Cauliflower wings

Cauliflower wings

This  recipe is a slight variation on the Bosh recipe.  I’ve used gram flour instead of plain flour as I prefer the taste.  And if you use gluten free breadcrumbs as well it makes this recipe suitable for a gluten free diet

cauliflower wings

I’ve had a few people ask why a ‘meat’ associated word like ‘wings’ is used for a non meat recipe.  I think it gives people an idea about the texture, taste etc of a dish i.e. small pieces of spicy morsels.  Familiar words help those who are not fully vegan or are new to it understand what the dish might be like. Words like sausages, steaks etc will also encourage children to eat it. They may not if we said ‘cauliflower bites’ I’m sure new words will start to appear.

cauliflower wings

So maybe this recipe should be called ‘cauliflower crispy bites’, not so catchy though.  What do you think?

cauliflower wings

Serves 2 

Preparation: 20 minutes

Cooking: 40 minutes

Cauliflower wings

  • 1 small head cauliflower
  • 65g or ½ cup Gram/chickpea flour
  • 150ml or ½ cup unsweetened plant milk
  • ¼ tsp salt , ¼ tsp ground black pepper, ½ tsp garlic powder and smoked paprika
  • 100-150g or 1 cup bread crumbs – toast slightly before using or panic breadcrumbs (no toasting required)

Hot sauce

  • 80g or 1/2 cup hot sauce (such as Dunn’s river hot sauce, Franks buffalo sauce or sriracha and Gochujang )
  • 40g vegan butter,
  • 1 teaspoon garlic powder/paste

Dipping sauce

  • 100g vegan plain yoghurt,
  • 1 tsp lemon juice,
  • Handful chopped chives, parsley, coriander or mint

Preheat oven to 180C, lightly oil a baking sheet

Using a knife, remove florets from the stalk.  Chop the florets and stalks into smaller bite sized pieces.

cauliflower wings

In a separate bowl, whisk the flour, plant milk, salt, ground black pepper, paprika and garlic powder/paste in a bowl to make a thick batter.

 

Pour the breadcrumbs in to a separate bowl and place it next to the batter bowl. Dip the cauliflower one at a time into the batter, shake off excess, then dip in to the breadcrumbs to coat completely and place onto the oiled baking sheet. Repeat until all of the wings are coated.

cauliflower wings

Bake for 20 minutes.

In the meantime, make the hot sauce: In a small pan over high heat, mix the vegan speed, garlic and hot sauce. Bring to a boil and boil for 2 to 3 minutes. Remove from heat. It should thicken slightly

cauliflower wings

Remove the wings from oven. Dip the wings in the spicy sauce . Return to the tray and bake for another 10-15 minutes for the sauce to soak into the wings.

cauliflower wings

 

Remove from oven and serve with the cool yoghurt sauce if desired.

I love serving this with a large mixed salad.  Alternatively serve on top of a spicy bean stew, or with some spicy Mexican rice (A packet of microwaveable Mexican rice is ideal), or as part of a vegan tapas meal

Soon my vegan cooking guests will be making their own cauliflower bites.  Let me know how you got on and if you made any changes

 

Next vegan cooking class

Next vegan cooking class – Monday 11th February 2019 

I have a couple of places left on my next vegan cooking class, which is taking place on Monday 11th February between 11 am and 12.15 in West Bridgford.  You’ll have everything you need to make a delicious and nutritious vegan chilli 

 

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 chilli

 

The chilli is packed with goodness like red kidney beans, antioxidant rich tomatoes, loads of fibre rich veggies (as you would expect) and protein packed lentils.

veg chilli

Contact me if you’d like to book a space on either classes, 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 or susan@nutrition-coach.co.uk to book your place.

Make your own Christmas Chocolates

Make your own Christmas Chocolates

Fancy making your own vegan Christmas chocolates? I have classes in West Bridgford on Tuesday 11th and 18th or Thursday 13th and 20th December at 12.30 and 5.30pm. The cost is £25 per person. If you’d like to come along please contact me 07946 301338

vegan chocolate

Photo courtesy of Rebecca

Create your own bespoke vegan chocolates, perfect for sharing this Christmas.
My previous guests had a blast

Raw chocolate is the process of making chocolate from raw, unroasted cacao powder, which maintains nutrients lost in the roasting process; making it high in antioxidants, which help keep the body healthy and reduce cell damage.

christmas chocolate
I will teach you a simple technique to create raw chocolate using natural sweeteners to give a deep, rich and satisfying flavour.
christmas chocolate
You can then customise your chocolate using freeze dried fruits, nuts and natural flavourings, and gift wrap them for friends and family (or for yourself!)

 

I will also share my healthy eating tips and nutritional know how.
review
Join me at my vegan cookery school in West Bridgford, for the very reasonable price of £25 – all ingredients, recipes, equipment and gift bags to take your chocolates home are provided.
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 christmas chocolate
contact me to book your date and time
Tuesday 11th and 18th or Thursday 13th and 20th December at 12.30 and 5.30pm.

