Veg out – the Marigold, West Bridgford

Veg out – the Marigold, west Bridgford

 

marigoldI’m always keen to try new restaurants, so when I walked past the recently opened Marigold Indian restaurant on Gordon Road, West Bridgford and noticed it offered local residents a discount; well that was all the encouragement I needed

That weekend I booked a table for 6 and was ready to try some interesting flavours. The restaurant itself is spacious with enough room between the tables, the décor is subtle and the bar was well stocked, so the first job was to order 6 draft Cobra’s whilst we Marigold studied the menu. This is always a much quicker task when like me you’re vegetarian or vegan, as the choices are more limited. But to be fair I was pleasantly surprised with the options. The staff (who were incredibly hospitable and helpful) were also able to offer advice and suggestions.

 

Whenever I go to an Indian restaurant I’m always seduced by the mouth watering array of starters and therefore fill up and have very little room left for the main course. So with that in mind we all opted for one popadom each and all the little chutneys. For my main course I decide to try ‘Desi Handi’ a medium spiced vegetable dish – the description was giving nothing away.

My full review of the restaurant is in the Nottingham Post both online and hard copy (Wednesday 21st)

The poppadum’s were as expected; dry, crisp with lots of spicy and cooling dips. Then my curry arrived and it ticked all the boxes; the portion size was perfect (not too big and overwhelming), the sauce wasn’t oily, the vegetables were chunky and it was bursting with flavour and spice. I always share a plain steamed rice (all the fancier ones have extra calories!) and a roti (its thinner and smaller than a naan with no butter/ghee/oil daubed on the top)

Goodness it was good! My dinner companions also enjoyed their meals; the biryani dish was enormous and could easily feed to moderately hungry adults, the garlic chilli chicken also received a lot of praise as did the Tava karahi; a spicy dish served on a cast iron plate

The marigold is not the cheapest restaurant of its type in West Bridgford or even Nottingham but it has a very welcoming price difference between meat and veggie options. My vegan curry was £9.95 the meat versions were £12.95, king prawn dishes £18.90 with Rice on top. But thankfully we all received the local residents £25% discount. But fear not if you are not from West Bridgford – pick up their ‘Diners’ members card and you will receive 20% off your food bill. Very nice indeed

Marigold

 

So with all of that in mind the Marigold has become my number one Indian restaurant in West Bridgford if not Nottingham!! Give it a try and I’m sure you won’t be disappointed

Veg out review of The Robe Room

Veg out review of The Robe Room at National Justice Museum, High Pavement, Nottingham

 

Last week I noticed a banner attached to the steps of the National Justice Museum (Galleries of Justice as was), it beckoned me inside to try the new café run by Beccy’s Global Kitchen. Some of you may know the name if you hang out around Nottingham because for a number of years Beccy Spurr has run ‘pop up’ cafes all round the City.

roberoom4

Jill Carter of Pulp Friction (A Project that provides opportunities for young adults with learning disabilities to develop work-readiness, social and independence skills) and Beccy have forged a formidable partnership to run the café. Serving up great tasting veggie and vegan food, with the help of a team of young adults.

 

 

See the whole review online Nottingham Post

Screen Shot 2017-05-25 at 18.06.15

 

robr room3

 

Well, that only meant want thing…”lunchtime’. I was directed to the back of the entrance hall and in to the café. In front of me was a chiller cabinet full of platters of sandwiches; so as well as serving the public the café also runs an outside catering service too.

 

 

 

The menu looked varied and interesting with a good mix of veggie and vegan options. It changes regularly as its dictated by the food that arrives via the ‘fair share East Midlands’, a scheme that enables cafes to use surplus supermarket food.

menu robe room

After much deliberation I opted for the ‘A.L.T’; a vegan take on the classic BLT with Aubergine taking centre stage. I also spied a rather swanky coffee machine serving the very lovely Stewarts coffee, so a soya cappuccino was quickly ordered.

robe coffee

 

