Next vegan cookery class – 17th October

Next vegan cookery class – 17th October

In West Bridgford

vegan cookery class 17 Oct

 

I have a few spaces left on my next vegan cookery class this Tuesday (17th) at 5.30pm.  We will be making a delicious stuffed aubergine, using lentils and tomatoes with a herby oaty crust

This is the finished dish, as made by two other guests

stuffed aubergine

If you can’t make Tuesday 17th.  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 evening from 5.30 – 6.45pm

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It only costs £25 and all the ingredients, equipment and recipe sheet are provided.  You just need a container to take it home.  You can come for just one class or 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

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.

 

Banana and peanut butter Bread

Vegan Banana and peanut butter Bread –12 slices

This is a great way to use up ripe bananas that might otherwise end up in the bin or composter.  You can also defrost and use any ripe bananas that you have in the freezer.  An extra addition could be 1 tbsp cacao powder, but you will need to add 1 tbsp water to keep the same consistency

I baked this very cake for the visitors at Maggie’s cancer support centre, in Nottingham.  A very kind person sent me this message

“Just been to Maggie’s Susan and had some of your lovely banana cake. X”

 

vegan

225g Plain flour (or use Self-raising flour and no baking powder)

2 tsp of Baking powder

1 tsp vanilla extract

1 tablespoon ground flaxseed + 3 tablespoons water – mixed together

100g Brown/coconut sugar or 75g agave/maple syrup/golden syrup/date syrup

2 tsp Cinnamon or Mixed spice

1 tbsp cacao powder and 1 tbsp water (optional)

4 large very ripe bananas, mashed

75g (80ml) Vegetable or Sunflower oil

120g wholenut peanut butter

2lb loaf tin and grease proof paper or liners

  • Pre-heat oven to 200C/180Fan/400F/ gas 6
  • Mash the peeled bananas with a fork. Mix well with oil, peanut butter, vanilla extract and sugar (and 1 tbsp water if adding cacao powder)
  • Mix the flour, baking powder and cinnamon/mixed spice (and cacao powder if using) together then add to the banana mix and combine well.

This short video shows the cakes consistency and how easy it is to prepare the loaf tin when using a paper liner

  • Pour in to a greased and lined 2lb loaf tin and place in the oven for 20 minutes, before checking. Cover with foil, if the loaf cake is browning. Bake for another 40 minutes (approximately).

vegan cake

  • Allow to cool a little before slicing. It’s delicious freshly baked but even yummier when it goes squidgy the next day!

vegan cakeDo let me know how you get on, and if you make any alterations or additions to the recipe

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Should you go Vegan?

Should you go Vegan?

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

The subject of veganism is appearing more regularly in the media; Lewis Hamilton is the latest big name to follow in the footsteps of Serena and Venus Williams and adopt a vegan lifestyle.  Vegetarian and vegan inspired cafes, pubs, restaurants are springing up all around the country – we have a plethora of them here in Nottingham – number 12 hounds gateRobe roomPeacockhorse and plough, binghamOscar and Rosiesangel microbrewery,cafe royaCrocus cafe to name but a few.  And of course I offer vegan cookery lessons in West Bridgford for those who wish to dip their toe in to vegan waters or for anyone that wants to incorporate more veggies in to their diet

vegan cookery class

Being vegan means not consuming any animal products or by-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.  For many it is also more than just food, it’s a lifestyle choice centred around animal welfare, ethical treatment of animals and people and the conservation of the planet

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This article has also appeared in the local online resource West Bridgford Wire

http://westbridgfordwire.com/susan-hart-asks-go-vegan-2/

 

 

 

Here’s just some of the vegan food on offer in our Nottingham eateries

 

5 reason why veganism is 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)

vegan cookery testimonial J Pemberton 2

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

 

Vegan cookery classes

Vegan cookery classes – Simply veg!

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

My next set of vegan cookery classes are starting this week!

 

vegan classes sept

The benefits of a plant based diet are regularly reported in the media.  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 cookery 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.

 

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

 

vegan cookery testimonial J Pemberton

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 and nutritious.

5 star

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

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Susan Hart, nutrition coach

So what are you waiting for?

 

Contact details

07946 301338

susan@nutrition-coach.co.uk

 

Pulled jackfruit wrap

PULLED JACKFRUIT WRAP (Its best if you can make this the day before ) serves 3 – 4 people

There are a lot of ingredients here, but the taste and texture is so worth it!  You can make large batches of the pulled jackfruit.  When it’s cooled,  portion it up in to freezer bags and freeze for when you need to eat in a hurry.

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I found the tinned jackfruit and liquid smoke at V Spot, a completely vegan shop in Sherwood, Nottingham  http://www.v-spot.co.uk

 

2 tbsp rapeseed or olive oil

1 small red onion, finely diced

2 cloves garlic, finely diced

½ tsp ground cumin, coriander and smoked paprika

1 pinch ground cinnamon

1 pinch ground cloves or star anise, optional

½ – 1 tsp chilli paste/flakes or powder – I used Gochujang

1 tbsp tomato puree

1 tin of jackfruit in water

1 ½ tbsp soy sauce or tamari

1 tbsp. maple syrup or 2 squares of dark chocolate

½ tsp black pepper

1 tsp liquid smoke**

1 tsp apple cider vinegar

4-5 wholemeal wraps

lots of crunchy salad

avocado salsa – optional 1 avocado, mashed, large pinch chili flakes or ½ fresh chilli, 1-2 tsp lime juice, 1 tomato chopped, 1 spring onion finely sliced, pick of rock/sea salt.

**If you don’t have liquid smoke, you could increase the amount of smoked paprika instead

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  • Heat the oil in a medium, heavy-bottomed, pan. Fry the diced red onion until soft and golden. Add chopped garlic and fry for a few minutes.
  • While that is cooking drain the jackfruit and set aside.

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  • Add the spices to the onions: cumin, smoked paprika, coriander, cinnamon and cloves. Fry for a minute or two, to release the flavours.
  • Mix in the tomato & chilli paste or fresh chilli and again fry for a minute, using a spoon/spatula to keep it from sticking.
  • Add in the jackfruit along with soy sauce, maple syrup, liquid smoke and apple cider vinegar. Mix everything really well. Squash the jackfruit pieces with your spoon or fork so that the individual fibres separate. Season with pepper. Simmer the mixture gently for another 10-15 minutes and then allow it to cool down. Place in the fridge overnight to intensify the flavour. If that’s not possible a couple of hours will do
  • Just before you are ready to assemble the wraps, set the oven to 200° C/ Gas 6 Spread the jackfruit pieces on a baking paper-lined baking tray, pull apart any large pieces and bake for about 20 minutes, until they are browned and crispy. Remove from the oven and let it cool
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baked jackfruit

 

  • Make the salsa if you are having it – Mix all the ingredients together in a bowl.  Check the seasoning. Done!

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  • Finally, fill your wrap with salad spread the pulled jackfruit on top and add a dollop of salsa (if using). Wrap up and enjoy.  2 wraps per person

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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