhood obesity amongst poorer families

Childhood obesity amongst poorer families – should we be concerned?

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

 

As a nutrition coach I have noticed that sugar smart 4more of my clients are concerned about the weight issues affecting their whole family, including the children.  It seems that some parents are really worried and don’t know what to do.

 

Not only are parents worried but Government organisations are too.  Public Health England (PHE) this week said that children from poorer backgrounds are more likely to be obese than their weather classmates. Traditionally, poverty has been associated with malnutrition and thinnness

PHE found that overweight and obese children are eating an extra 500 calories a day, that could lead to a 1lb or ½ a kilo weight gain a week

The issue of obese children has also come to the attention of Notts TV.  They came to interview me a few years ago.  Here’s a short clip of the interview that was later aired on ‘The 6.30 show’

 

So why do we have this potential epidemic? 

I don’t believe there is one simple issue or factor, I think it is a combination of the following (and probably more):

IMG_5653

 

  • Lack of knowledge and education about healthy eating.
  • The availability of food (on the way to school, at school, after school, at the weekend, in the cinema etc),
  • Too much sugary and processed food
  • Lack of exercise and activity
  • Overweight parent(s)

 

 

This week I was also taking to Gem106 radio about why this trend is happening

People’s perception could be that fresh vegetables and fruit are expensive, but that isn’t necessarily the case

If you have concerns about your child’s weight what should you do?

  • First get their BMI etc confirmed by your GP or from the National Childs Measurement Programme data
  • Get support from the GP or a support group
  • Look at portion controlkids portion size
  • Encourage your child, tell them they are great, boost their confidence
  • Don’t make it all about weight loss
  • Find fun family things to do that encourage activity (and burns calories)
  • Get cooking together, include more veggies and fruit
  • Make sure they are well hydrated as thirst is often mistaken for hunger.  Water or milk is the preferred drink
  • Regain your motivation for home cooking- as a trained chef I can help you get back your cooking confidence with my vegan cooking classes, in West Bridgford.  These take place during the day and early evening

vegan cooking classes poster

 

Phone to book your place 07946 301338

  • Exercise can be as important as diet.  To lose weight effectively and to maintain a healthy weight it is always best to both eat sensibly and to exercise regularly.

child activity levels jpeg

  • The Governments recommends  that children and young people aged 5-18 need to do:
    • At least 60 minutes  of physical activity every day, such as cycling and playground activities and fast running and tennis.
    • On three days a week, these activities should involve muscle and bone strengthening activities like push-ups, skipping or running.
  • Get some healthy eating advice; that could be from the school, the GP or a nutrition coach like me. I have recently been talking about this very subject on Notts TV so please Contact me on 07946 301338 for a free consultation.

If you are unsure where to start to make a healthy change for your family, have a look at some of my previous blog posts where you will find guidance, advice and healthy eating recipes, or come and see me for a one to one nutrition session

what i do

 

Black Friday offer

Black Friday offer

Come to my vegan cookery school in West Bridgford and if you book 5 classes you will get a 6th one FREE

You can also pay for classes on an individual basis and they are £25 each.

cookery class offer

I 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.

vegan classes

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.  You will also receive nutritional advice and tips to help keep you fit and healthy.

This is ideal for all you veggie virgins who want to eat less meat but don’t know where to start.  It’s 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

gift-cert-and-env

My gift certificates would be an ideal way for you to give some cookery lessons to family, friends and loved ones.  Or maybe as corporate gifts.

vegan cookery testimonial J Pemberton 2

You may also be interested in my

Vegan Merry Christmas

vegan merry xmas

Vegan Merry Christmas!

Vegan Merry Christmas!

img_4983Have you got a vegan coming for a Christmas lunch, is there only one vegan in your family or are you vegan yourself and want to cook something different?

Bored of the same nutroast or plate of soggy overcooked vegetables?

Tired of having to bring your own dinner when visiting relatives?

Worried that you will inadvertently feed your vegan guest an ingredient they don’t eat?

Then I might have the answer! On Saturday 2nd (and possibly 9th) I will be running a vegan festive cookery class in West Bridgford, Nottingham.

 

Put Saturday 2nd December in your diary! 

Come along to my professional 5* rated kitchen in West Bridgford where you will make a 3 course festive lunch to take home with you.  The class runs from 10 am – 1.30pm.

vegan merry xmas

 

The ingredients, equipment, recipes and refreshments will all be provided, all you need to do is bring containers to take your dishes home. And all that for £75.

