Yoga, healthy eating and a 3 course vegan lunch

Yoga, healthy eating and a 3 course vegan lunch

MONDAY 20th May 2019 FROM 10.30 – 12.45pm
IN WEST BRIDGFORD
THE COST IS £30

 

 yoga
Why not come and join a small group of mixed ability yoga students practicing gentle, mindful Yoga in a beautiful calm space that has underfloor heating.
23804739_10155137687186903_718365204_n
Debbie will guide you through gentle, relaxing but specific movements that will help with general flexibility, mobility, balance and strength.  In a small group like this she can spend time with each person to make sure they are in the correct position to maximise a pose.  The yoga session will close with a guided meditation where you can let go into your body and breath; leaving you feeling relaxed and at ease.
This will be followed by a healthy 3 course vegan lunch made by me.  We’ll spend time relaxing  around the table and as a trained nutrition coach and chef I will share some of my nutritional expertise, deliver tips for healthy eating and answer any questions.
Debbie will also be on hand to answer any specific questions about her yoga practice.
Here’s a taste of the food that has tantalised previous tastebuds:
Wholesome soup, colourful quinoa salad, herby flatbreads, decadent chocolate pots, banana bread and fresh fruit.  All served with refreshments

This is a great time to get to know your fellow students and to ask us questions about yoga, healthy eating, lifestyle changes etc.

 

 

The whole event will leave you feeling nourished and balanced.

All this for £30
Contact either Susan on 07946 301338 or Debbie on 07941 526136

We are limited to 8 people so book early to guarantee your place

 

 

 

 

 

Petit Paris – restaurant review

 

Petit Paris – restaurant review

Veg out

Now I know a French restaurant is not instinctively the first place you’d consider for a vegan meal out, but the Nottingham vegans Facebook group had first hand knowledge that things had changed in this Parisian establishment, Petit Paris on Kings Walk in Nottingham town centre

petit paris

So I ventured out on a blustery Friday evening to see for myself.   We were seated by the window and it was all so cosy.  I was immediately presented with a vegan menu, my other half stuck with the general one.

petit paris

The wine waiter came over to point out which of the drinks were also suitable, which was a nice touch.

petit paris

French bread with both butter and vegan spread was served, again another nice touch and we were left to make our choices

petit paris

I was amazing at the sound of all the dishes and genuinely confused as to what to have.  I opted for the Sri Lankan soup with coconut dumplings followed by the Moroccan and bean burger.  My other half loved the sound of the mushroom crostini from the vegan menu, followed by a chicken dish, with a side order of green beans.  We also ordered a glass each of the vegan pinot grigio

petit paris

Whilst we waited for our starter we munched on the tasty bread and watched the world go by.  Very swiftly our starters arrived and the smell coming from my soup bowl was mouth-watering.  It was the right side of spicy with lots of chunky well cooked veg and 3 delicious mini coconut dumplings.

My review is also available at https://www.nottinghampost.com/whats-on/food-drink/nottinghams-petit-paris-introduces-impressive-2675744

Nottm Post

The vegan crostini looked equally tasty and I was able to purloin a slice of the toasted bread with a highly flavoured mushroom pate, grilled mushroom, pea shoots and hummus.  Wow it was gorgeous and such a generous portion.

soup

We quaffed our chilled wine whilst we waited for the mains to make an appearance.   I was really pleased to see that my burger didn’t come in the usual carb heavy bread roll but between pitta bread, which had been smeared with guacamole, layered with thinly cut crunchy veg, then the small burgers and topped with pickled radish.  Served with more guacamole and sweet potato fries

petit paris

Again, it was just so tasty. Often bean burgers can be claggy but this was moist and full of flavour. The crunchy veg was a nice touch and the radish added an interesting flavour that was slightly fermented and possibly not to everyone’s taste, but I loved them.  The sweet potatoes fries didn’t let the side down either, they were thin and crispy and plentiful.

petit paris

I was reliably informed that the chicken supreme (served with fondant potatoes and a watercress sauce) was very tasty and moist too.

petit paris

We really didn’t have room for a pudding but I was determined to try one so we shared what was hopefully the lighter option: roasted pineapple, dark rum caramel and sorbet.  It was very well cooked,  not overly sweet and a fairly small portion, so we just about managed to finish it

 

Overall I was really impressed with the level of choice, the dishes themselves, the service offered by this long established restaurant and the value for money (starter and dessert £5.95 and Mains  £12.50).

