#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

Meat Free Monday

Meat Free Monday

In some circles Monday has been deemed ‘Meat Free'; with bloggers and recipe writers like myself posting meat free or vegan dishes, and promoting the idea to be meat free at least one day a week (and hopefully more!).

Meat Free Monday

If you are looking for inspiration then check out my recipes on the right of this post

Or maybe you need more confidence to try Meat free; if that’s the case then why not come to my vegan cookery classes in West Bridgford, Nottingham?

They are for a maximum of four people and occur on a 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

It costs £25 a session (includes ingredients, equipment and recipes), or if you block book all six you only pay for five i.e. £125

If you are thinking about going meat free you may feel you need some nutritional support to make sure your meals contain all the elements for a healthy balanced diet.  I offer one to one tailored nutritional sessions that will help you to achieve that balance.  A 50 minute session costs £40 or 3 sessions for £100

testimonial anna

Contact me for more details or to book your place on my cookery classes 07946 301338

 

 

Teen Healthy Cooking Workshop – Cake-tastic!

Teen Healthy Cooking Workshop – Cake-tastic!
by Nutrition coach Susan Hart and Rebecca from Willow and Dove
Wednesday, August 23, 2017 2.30 – 3.45pm West Bridgford Nottingham

Cost, £17

willow and dove

 

Have you ever come home from school or college starving hungry and in need of a healthy cake?
Join us for a fun, small group (max 6), hands-on workshop for 13-16-year-olds and learn to make your own raw cakes to wow your friends and family!
Our cakes are all free from gluten, dairy, egg and soya.
Learn how to make:
*A yummy raw millionnaire slices with a super simple caramel
*How to make your own chocolate from 3 simple ingredients to top your millionaire slice
* A rich, chocolatey raw brownie with a decadent, easy icing

Take home all your creations from the afternoon plus recipes cards to recreate your cakes at home!

https://www.eventbrite.com/e/teen-healthy-cooking-workshop-cake-tastic-tickets-35873249856

And if that weren’t enough.……Join us on Wednesday 16th August 2.30pm – 3.45pm for our first workshop on healthy snacks!

willow and dove

Click here for all the details  http://www.nutrition-coach.co.uk/blog/snack-attack/

willow and Dove Aug

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.

dementia

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.

puzzles

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

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.

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/