SoupPeople are asking what they might be cooking. I’m hoping to make either a celeriac and chestnut soup or a mushroom bruschetta . A leek and chestnut terrine or a mushroom wellington and a chocolate chia pudding and chocolate and date truffles

 

peanut butter truffles

 

The menu may change slightly if guests have any food issues like nuts, gluten or soya

 

 

west bridgford wiremy cookery class has also featured in the wonderful west bridgford wire https://www.facebook.com/WestBridgfordWire/ 

I accept a maximum four guests.
xmas2

 

To book your place on 2nd December (and possibly 9th if its over subscribed), just contact me

Susan Hart on 07946 301338  or email me at susan@nutrition-coach.co.uk

 

 

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

November is world vegan month

November is World vegan month

Does Nottingham cater for vegans?

A number of high profile celebrities like Beyonce, Lewis Hamilton, Ellie Golding and Liam Hemsworth to name but a few have all decided to follow a vegan diet.  And they are not the only ones, it is estimated that over ½ million UK adults are now vegan; that’s a 360% increase over the last decade.

Concern for animals, taking better care of the earth’s resources and the environment or the health advantages of a plant-based diet are just some of the reasons for becoming vegan.

website banner

For some people it’s none of the above but they have allergies to dairy products or are lactose intolerant, hence the increased popularity and availability of non-dairy alternatives

But generally being a vegan is more of a lifestyle choice and a philosophy than a diet.

You can now buy ethical clothing, shoes, toiletries and makeup. But for ‘World vegan month’ I’d like to focus on the food aspect of being vegan.

Baresca

In Nottingham over the last couple of years I have seen more vegan options in shops, supermarkets and eateries, an increase in wheat/gluten/dairy free cakes and goodies and special vegan events to raise awareness.

vegan food Nottingham

Did you know there is a vegan market in Sneinton on the first Saturday of every month?

vegan market

 

I regularly write veggie food reviews for the Nottingham Post and the West Bridgford Wire, sometimes it’s a 100% vegan/vegetarian eatery like cafe Roya in Beeston or the Peacock Pub on Mansfield Road, Nottingham which has a 100% vegan kitchen.

front-menu-peacock

Or a regular restaurant that has a good selection of vegan options like Zizzi, Chocks Away (at Nottingham City Airport),  Baresca, The Angel microbrewery, Annies burger shack, Oscar and Rosies, Suda (Wollaton), Horse and Plough (Bingham), wagamama, Alchelmilla; the list just keeps on growing

fav vegan restaurant?

 

 

courtesy of TeenVGN (Twitter)

courtesy of TeenVGN (Twitter)

Not to be outdone the main supermarkets have also increased their range of vegan options.  You can now buy vegan ready meals, Christmas selection boxes, non-dairy milk, yoghurt, ice-cream and cheese, pesto etc.  And the cheaper supermarkets like Aldi and Lidl also have some great choices too

In Nottingham we are also lucky to have a number of Asian and world food supermarkets and shops that have a plethora of vegan goodies like tofu, spices, noodles, lentils, nuts, Asian greens, sauerkraut, fresh herbs and pulses

 

 

For some the transition to being vegan is a staged process; they cut down on red meat and processed meat, then only eat fish, consider following the ‘Meat Free Monday’ campaign,  progress to becoming vegetarian then decide to take the plunge and go for a 100% plant-based diet.

vegan classes

If you are considering eating a more plant based diet but are concerned about nutrition then why not come to my vegan cookery classes.  More information can be obtained by following this link http://www.nutrition-coach.co.uk/blog/vegan-cookery-class-7nov/

cookery feedbackYou can make sweet potato falafels, tofu rice rolls, beetroot risotto, lasagne, tacos and much much more. Contact me for more details 07946 301338

For more advice about adopting a vegan diet visit the vegan society website

Beetroot risotto

Beetroot risotto with pearl barley and quinoa

Serves 2, 320 calories per serving

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

IMG_4244This risotto has been inspired by Jack Monroe’s risotto recipe in the Royal Marsden cancer cookbook

 

 

vegan cookery poster jpeg

 

And is the perfect recipe for my Vegan cookery class to make this week!