As a vegan if you’re bored of pasta and pizza then pay a visit to Petit Paris and try food from all over the globe. You wont be disappointed.

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

 

My next vegan cooking class is all about the falafel

My next vegan cooking classes are all about the falafel – Tuesday 5th March 2018 5.30 – 6.45pm and Wednesday 6th March 12 – 1.15pm

In West Bridgford

I have a few places left on my next vegan cooking classes taking place this coming week in West Bridgford

I’m now on Trip advisor, so if you’ve been to my classes and enjoyed them could I please ask you to write a short review

Trip advisor

https://www.tripadvisor.co.uk/Attraction_Review-g1749652-d13807709-Reviews-Nutrition_Coach-West_Bridgford_Nottinghamshire_England.html

christmas chocolate

The cost of attending a class is £25 and includes all the ingredients, recipe and nutritional guidance, advice and tips about the ingredients you will be cooking with. Or why not buy a bunch of them; if you purchase 5 classes for £125 I’ll throw an extra one in for free, and you’ll have a whole year to attend.

next cooking class
The recipe is very versatile and can also be used to make burgers.  The tahini dressing is a great accompaniment for a salad, Moroccan tagine or drizzled over a filled jacket potato

This slideshow requires JavaScript.

Contact me if you’d like to book a space, but please be quick as places are limited.
me edited

vegan cookery classes

If you can’t make these dates 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 to book your place.

 

 

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.

Professional baker-to-be

Professional baker-to-be

Last week I read a post on Facebook from Vicky Leigh asking for volunteers to taste and critique her vegan cake.  Well, it would have been rude not too.  So the following day two generous portions of cake were delivered.

vegan cake

Vicky had already warned me that it was the first time she’d made this banana biscoff cake, based on the ‘Bosh’ boys recipe (with some tweaks) and said the presentation wasn’t right; having run out of icing, it wasn’t looking as good as it could.

Well, I disagree, don’t you?  I think it looks professional and appetising

If you’d like to check out the original Bosh recipe follow a link to their tv channel https://www.bosh.tv/recipes/biscoff-coffee-cake

What did it taste like I hear you ask!

First of all it looked like any other sponge cake.  Now that’s a good thing in my book because some vegan cakes are very solid but Vicky’s cake was light and airy.

vegan cake

 

I bet if you waved that under anybody’s nose they would not assume it was vegan.  The taste was very caramel (thanks to the biscoff biscuits) and the banana didn’t overpower but made it nice and moist.  The butter cream, made with vegan spread was really creamy and not too sweet.

How many of you didn’t know those individually wrapped caramel biscuits you often get at coffee shops with your Americano were ‘accidentally vegan’!

vegan cake

All it all it was a winner and I’d happily pay for a slice with my oaty cappuccino, if it were served in a local coffee shop.

Which might be a possibility because if Vicky’s cakes prove tasty and popular it may become her new line of business.

Being creative is a constant learning exercise and after watching a few more ‘how to’ videos Vicky seems to have mastered the art of presentation.  This is another of her creations this time a simple (anything but!) chocolate cake

vegan cake

Isabel (another taster) had this to say “I tried the chocolate one and it was absolutely delicious, one of the best vegan chocolate cakes I’ve tried. Heaven.”

So here’s to many more vegan cake tasting experiences.   It’s a tough job but somebody’s got to do it!

Vicky, the soon to be professional baker has done it again.  This time it’s a simple Victoria sponge, that’s been pimped up with some gorgeous pink frosting

vegan cake 3

 

The inside was as good as the outside

But how did it taste….. wow amazing.  If I served this with a pop of tea no one would think it was vegan.  The cake was moist and light with the right amount of sweet jam and ‘butter’ cream.  The frosting was very light and almost mousse like in its consistency.

vegan cake 4

I asked Vicky about the sugar she had used to make her frosting, and she admitted her usual make of sugar wasn’t available and the alternative just didn’t come top to scratch as it left a felt slightly graining feel.