Also on the menu were various sandwiches, soup, ‘not’ hot dogs and other light bites; all very reasonably priced. As well as a selection of cakes, muffins and sweet treats

coffee

My cappuccino was the first to arrive and served as a rather tasty starter! It certainly whetted my appetite for the main event and that didn’t disappoint either. If you are the person who says they don’t like aubergine, maybe it because it hasn’t been cooked properly. It has to be roasted until the point of collapse and then smothered in flavour. This was exactly what the cafe had done to the A.L.T. It was soft and unctuous and bursting with smoky Asian flavours, that worked will with the vegan mayo and salad. I could have eaten it twice over

aubergine robe room

The café has only been open a few weeks so it needs a few more finishing touches, like pictures and paintings and I believe some comfy sofas are being delivered soon. But there is plenty of room to meet a few friends, enjoy some healthy veggie or vegan food and still have a considerable amount of change left over.

robe room2

It has a lovely atmosphere and is set in a wonderful building, it is free to enter and is open everyday between 10am and 4.00pm during School Holidays and 10.00am and 4.00pm Wednesday to Sunday at all other times.

 

 

If you like to eat in a place with a conscience then check out the Robe room

Veg out restaurant review- Gusto, West Bridgford

Veg out restaurant review- Gusto, West Bridgford

I’d heard mixed reviews about the new Gusto restaurant in West Bridgford (the site of the former Monkey Tree pub), so it was an obvious place to visit to check out their veggie options.

GustoThese days all the info you need is online, a quick look at their menu and I was pleasantly surprised to see a note about vegetarian cheese. That’s something I don’t see every day. It makes life so must easier as a vegetarian to know which of the cheeses are suitable.

As I was making a booking for a large number we had to pre-book which gave me an opportunity to talk through the veggie options. The restaurant was really accommodating and helpful; their goat’s cheese is veggie friendly so that could be substituted for all the other cheeses. They also suggested an option that wasn’t on their regular menu

 

So on Saturday night 11 of us arrived and we were quickly taken to our table. It was a higher than average table with bigger chairs, and when you’re only small they are a bit tricky and heavy to manoeuvre; needles to say lots of shuffling took place!

gusto inside

To say the place was buzzing is an understatement. It was chocker, but that meant (as with many modern establishments) it was very noisy, making it hard to hear everyone.   The noise levels weren’t helped by the occasional clatter of plates and cutlery being dropped by the staff as they descend the stairs with large, full round trays.

NP Gusto

 

My review is also online at the Nottingham Post and will be in the hard copy tomorrow

http://www.nottinghampost.com/gusto-in-west-bridgford-was-really-accommodating-and-helpful-says-veggie-food-reviewer/story-30277092-detail/story.html

Our order was checked for any changes and after 20 minutes or so our starters arrived. My generously proportioned roasted butternut squash and chickpea salad was delicious and looked very healthy. It also happened to be vegan. The other winners were Caesar salad with chicken, mussels, hummus (with a huge flat bread!) and garlic mushrooms. The pate however didn’t pass muster as it was lacking flavour and would have benefited from more bread, but on the whole we were a happy bunch

 

On to the main course I plumped for a dish suggested by the restaurant that wasn’t on their menu ‘sweet and sour aubergine with polenta chips’. I’m not a big sweet and sour fan (it often tastes artificial) but when the plate arrived it smelt amazing, more Asian spices than saccharin sweetness. It was a whole roasted aubergine that had been cooked to the point of collapse; in my opinion the only way to eat aubergine. And the polenta chips were unbelievable; crispy on the outside soft and squidgy in the middle. A big hit with everyone that tried to steal one off my plate

gusto aubergi

My fellow dinners enjoyed their pizzas (lovely thin crispy bases), roast chicken and meatballs. A couple of friends said their tagliatelle and prawns and the cod and lentils were unexpectedly sweet.

 

We toyed with the idea of having the chocolate and hazelnut brownie, the sticky toffee pudding or the mini doughnuts with cream and chocolate sauce. But in the end we were just too full.

 

Overall the restaurant coped well with a large party on a very busy night and for the most part our food was very tasty. I really enjoyed my vegan meal and would be happy to order that again.