The use of beetroot not only adds colour and a wonderful earthy taste but bags of fibre, antioxidants, potassium and iron. The pearl barley makes a healthy nutritional change to arborio rice: Its high in fibre, calcium and protein, but low in fat and calories. By adding quinoa the protein content really increases, making this a very filling and nutritious vegetarian and vegan dish

 

IMG_4276250g fresh beetroot, peeled and diced (or use the pre-cooked vacuum packs)

500 ml vegetable stock – either leftover stock from cooking some veggies or hot water and 1 teaspoon veg bouillon powder

2 tsp olive or rapeseed oil

1 fat garlic clove – crushed

1 small leek (80g) finely sliced

large pinch dried chilli flakes

IMG_4282

Pearl barley

100g pearl barley or buckwheat (which you need to pre soak overnight) and 25g of quinoa

50ml red or white wine (or water)

100g frozen peas (or broad beans)

2 tbls chopped mint and parsley

salt and ground black pepper

 

IMG_4296flavoured drizzle oil (optional)

zest and juice of half a lemon (equivalent to 2 tsp)

1 tsp olive or rapeseed oil

½ tsp horseradish

If you are not using the oil you can substitute the horseradish for the chilli flakes in the main risotto

 
horseradish

To make the drizzle vegan please use either fresh horseradish or a jar without cream

If you are using fresh beetroot put it in a pan and cover with some of the stock. Bring to the boil then simmer and cook for about 15 minutes until tender.

If you are using the vacuum packed variety, miss out this stage and simply open the packet*

 

IMG_4294

 

*A word of warning! which ever type of beetroot you use, be aware that it stains everything! So your chopping boards, spoons and hands will all be a lovely pink colour by the end of this. You can minimize the pink by wearing rubber gloves to handle the beetroot, cook with a metal spoon (never wooden for beetroot), or use a plastic chopping board

 

Meantime on a medium flame heat the oil in a large IMG_4281shallow pan and add the leeks and garlic. Cook for about 5 minutes until the leeks are soft.   Add the pearl barley and coat with in the oil. Then tip in the wine and allow it to bubble away for a few minutes.

 

Blitz the beetroot in a blender (a nutribullet does a great IMG_4287job), add the stock and chilli (or horseradish) and add a ladleful at a time to the grains. Keep adding a ladleful as soon as it is absorbed. This should take about 30-40 minutes

 

After 15 minutes add the quinoa (this takes less time to cook) and mix in. once the pearl barley and quinoa are soft and fluffy stir in the peas and 1 tablespoon of the chopped herbs. Taste and season with salt and lots of pepper

 

Serve into 2 warmed bowls

 

Lemon horseradish oil

Mix all the ingredients together and drizzle over the risotto

IMG_4308

 

 

 

Finally scatter over the remaining tablespoon of chopped herbs

 

 

 

risotto

 

And here’s how the finish dish looks when its made by my vegan cookery guests

 

 

 

 

 

 

BCAMThis is a great recipe to support breast cancer awareness month.  So why not make a larger amount (its easy to double or triple the ingredients) and invite your friends over.  They can make a donation to your favourite cancer charity like Maggie’s (the cancer support centre inside the grounds of the Nottingham City hospital)

 

#MeatFreeMonday

#MeatFreeMonday

Launched by Paul, Mary and Stella McCartney in 2009, Meat Free Monday is a campaign aimed at raising awareness of the detrimental environmental impact of eating meat, and to encourage people to help slow climate change, preserve precious natural resources, consider animal welfare and improve their own health by having at least one meat free day each week.

imagesI regularly share meat free Monday recipes, in fact if you look to the right you will see a meat free Monday category

But being vegan, every day is meat free for me.

Here are just a few of my recent meals to show you how varied, colourful and easy it is to go meat free

Meat Free Monday

 

Many more restaurants and cafes now have meat free options.  I visited one a few days ago called Chocks Away, at Nottingham City airport in Tollerton.  The owner and chef Alison just happens to be vegan so the meat free options are expanding.

With a bit of imagination and some store cupboard staples it’s relatively easy to rustle up some delicious and quick meals

Quick recipe 

vegan rice salad

This was a very quick veggie rice salad, using a packet of microwaveable rice.  Just open the packet (no need to heat up)  tip into a large bowl, add a tin of drained mixed beans for protein (any tinned beans will do; chickpeas, cannellini, butter beans etc), bulk out with your favourite salad veg, I used cucumber, tomatoes, peppers, olives and celery. But you could add beetroot, avocado, peas and sweetcorn, radishes etc.  I finished with a simple dressing of 1 tablespoon of oil and 1 tablespoon of lemon juice (or apple cider/balsamic vinegar) and a good handful of fresh chopped herbs like mint, parsley or coriander. It will make enough for 4 very hungry people, or 6 as side dish

Some of last weeks meals included

 

 

I hope some of my ideas have inspired you to try being meat free for one day at least

vegan classes septIf you need more convincing then why not come to my vegan cookery classes in West Bridgford

Local vegan producers

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

Local vegan producers

Last week I talked about being vegan and some of the things to look out for like B12, iron etc. I was also asked about veganism by Notts TV interviewer Kate Chaplin

 

 

This week I thought I’d showcase a few local Nottingham vegan producers who are making great vegan food not far from you! I have met them all personally and have eaten their produce on a number of occasions.  Maybe you can add to the list and we can let everyone know what’s out there for existing vegans and perhaps others who want to give it a go

Sweet Vibes Baker: Chamiah Goulbourne

This is her story…….