It just proves every day is a ‘school day’ and there is always something new to lean and an experiment to me conducted.  But if the results are as good as this….Wow!

vegan cake

 

Another slice of Vicky’s vegan cakes made its way to me this week.  It was a variation on the biscoff cake.  It was very moreish, moist and very tasty.  Im not a massive cake eater so I found it a bit too sweet and the icing was a bit grainy.  Vicky explained that crushed biscoff biscuits were used in the icing hence the texture.

vegan cake

But a breakthrough came when we discussed how Vicky could have the caramel intensity without the grainy texture.  This is all part of perfecting the best cake ever, and sadly it may mean more taste testing for me.  Oh well somebodies got to do it!

vegan cake

Sausage and bean casserole

Sausage and bean casserole

This is a really great dish if you want to follow a more plant based diet, you’re supporting the veganuary campaign, participating in meat free Monday, need a bit of a change to your current vegan diet or just fancy something that’s really simple tasty and comforting

Using sweet potatoes not only adds complex carbs to the dish (our primary energy source), but also great levels of fibre, protein and vitamin A.  The addition of tinned beans – here I used borlotti beans but cannellini, butter beans or haricot would all work, adds plenty of protein and fibre and of course will count as one of your five a day.

So here’s what you need for 2 – 3 people

4-6 vegan sausages.  At the moment I love Sainsburys Shroomdogs and Frys sausages, but feel free to use your own personal favourites

1 tsp olive or rapeseed oil

1 onion or half a leek – or a mix of the two

2 sweet potatoes – washed but not peeled

1 tin of borlotti beans and their liquid

1 tin of chopped tomatoes

1 garlic clove

2 tsp smoked paprika,

Large pinch (or more of) chilli flakes

and 1 – 3 handfuls of red lentils.

Small handful of chopped parsley

Fry the sausages in oil until golden, about 15 minutes (but read the packet). I

sausage casserole

In a large pan fry 1 sliced onion and/or half a leek until soft.

Add the cubed sweet potatoes cook until softening, you may need to add some water if the ingredients stick.  

sausage casserole

Add the beans and their liquid, chopped clove of garlic, tinned  tomatoes, smoked paprika, chilli flakes and the red lentils. cover and cook until the lentils and sweet potatoes are really soft, about 20 minutes.

sausage 1

 

 

Half way through add the cooked sausages and check if you need to add more water.

 

Once cooked pour in to two or three bowls and scatter over chopped parsley 

sausage casserole

And why not serve it with some toasted garlicky sourdough bread.  Delicious

garlic bread

Mother’s Day Special – Raw vegan chocolate

Mother’s Day Special – Raw vegan chocolate

Looking for some Mother’s Day ideas or inspiration; how about a unique gift for you to enjoy with your Mum?

Join me Susan Hart, nutrition coach to create your own raw vegan chocolates, all free from gluten, dairy, soy and egg.

chocolate

Learn how to make your own bespoke raw vegan chocolates from 3 simple ingredients and a bit of my nutritional knowhow.  The chocolate making workshop takes place at my West Bridgford cooking school

 

chocolate

You will take home the recipe from the session plus your personalised gift wrapped Mother’s Day chocolates.

All for the very reasonable price of £25.

The classes will take place week beginning 25th March and repeated at the following times and days

Monday 25th, 11.00 – 12.15pm

Tuesday 26th 12.30 – 1.45pm

Tuesday 26th 5.30- 6.45pm

Wednesday 27th 11.00- 12.15pm

Thursday 28th 12.30 – 1.45pm

Friday 29th 11.00 – 12.15pm

The workshop is open to both individuals and mothers and daughters/sons.

Simply pick a date and time that suits and contact me to book your place

Susan@nutrition-coach.co.uk or 07946 301338

Some previous guests show their creativity and flair

 

The classes will be held at my vegan cooking school in West Bridgford. This is a small group workshop (max 4 people) and you’ll be making your Mothers day chocolates from scratch.  And whilst they are setting you’ll personalise your gift bags with a selection of labels, stickers and ribbon

Check out this short video montage of previous guests enjoying themselves

 

I welcome any questions you may have about the evening or if you’d like to book then please contact me Susan@nutrition-coach.co.uk  07946 301338

I look forward to welcoming you in March

Valentine chocolate making class

Valentine chocolate making class

Learn how to create your own bespoke raw vegan chocolates from 3 simple ingredients and a bit of nutritional knowhow.  The chocolate making workshop takes place at my West Bridgford cooking school

IMG_9836

Previous guests getting stuck in.

