Quinoa with broad beans, courgette and mint

Quinoa with broad beans, courgette and mint –  serves 2

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My simple summer dish has appeared in the latest addition of Aspect  Nottinghamshire, a local magazine showcasing “all of what’s good in Nottinghamshire”

 

 

 

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If you can’t get hold of a copy then the full recipe is below

 

At this time of year both broad beans and courgettes are at their best and this recipe makes great use of them.  Out of season you can use frozen broad beans, soya beans, peas or broccoli.  Now you seem to be able to get courgettes all year round but if you fancy a change why not use leeks when they are in season, which is November through to April.   And if you tire of quinoa (pronounced keen-wha) try using giant couscous or experiment with freekeh (green wheat)

But before you go off piste give this recipe a go and like me, I’m sure you’ll love it!

quinoa and broad bean

90g uncooked quinoa

300 ml of hot stock (made with ½ tsp vegetable bouillon powder like Marigold)

quinoa and broad bean100g of fresh podded broad beans or frozen –  its worth making the effort to remove the outer greyish skin; the result is a much more vibrant green bean

1½ large courgettes (250g) cut into thick slices

1 tsp oil

large pinch of dried chilli flakes or ½ a fresh chilli finely chopped

handful of chopped fresh mint and parsley

1 tsp lemon juice

large pinch black pepper small pinch sea salt

 

Put the quinoa in a pan and add the hot stock and cook for 15 minutes on a low heat. Then add the fresh or frozen broad beans and cook for a further 5 minutes until the beans and quinoa are soft

In the meantime brush the courgettes with oil and a few chilli flakes and fry in a pan or griddle for about 10 minutes

Place the cooked quinoa in a bowl and add the cooked courgettes, chopped mint, parsley and lemon juice.  Season with salt and pepper and divide in to two bowls

quinoa and broad bean

Enjoy!

Meat Free Monday

Meat Free Monday

In some circles Monday has been deemed ‘Monday 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

 

 

Veg out review – Annie’s burger shack

Veg out review – Annie’s burger shack

 

Annie’s burger shack in Nottingham’s Lace Market is renowned for its extensive menu and the fact that everything can be made for a meat eater, vegetarian or vegan. I’ve eaten there a few times and could never make my mind up what burger to have.

outside shot

This time I decided to go for brunch to see if the choice was as extensive and the portions just as generous – I wasn’t disappointed on either count!

 

We arrived at 10.30 and it was already half full with fellow breakfast diners all tucking in to large plates of food.

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You can also read my review online and hard copy in the Nottingham Post

Nottingham Post Annie’s review

 

 

 

Now all you vegetarians and vegans out there will understand that generally perusing a menu takes a few minutes, because the choice is limited. That’s not the case at Annie’s, we had to tell the server to come back three times because I couldn’t make my mind up!

menu

I was torn between the pancakes, breakfast burroito and the North East flannel hash. After much deliberation I chose the hash, but immediately wished I’d gone for one of the other two. It was always going to be a win win situation so I didn’t mind

I asked for my coffee to come with my food, because I knew there’d be a wait. But in the meantime we were served with lots of fresh water.   On the coffee front I was surprised to see just a small pre- selected machine, which meant I couldn’t have a cappuccino or latte just black coffee with soya milk on the side. But that was a minor irritation.

The wait for the food afforded us the chance to check out the other diners and what they had chosen. The young boy in the superman costume next to us was tucking in to pancakes, they looked so light and delicious. A couple were sharing their breakfast and looked like they’d ordered the chilli and the Boston franks and beans. Some finished plates had quite a lot of food left, maybe the portion size was too much for some.

veggie

When our food (and coffee) arrived I wasn’t disappointed by my choice. I had sweet potato, beetroot and onion hash, tofu scramble and two slices of chunky toast. My other half had the wagon train scrambler (corned beef hash, poached eggs and toast). I greedily tucked in because it all looked so delicious and initially it was. But something on my plate was incredibly salty; I couldn’t tell if it was the hash or the tofu scramble. Half way through I asked for more water but it was getting to the point where I couldn’t finish it. My partner said his was salty too

meat

I mentioned the over seasoning when our plates were taken away with reassurances that it would be relayed to the kitchen. We heard nothing else. So for me, my Annie’s brunch ended on a low note. The positives were good coffee, extensive vegan and veggie options and huge portions (although that can also be a negative). But the down side was the salt content and how it affected the taste and enjoyment of my meal.

Would I go back; yes but I would certainly ask for the seasoning to be adjusted

Horse and plough, Bingham – Food review

Horse and plough, Bingham  – Food review

A vegan feast!