Check out my video of a previous chocolate cooking class

The rise of veganism

The rise of veganism

Recently two journalist students came to interview me about veganism and why its on the rise. I was asked for my views because I am a nutrition coach who advises clients about healthy eating and I am also a vegan.  The journalists were keen to understand about the potential nutritional issues affecting a vegan and If I persuade all my clients to adopt a vegan lifestyle  #SpoilerAlert: I don’t

Here’s a few video clips of how it went

The first is about my role as a nutrition coach and why veganism is now a popular lifestyle choice.  I mention my cooking classes, that vegans and non vegans attend so they can make delicious tasty vegan meals that are nutritionally balanced and easy to make

 

And a short video montage of my cooking lessons

 

How I promote a healthy balanced diet.  I talk about a ‘rainbow of colour, variety, unprocessed foods and moderation

 

And finally,  the foods that should form part of everyones diet but especially if you’re  vegan or moving towards a more plant based diet

If you would like some nutritional advice, regardless of your lifestyle choices then why not come and talk to me.  I could get you back on track

Do you want to lose weight

If you are not local or you time is too precious then maybe a phone or Skype consultation could be for you

skype

 

A few weeks ago I appeared on Gem 106 radio to talk about veganism and why its gained so much in popularity, feel free to listen to the interview below

And I was asked to sit on the red sofa of East Midlands today to discuss the increase in the number of fast food outlets and an increase in obesity levels.

east midlands today

on the big red sofa with Maurice Flynn and Sarah Teale

 

Vegan cooking classes

Vegan cooking classes – Simply veg!

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

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Is your diet in a mess, do you want to eat less meat but don’t know where to start, are you confused about what to eat and not eat to have a healthy balanced diet?

Then maybe my vegan cooking classes are just what you need

 

 

The benefits of a plant based diet for humans, animals and the planet are regularly reported in the media.

plant based diet

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 cooking 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.

vegan cookery 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

Cooking class review DS3

 

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, nutritious and above all tasty.

5 star

Each class will have a maximum of 4 guests, and rest assured my kitchen is up to scratch having recently been award another 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

So what are you waiting for?

 

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Contact details

07946 301338

susan@nutrition-coach.co.uk

Vegan lasagne

Vegan lasagne (no oil) – Serves 2

This recipe came about because one of my regular vegan cooking clients needs to be virtually fat free because of a health condition.  So making a tasty and nutritious lasagne  was a bit of a challenge, especially as the usual white sauce uses vegan marg/oil with flour and vegan cheese. Hmmmm!

But fear not I think I’ve cracked it!

vegan lasagne

How good does that look

 

And my cooking guest loved it

vegan lasagne

 

It makes the ideal meat free Monday recipe and the quantities can easily be doubled.

The tomato sauce

One small onion (75g), finely chopped

1 garlic glove or 1 teaspoon garlic puree

splash of water

1 medium sized carrot (75g) finely chopped

approx 75g of red lentils, thoroughly rinsed under cold water and checked for grit etc or 75g quorn or 37g of each

½ tsp vegetable Marigold vegetable bouillon powder or I stock cube or 1 tsp Marmite

¼ tsp of chilli flakes (more if you like heat) or 1 tsp smoked paprika

1 tsp dried mixed herbs

½ tin of chopped tomatoes , a big squirt of tomato puree – about 1 tsp

The ‘cheese’ sauce

1 medium (200g) sweet potato, ½ onion, ½ clove garlic, 1 tbsp/15g plain flour and ½ tsp vegetable powder,  ½ tsp mustard

up to 200ml unsweetened non dairy milk, 2 tbls of nutritional yeast (or 40g grated non dairy cheese if you don’t need to be virtually fat free)

Pasta – 3 sheets of dried wholemeal egg free lasagne

A foil takeaway container

vegan lasagne

before my vegan cheese version goes in the oven

before my vegan cheese version goes in the oven

To make the tomato sauce

Fry the chopped onion in water (or olive oil).  When softened, add the garlic. Fry a little, then add all the remaining ingredients and stir well.

  • carrot
  • red lentils
  • bouillon powder or marmite
  • chilli flakes or paprika
  • dried herbs
  • chopped tomatoes.
  • Plus ½ tin of water.

The mixture will be thin and wet, but it will thicken as the lentils cook. Bring to the boil, then leave to simmer for about 25 – 30 minutes, until the lentils and carrots are soft. Stirring every so often.

The sauce should still be quite wet when cooked.  Check the seasoning and add salt and black pepper if necessary.  Take off the heat and leave to cool

To make the ‘cheese’ sauce

Cook the sweet potato in the microwave for 4-5 minutes until soft.  In a pan cook the chopped onion in a splash of water (or oil). Peel the cooked sweet potato (Keep the skin and rip into pieces before adding to the tomato sauce) add to the onion along with the garlic and mustard.  Cook for a few minutes then add the flour and keep cooking, add the vegetable powder then slowly add the milk, and stir to make a thick sauce. Cook for about 2-3 minutes on a low heat.  Taste and season with lots of black pepper and some salt if necessary.  Add most of the nutritional yeast (or grated cheese, if using).  Leave about ¼ to scatter over the top.

Assembling.

Pre heat the oven to 180C

In a dish add a sheet or two of dried wholemeal pasta, then add a ½ of tomato sauce mixture.  Repeat the pasta/sauce layer, top with some more pasta and add the cheese sauce.

 made with vegan cheese

made with vegan cheese

Sprinkle the remaining nutritional yeast/cheese over the top and pop into the oven for 25 – 30 minutes until the top is bubbling and golden

serve with a large mixed salad or some steamed veggies

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Remember this serves two, so If you only want to eat one portion,  the other portion (once its gone cold) can be kept (covered) in the fridge for up to 3 days or frozen; then defrosted and thoroughly re-heated in the microwave or oven until the centre is piping hot

And if like Pete you’d like to learn how to make thesis nutritious and tasty recipes why not come to one of my cooking classes; either a group class or a private one to one

private Vegan cooking class

 

vegan classes gen

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

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