And really enjoy making these luxurious chocolatey treats

 

The class will take place week beginning 11th February and repeated at the following times

Monday 11th, 11.00 – 12.15pm

Tuesday 12th 12.30 – 1.45pm

Tuesday 12th 5.30- 6.45pm

Wednesday 13th 11.00- 12.15pm

Thursday 14th 12.30 – 1.45pm

Simply pick a date and time that suits and contact me to book your place

Susan@nutrition-coach.co.uk or 07946 301338

valentine chocolate making

 

What’s included

  • How to create your own raw chocolate from scratch with minimal equipment and experience
  • All ingredients are included and you’ll receive a recipe card
  • The differences and benefits of raw chocolate over commercial chocolate
  • Customise your chocolates with a variety of freeze dried fruits, nuts and flavours, including heart shaped moulds
  • Take home your chocolates in your own customised packaging

All this and lots of tasting too for £25 per person: maximum 4 people

willow5

Photo courtesy of Wilow and Dove

 

Take a virtual peak around my kitchen where you will be making your own chocolates

My WORKSHOPS ARE FREE FROM GLUTEN, DAIRY AND EGG

 

me edited

 

If you’d like to come to any of the workshops please contact me

Susan Hart, nutrition coach

susan@nutrition-coach.co.uk

07946 301338

 

Veganuary

Veganuary –  have you gone meat free this month?

Veganuary is an international campaign aimed at encouraging people to be vegan for the whole of January. https://veganuary.com.  Last year the campaign grew by 183%, with 168,542 people signing up to go vegan.  So far this year over 250,000 people from 193 countries have taken the month-long pledge to try veganism

veganuary

Concern for animals, taking better care of the earth’s resources and the environment, the health advantages of a plant-based diet or curiosity are just some of the reasons for people taking up the veganuary pledge, with many high profile vegan celebrities on board

 

veganuary

vegan miley

 

If being vegan for a whole 31 days seems too much of a challenge then why not try taking part in the ‘Meat Free Monday’ campaign, originally started by the late Linda McCartney.  If you need recipe ideas then have a look at the ones I have created for you. http://www.nutrition-coach.co.uk/blog/category/recipes/

Who can resist the ultimate comfort food – LM vegan sausage and onion sandwiches!

LM vegan sausage sandwich

If you’re not a diva in the kitchen then the supermarkets are on hand.  Many have seriously upped their vegan game.

Marks and Spencer.

Marks and Spencer’s new vegan range. Photo by Sally

aldi

Aldi’s vegan aisle Photo by Sophie

 

Eating vegan food is now easier than ever, thanks to raised awareness, an increase in veganism and the availably of foods on the High Street, in restaurants and cafes.  For instance last year Pizza Hut announced that all of their restaurants will now stock vegan cheese, after it was successfully trailed; Zizzi and Pizza Express have been serving great vegan options for a while now, with more in the pipeline I’m sure

Zizzi's

Zizzi’s

Waggamamas has an ever expanding vegan and vegetarian range

Kare Burosu ramen

Kare Burosu ramen

Many coffee shops now serve vegan sweet treats, sandwich shops like Pret have even created a number of vegan only outlets and Greggs has just launched a vegan sausage roll, that is flying off the shelves

And small independents are also keen to attract new vegan customers; Chocks away https://www.facebook.com/Chocks-Away-Nottingham-City-Airport-379455688792762/  a cafe linked to Nottingham City airport has increased its range of vegan options

chocks away

chocks away

 

And No 12 Hounds Gate https://www.no12houndsgate.co.uk , Nottingham is a new vegan and vegetarian only cafe

pastrami

No 12 Hounds Gate

carrot salad

No 12 Hounds Gate

And pubs like the Angel microbrewery in Nottingham City centre http://www.angelmicrobrewery.com and the Horse and Plough http://www.castlerockbrewery.co.uk/wp-content/uploads/2017/04/April-menu-Vegan-1.pdf at Bingham are really flying the vegan flag

Angel micro brewery

Angel micro brewery

Starbug burger, Horse and Plough

Starbug burger, Horse and Plough

If you are currently taking part in veganuary or going meat free every Monday and want to continue then consider coming to see me, either for a one to one nutrition consultation or one of my vegan cooking classes.

vegan cooking class