The Horse and Plough at Bingham is part of the Castle Rock Brewery chain and they are definitely upping their game when it comes to vegan options in their establishments

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The pubs manager, Dan Brown put on a whole vegan night on Tuesday, I heard about it via a FaceBook groups called the Vale of Belvoir Vegan community. So I went with my vegan friend and had an amazing night, as did the sixteen or so other dinners who came along

 

 

For all you omnivores out there, you are used to scanning a restaurant menu and taking your time to choose what you want from a wide array of options. It’s a whole different ball game when you are a vegetarian or vegan. There may be nothing on the menu other than chips or a salad. But on Tuesday evening I felt like a normal customer; decisions, decisions!

pea fritter

I eventually decided on the pea fritters with satay sauce, the classic roast and chocolate brownie for dessert. My friend chose a different main course; the sweet and sour aubergine. Even the drinks were vegan friendly with two draft beers and a numbers of vegan friendly wines to choose from, but as the nominated driver, it was soda water for me!

 

The pea fritter was really tasty and just the right size for a starter. The satay sauce was delicious and the accompanying salad had a great dressing.   I’d say that was a good start!

vegan roast dinner

vegan roast dinner

My classic roast dinner was tempeh (fermented soya beans) coated in a mint dressing, roast potatoes, broccoli, cauliflower cheese, a Yorkshire pud and lots of gravy. The cauliflower cheese was amazing, it had a pungent cheesy kick with lovely crunchy bits, but I think the Yorkshire Pud needed a bit more work as it were very flat (but tasty nonetheless)

sweet and sour aubergine

sweet and sour aubergine

The sweet and sour dish was a very generous portion of slow cooked aubergines, peppers and onion served with lots of white rice. My friend thought the balance of sweet and sour was just about right but maybe wholegrain rice would have been a nice touch.

WBW

 

 

My review of the Horse and Plough has also appeared in The West Bridgford Wire

 

 

 

Our dessert was heavenly and everything you would want from a brownie; only just warm, soft, chocolatey and gooey! Served with a fruit coulis and some very creamy ice-cream. Winner!

chocolate brownie

chocolate brownie

The other diners also enjoyed their starters which included gazpatcho, beetroot hummus and potato bombas .

Other mains on offer were courgette lasagne, curried courgette chimichanga and Thai pineapple fried rice, served in the pineapple case. Portions were a good size, although the lasagne looked small compared to the others

Lasagne

Lasagne

Chimichanga

Chimichanga

And to finish; Strawberry Oreo Shake, Ice Cream and Sorbets or Waffles

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There were empty plates all round and I think all diners left full and happy. The cost of the 3 course meal including live music by Matty Haynes was £25. It would certainly be less if you didn’t eat all 3 courses, but on this occasions it would have been rude not to!!

Thai vegetarian curry

Thai vegetarian curry – serves 6

I often get inspiration for my recipes from magazines, so a few weeks ago I was at the dentist and came across a back edition of Woman’s Weekly and in it was a Thai vegetarian curry, Perfect!  Unfortunately although it clearly stated it was vegetarian one of the ingredients was Thai fish sauce!!

My advice to you is please read the ingredients carefully for erroneous inclusions and Women’s Weekly please if you have clearly described something as vegetarian then make sure it is!

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So this is their recipe, however I have replaced the fish sauce with soy or tamari (gluten free), and adjusted other elements.  Another potential non veggie ingredient is the curry paste, as it often contains shrimp.  I have found the Aroy-D brand to be shrimp free

Thai vegetarian and vegan curry

2 tbls rapeseed oil

1 butternut squash peeled deseeded and cut in to chunks, (or the equivalent weight of sweet potato)

400ml reduced fat coconut milk

20136709_10154818955526903_104768442_n3 tbls red or green curry paste* see note above

1 tbls  each of soy sauce or tamarin and sugar or agave

juice of 4 limes ( or 8 tbls of bottled lime juice)

4 kaffir lime leaves or the zest of 2 limes

300g fine beans

400g baby corn

200g frozen peas

handful of chopped coriander

Heat the oil in a large pan and fry the chunks of butternut squash for 5-10 minutes to get some colour.  Add the paste and fry for a minute before adding the coconut milk, soy sauce, lime juice and leaves/zest.  Cover and simmer for 15 minutes

Add about 5tbls water, the beans, baby corn and peas.  Cook for a further 5 minutes or until all the vegetables are tender.

Serve in warmed bowls with the coriander leaves scattered on top

 

 

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

Pearl barley summer salad

Pearl barley summer salad Servings 2, 165 calories per serving

For more health and wellbeing advice please visit my website http://www.nutrition-coach.co.uk/

IMG_3173Pearl barley is high in fibre, calcium and protein, but low in fat and calories. It has a nutty flavour and chewy texture, and in this salad it makes a pleasant change from quinoa or couscous.  So don’t confine that packet of pearl barley in the back of the cupboard to only winter stews, casseroles and soups.  It is an all year round marvel.  If you don’t have the time to cook the barley, then a quick cheat is to use a microwavable pre-cooked packet

And don’t forget it makes an ideal dish for all you 5:2 fast dieters out there.  At only 165 calories,  that leaves you with 335 calories for the rest of the day.