 

A few of things to note though; As a veggie/vegan it would be really helpful to have the ‘V’ or ‘VG’ symbol on the menu when making food choices. It looks like the on line menu has changed and my delicious salad is now longer listed, might be worth checking with the restaurant. And my main course wasn’t on the menu so if you are struggling to find veggie and vegan dishes its always worth ringing the restaurant and having a chat. Gusto in particular is very on the ball and helpful.

Obesity – It will be the death of us

Obesity – It will be the death of us

ObesityThe latest health figures for the over 40s makes pretty somber reading.  83% of 40 to 60 year-olds are either drinking too much, are inactive or are overweight. Particularly, 77% of men and 63% of women in middle-age are either overweight or obese

 

Obesity is rising for all age groups including children, and I believe we are in an obesity crisis situation.  Public Health England (PHE) created a new initiative called ‘One You’ for the over 40s to try and engage them in healthy eating and lifestyles so as they age they still maintain good health.

 

one-you-quiz

 

 

Why not take their ‘How Are You’ quiz. It will help anyone who wants to take stock to find out quickly where they can take a little changes to make a big difference to their health.

 

 

 

obesity-np

 

The Nottingham Post asked for my views on this tricky subject. You can read the article either on line or in yesterdays paper.

But what do you think we need to do?

 

 

 

One of the knock on effects of obesity is the increased risk of certain illness including heart disease, certain cancers and type 2 diabetes.  Diabetes alone is costing the NHS over £10 billion a year and 80% of the issues they treat in hospital are about managing avoidable complications

 

So what can be done?  

I believe it has to be a combined approach, with the individual at the heart of it.  They need to take responsibility for their own and their family’s health; by looking at portion control, how often they eat ready/processed or takeaway meals, how often are children given fizzy drinks, sweets and chocolates. What level of activity to they undertake?  Some simple solutions are sit-down less and move more.  This can also be carried out at work; try and take breaks from your desk regularly, have a walk at lunch time, get off the bus one/two walkingstops earlier and walk the rest of the way home.  Buddying up with a friend is a good way to maintain an exercise programme.

 

I am getting more enquiries from parents who want to come and learn to cook with their children, so as a family they can eat healthily.  And its great watching them learn together and make a meal that is healthy and delicious.  I also give healthy eating advice and get vegan cookery poster jpegthe family to try different ingredients, and offer simple tips to make the shopping cheaper such as buying frozen veg, make soup with leftovers and what ‘use by’ and ‘best before’ really means in an attempt to avoid food waste

portion-sizesI advise that when out doing the food shop, never do it when you are hungry, make a list, plan your meals in advance so you don’t get sucked in to buy the special offers or be tempted by the cakes, desserts and crisps

 

_68243258_foodlabelManufacturers/supermarkets also need to take a responsibility; have more special offers on healthy food like fruits, veg, wholegrains etc.  Have clearer labelling on the front of the packets, especially about portion size.  Posters in the shops about the benefits of fruits and veg, recipe cards with simple, quick and cheap family meals

The government needs to deliver stronger and harder hitting messages about the dangers of obesity, type 2 diabetes etc (a bit like the smoking campaigns). And offer helpful advice about portion control, cheap healthy quick family meals etc

Schools need to follow on with a consistent message about healthy eating; get children growing veg, cooking, helping in the community.  Their school meals could use some of the homegrown veg and have fewer vending machines on the premises.

fast-food-outletsLocal planners could look at how many fast food outlets, sweet shops etc are located near schools or near housing estates and take a responsible view

 

So I believe we all have a responsibility is tackling this epidemic.

Veg out restaurant review – the Stratford Haven, West Bridgford

Veg out restaurant review – the Stratford Haven, West Bridgford

 

tofu-steakLast month I was asked by Castle Rock Brewery to be on their judging panel for new vegan and vegetarian food that may eventually find its way on to their menus. It was a great day and the winning dish was a tofu steak made by Tom the head chef at the Stratford Haven.