My journey to veganism began while working and living in Austria. I was working as an English teacher although it was unpaid in return for my teaching qualification. So no income and high living expenses. It made sense economically to cut food costs by cutting down on meat which I didn’t miss at all. Vegans in the family educated me around ethical and health implications of eating animal products.

the baker

On return from Austria I felt I couldn’t settle into the life I’d had before. I knew I wanted to do something more creative and centred around food but couldn’t quite figure out what. It was also around this time I developed severe allergies, face swelling, eczema. Inclined to look for a natural remedy I cut dairy and sugar from my diet, which eventually worked.

I started baking again, which had been a passion since my mid teens and since I could no longer eat commercially available sweet things I began adapting and developing recipes to contain no refined sugars and use foods which had naturally occurring sugars instead. I was amazed and excited with the ways in which I could use these new ingredients. And so Sweet Vibes Baker was born. I got the recipes taste tested by 50+ people at a time; tweaking and adapting from the feedback I received.

Cakes

I created an instagram page and facebook..although I had never used social media before. Designed my own logo and things went from there. I started getting custom orders and was contacted by a local vegetarian cafe, Folks and Fable in Bingham

Many of the products incorporate fruit and veg which I get from local stores, markets, allotments of friends, family and neighbours gardens. Cakes are sweetened further with syrups such as maple and agave.

sweet vibescakes

The idea behind the brand is a stripping and reverting back. Reverting back to nature, to locally home grown produce, to natural ingredients. I didn’t want to go down the cutesy cupcake route which is what I think people generally assume when you tell them you’re a baker. I wanted to stay away from that as I think it can sometimes be a little style over substance which would undermine the whole brand. It was also important the products tasted good, not good considering they were vegan or considering they were sugar free.

You can find me at markets and fairs around Nottingham and the East Midlands. Sneinton Vegan Market, Leicester Market, Sherwood Market, Notts Green Fest.

I also supply Folks and Fables with donuts and the newest vegan/vegetarian cafe in Nottingham: N0.12 Hounds gate. I want to expand so I’m currently in talks with other shops and cafes around Nottingham. As well as supplying cafe’s I take custom orders, birthday cakes and events.

In the future I would like to combine the conscious eating element of the business with conscious living through events, pop ups, workshops, classes, books. Eventually I will have my own space where people can eat, take part in yoga and meditation workshops and receive alternative therapies. So it would be great to work with people who have the same goals or experience in these areas. I’m very interested in working with children, through work I’ve had experience with almost every age range but think to make a real lasting change the key is to get in as early as possible. Plus younger groups are so rewarding to work with, seeing effects and change can be instant.

Overall I’m very excited with the opportunities coming my way and the directions in which the business can expand. Immensely proud of the progress this little business has made in just 13wks from start up and can’t wait to see what will happen next.

Luisa’s guilt free chocolates

This poster tells Luisa’s story

luisa final story

As you know I deliver healthy vegan cookery classes in my West Bridgford cookery school.  It is hoped that both Chamiah and Luisa will appear as guests chefs.  If you’d like to attend please contact me 07946 301338 or email susan@nutrition-coach.co.uk

For balance I’d like to showcase a savoury vegan producer

Vork Pie made by Sophie Neill

Sophie produces handmade vegan pies and snacks, and can be found at vegan fairs and local farmers markets. They regularly attend West Bridgford and Beeston Farmers Markets and the Vegan market in Sneinton. And their gorgeous pies and ‘scotch eggs’ are also sold at a number of local eateries including the Peacock and Johnson Arms Pubs and Debbie Bryan cafe

IMG_2654

But If you want one or several Vork Pies (they freeze very well) get to the venues early as they sell out very quickly!

I absolutely love Sarah’s pies, they make a very quick and tasty meal and have been a part of my diet for the last few years.  It was only a month ago that I tried the smoked hummus and beetroot ‘scotch egg’ It was so full if flavour.

Let’s keep supporting local producers

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

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  • 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