50 g raw or 160 g cooked Pearl Barley – or 1 packet pre cooked microwavable barley

1 tsp Marigold Swiss Vegetable Bouillon Powder

250ml boiling water

¼ tsp crushed red chilli flakes – or ½ – 1 small fresh chill finely sliced

IMG_318380 g cucumber, chopped

80 g carrot, grated

80 g (1 medium) tomato, chopped

80 g (½)  yellow pepper, chopped

5 g (10 leaves), mint chopped

5 g (small handful) parsley, chopped

For the dressing

2 tsp, olive oil

1 tsp balsamic Vinegar , apple cider vinegar or lemon juice

½ tsp Wholegrain Mustard

large pinch of ground black pepper and small pinch of salt

If you don’t want to calorie count you don’t have to be so exact with the veggies.  But stick to the weight for the pearl barley

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Place a medium sized saucepan on to the heat and add the pearl barley. Toast for 2 minutes, until it starts to smell malty. Add the vegetable powder to the water and stir. Then quickly add to the toasted grains

Be careful as the pan will be very hot and will bubble furiously

Add the chilli flakes, reduce the heat to a simmer and cook for 50 minutes.  Ignore this step if you are using already cooked pearl barley

Meanwhile chop all the veg and herbs.

 

Prepare the dressing by mixing the oil, vinegar, pepper, salt and mustard. Taste and adjust the flavours as necessary

 

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When the barley is cooked (it should still have a bite) let it cool before adding in the vegetables, herbs and dressing

Mix well and serve in two bowls

 

 

 

 

Non fast day additions

½ a tin of chickpeas – 135 calories

½ a ripe avocado – 150 calories

28g of unsalted cashew nuts – 164 calories

2 quorn fillets – 110 calories

 

Cookery classes for students

Cookery classes for students

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

Do you want your children to be able to cook for themselves when they go off to university?

Are you a student about to leave home and have to prepare your own meals, budget and shop for food?

Some time ago research found that over 30% of students didn’t know how to boil an egg or cook a jacket potato.  And the truth is they my be in more regular contact with the local pizza delivery service that they are with their parents

Many students also admit to skipping a meal or two in a day.  This can play havoc with your weight because your body doesn’t know when it is next receiving food and will therefore store what it gets as fat.  Combine that will copious amount of cheap alcohol, ready meals and lots of sitting and a healthy lifestyle goes out of the window.

Poor or limited food choices and a high reliance on takeaways and sugary foods are not what the brain needs to keep it functioning and firing on all cylinders.

student cooking-3
So my West Bridgford cookery classes (lasting 1hr 15mins) could be just what you are looking for!

You will learn to cook some basic dishes using everyday, inexpensive ingredients like veggie tacos, sweet potato falafel’s, Thai green curry, lasagne to name but a few

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Click on a short virtual tour of my kitchen


The cost is £25 per lesson or 3 for £60.  I take up to a maximum of four students per class, so everyone gets time and attention
All ingredients, recipes and equipment are included

The classes take place every Thursday at 2pm, starting 3rd August; so just pick a date or series of dates (they don’t have to be consecutive) and contact me to book a place

Susan: 07946 301338, susan@nutrition-coach.co.uk

 

Easy beetroot hummus

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

beetroot hummusEasy beetroot hummus

I made a variation of this dish last year but over the weekend I wanted a snack; I had a tin of chickpeas and some left over blended beetroot and this super quick protein packed snack was created!

It makes enough for half a dozen people, although it keeps for 3-5 days in the fridge

This can also be made with shop bought or left over home-made hummus. Simply tip it in the blender add your beetroot and switch on!

Beetroot’s are rich in fibre, vitamins (especially folic acid) and antioxidants.  If you buy fresh beetroot you can also eat the leaves which are full of calcium and iron

beetroot hummus400g tin of drained chickpeas – reserve some of the water

1 clove of garlic

1 ½ tablespoons lemon juice

1 tables tahini – sesame seed paste

3 cooked beetroot’s (I use the ones in the vacuum packs)

pinch of salt and pepper

 

beetroot hummusPut all the ingredients in a blender. I like to use my nutribullet but a food processor or hand stick blender is just as good.

Blend for 20 – 30 seconds or until you get your desired texture.  Add some of the chickpea water if it’s too thick

Taste and add more lemon juice or pepper if necessary

 

beetroot hummusTip in to a bowl. To firm up the texture and to let the flavours develop cover and leave in the fridge for 20 minutes or longer.

But if you can’t wait that long serve immediately with some Ryvitta or vegetable sticks

 

 

 

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