 

So with that in mind I decided to pay the Stratford a visit, unfortunately the Tofu steak was not on their Christmas menu, but a nut roast was!

stratford-xmas-menu

stratford-haven-001-455x338Now anyone who knows the Castle Rock pubs will know many of them are famed for their beers rather than their food and I think the Stratford is no exception. It is a very busy, lively pub at the best of times but even more so at Christmas, so we tucked ourselves away in a quietish alcove and got ready for our pre-ordered festive menu to begin

 

stratford soupThe piping hot parsnip and apple soup soon arrived and it looked so appealing. The small bowl hid some wonderful little details, like the crispy croutons and the curly parsnip crisps. The soup was really smooth, rich and tasty. It was served with a hot white crusty baguette, which of course we ate but wished we hadn’t as it filled us up to much!

 

np-onlineMy review is feature online at http://www.nottinghampost.com/is-this-the-best-veggie-christmas-menu-in-west-bridgford/story-29996754-detail/story.html.  And will also appear in Wednesdays Nottingham Post

Nottingham Post article

Nottingham Post article

On to the main course; the nut roast. Now as a lifelong veggie I’ve had my fair share of nut roast and this was probably one of the best. It was incredibly savoury, flavoursome and substantial with a nice rich winey background flavour and topped with crispy parsnips curls. And the accompaniments really showed it off; the roasties were crispy and plentiful, the stuffing was crunchy and herby, and the veg was deliciously al dente and included carrots, Brussels and cauliflower. Hidden underneath the nut roast was spicy braised red cabbage. And all smothered in a jug of veggie gravy

stratford veggie meal

It’s not very often that a veggie dinner is equal (in looks and substance) to a meat version but in this case I think my meal looked better than my partner’s steak

 

We could have had a third course and if I’d had room I might have gone for the Christmas pub (there was also vanilla cheesecake, Christmas Sundae and cheese and biscuits). But no ‘v’ symbols were shown and I would have needed to make sure they were all suitable for vegetarians. But as I said we were both stuffed and felt two courses were more than sufficient.

 

The price was also very reasonable; £15.95 for two courses or £18.95 for three. However it wasn’t clear if the ‘Afters’ of coffee and mince pies were included in the price or extra. As it happens we were so full it didn’t matter

 

There is no dedicated restaurant area like there is at another local Castle Rock pub, the Embankment so you may struggle to enjoy a quite meal for two. But persevere and you will taste some of the best vegetarian food in West Bridgford

Where  do you think is the best place in Nottingham for a

vegetarian Christmas meal? 

Veg out restaurant review: the Kiosk, Nottingham

Veg out restaurant review: The Kiosk, Nottingham

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

Many of you may recognise the name of the restaurant I recently visited but you may not recognise the venue!

 

inside-shotThe Kiosk in Sherwood was the recipient of my very first Veg Out review for the Nottingham Post back in July 2014. They have since opened up a second café in Cobden Chambers off Pelham Street, Nottingham.

My review is also available via Nottingham Post online, and will be in the hardcopy paper tomorrow.kiosk-review

Beth, the owner left the Sherwood Kiosk in the capable hands of her brother and opened her latest café in early November. She offers the same type of Middle Eastern cuisine but with her touch and flair for colour and great flavour combinations.

So it was with much excitement that I paid them a visit

kiosk-menuMy friend had travelled down from Yorkshire and I was excited to show her what Nottingham could offer. We started with some tap water that was all laid out on the tables with some glasses. After perusing the menu and looking at the specials we were still no nearer making a decision! Then Beth came over to help us out.   She carefully went through the options, describing each dish perfectly and with such care. Our minds were made up; I opted for 3 freshly made salads with a piece of Turkish bread and my friend ordered the flatbread with oil, spices and feta with 2 of the salads.

 

flatbreadSalad #1 was roast heritage carrots on a bed of labneh (hung yoghurt to you and me) topped with singed spring onions and hazelnut dukha. Salad #2 was kushari rice with brown lentils, fried onions, figs and cinnamon. And salad #3 was date Fatush green salad with dates, feta ,crisp breads and date syrup dressing. They were amazing, every mouthful was a delight and different flavours tickled my taste buds. I just wish all vegan and vegetarian food looked and tasted this good

There was no doubt I’d seriously upped my veg and fibre content that lunchtime!

 

hazelnut-dessert

 

We were having such a relaxed time we decided to stay a bit longer and share a dessert, a gluten free hazelnut extravaganza, and a pot of fresh mint tea to accompany it

 

My friend was also impressed with the food; her flatbread was heavenly. But she was equally impressed with the venue. Cobden Chambers seems to be the place to be! The Kiosk is housed in a building (part of the THiNK space) that can be used for meetings, events or just casual get together’s like the one I was enjoying.

 

cakes

 

If you want to try some different flavour combinations, nice healthy portions, and interesting veggie and vegan food the Kiosk at Cobden chambers is the place to go

Veg out restaurant review – Chaka Le India

Veg out restaurant review

Chakh Le India, Trent Bridge, Nottingham

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

chakh-le-indiaOn the way home I spotted that the old Chinese restaurant on Trent Bridge had reopened as an Indian restaurant; Chaka Le India. Cue a visit one Friday night!

 

 

 

We were welcomed by traditionally dressed staff who couldn’t do enough for us. A drinks order was quickly taken, menus presented and pleasantries passed. Good start

food-menu

potato-cake

 

 

 

 

 

 

 

 

 

 

 

 

The menu was a mix of family favourites like onion bhaji and vegetable samosa. But I decided to be a bit more adventurous and ordered the Aloo Tikki Ragda, which is potato cakes served with masala chickpeas and a yoghurt dressing. The presentation was amazing and rivalled anything the meat and fish eaters had. In fact mine looked the best on the table. And the taste didn’t disappoint either; a sheer delight

 

My omnivore companions chose Fish Amritsari (fish pakoras) and Puri prawn (a puffed up deep fried bread topped with spicy prawns). They were equally impressed with their choices

 

sweetcorn-curryFor my main course I opted for Khumb makai; a sweetcorn and mushroom curry. The sauce was tomato based which makes it very nutritious without the calories and fat from a creamier sauce. It was also nice and spicy but still very flavoursome. And the portion size was perfect.

 

The non veggies had a king prawn biryani, which can be served with either a masala sauce or a yoghurt raita, the Karahi chicken and Malabar chicken, flavoured with coconut milk, chillies, curry leaves and mustard seeds. There were no complaints and all the plates were returned to the kitchen virtually wiped clean

veg outMy review is also online at Nottingham Post.  You will also be able to buy the paper on Wednesdayveg-out-le-indian

Jugs of cold tap water were regularly replaced and the service throughout was impeccable.

 

When I go again I will definitely have the potato cakes for my starter. And for my main course order a couple of ‘sides’ so I can try more. That way I can dispense with the carb heavy white rice. I think the kalojoni baingan (Aubergine cooked with onion seeds and tomatoes) and the Chana masala (chickpeas with tomatoes, ginger, onions and spices) have my name on them!

 

This has to be one of the best Indian restaurants I’ve been to all year

Veg out restaurant review – The Peacock, Nottingham

peacockVeg out restaurant review – The Peacock, Mansfield Road, Nottingham

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

Last month the Peacock hotel, on Mansfield Road temporarily closed its doors for a refurbishment. When it re-opened on 5th September it had become a vegan dining pub. Yes that’s right its whole food menu was vegan.

 

Well that obviously meant I had to pay it a visit! And it seems many others had the same thought, because there was hardly a seat to be had on a Friday evening a few weeks ago.

interior-peacockEventually we squeezed ourselves in to a table for two and told that there would be a 45 minute wait and that food orders stopped at 8pm. Not a good start but maybe it shows how popular vegan food has become and how much this type of establishment is needed in Nottingham.

 

A quick trip to the bar to order drinks whilst perusing the menu, confirmed that (at the moment) it is only the food that is 100% vegan. So do be careful when ordering beers etc.

np-peacock

 

 

My review is online at Nottm Post review

 

 

 

np-paperIt is also in today’s (28/9) Nottingham Post

Now on to the menu, unless you paid attention before entering the pub you could be fooled into thinking their menu is like any other with classics such as fish, chips & mushy peas, chicken stuffing & mayo sandwich, lasagna with chips & garlic bread or an all day breakfast with bacon, sausage, egg etc

It does however clearly state on the front that it is a ‘vegan kitchen’, but it lacks any description of the ingredients

 

A quick chat with the staff answered some of the questions, but there is probably still a training need to get them all fully up to speed.

 

So a 45 minutes later two plates arrived with fish & chips and the asparagus, pea and onion pie with mustard mash

peacock-f-c

I was immensely pleased with my choice of fish and chips, which turned out to be tofu wrapped in seaweed, then battered and fried. Served with crispy homemade (skin on) hand cut chips and a generous portion of mushy peas and tartar sauce. As a vegetarian it is so rare to be able to have battered food because it is often cooked along side fish and meat products. So I really enjoyed the crunch and texture of the batter, which complimented the soft and salty filling. But because of the relatively high calorific value it is not something I would eat weekly.

peacock-pie

My other half was a little disappointed with his meal. The mashed potatoes were very dry and heavy with mustard. The dish was served with roasted veg and a salad. And in his opinion the salad should have been dropped and exchanged for some vegan gravy, which may have gone someway to moisten the claggy potatoes.

 

On the whole I was very impressed with the food and the choices on offer. It may bother some vegans and vegetarians that words like fish, battered sausage and chicken are used. But personally I’m ok with that.

 

I hope that the Peacock remains as busy, vibrant and welcoming as it was on the evening we visited. And I will most certainly be back to try their ‘all day breakfast‘

Have you been to the Peacock, what did you think?

Veg Out – Yiannis Greek restaurant, Beeston

Veg Out – Yiannis Greek restaurant, Beeston

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

yiannis webTo celebrate a friend’s birthday we went to Yiannis on Wollaton Road in Beeston. It can be quite a challenge for some restaurants to cater for a large group, especially when it contains a number of vegetarians. But Yiannis and its staff took it in their stride.

My review is also online at Nottingham Post

 

As soon as we were shown to our table the menus were presented and a drinks order swiftly taken, including jugs of tap water

 

There was an extensive specials board, but none of the offerings were suitable for vegetarians, so I carried on scrutinising the main menu.

 

When I’ve been on holiday to Greece I’ve never struggled to find tasty veggie options and Yiannis was no exception for a starter I could have chosen from grilled halloumi, mini mezze, to a traditional Greek salad. But I opted for the hummus with pitta bread, as I knew by looking at other diner’s plates the portions were very generous and I didn’t want to feel too stuffed

The hummus was lovely and smooth and came with warm pitta. I would have loved the pitta to be wholemeal and for the hummus to have IMG_6742some salad accompaniment. But it was still very delicious, garlicky and filling

 

For my main course, again I was spoilt for choice; another mezzo option, ratouille, spanakopita (spinach and feta pie) or

 

Veggie mousaka

veggie  mousakka. I chose the later. It was served piping hot with a nice generous salad,. Instead of it being made just with vegetables it also had quorn, which made it very substantial and filling. I thoroughly enjoyed it and was glad I didn’t overdo the bread at the beginning of the meal

My fellow companions had most of the remaining menu! Including lamb Kleftico, spanakopitaseabass and beef stifado. Their portions were equally generous

 

For all of us a pudding was out of the question, we were all so full. But if we did have room we could have chosen from a wide menu including Baklava, chocolate cake, sticky toffee pudding and Greek yoghurt

 

Most starters were about £5, veggie main courses were roughly £12, meat and fish about £15, the set menu mezze £23 and the desserts £4.

 

mezze sharing for two

 

If I go again I’d be tempted to skip the starter and go straight for the mezze sharing platter for two (starter portion) all to myself. It was absolutely huge and had a lot of variety, including a really healthy looking Greek salad.

Should you go Vegan?

Should you go Vegan?

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

Vegans do not consume any animal products or bi-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

5 reason why its 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)

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