How to maintain a vegan diet

How to maintain a vegan diet

If you’re new to the plant-based lifestyle or are worried about making the transition from a vegetarian to a vegan diet, Nutritionist Resource, the online resource for all things connected to health and well-being, have got some handy tips about How to maintain a vegan diet

nutritionist resourceThe full article can be viewed here https://www.nutritionist-resource.org.uk/blog/?p=7770

And I have provided the ‘handy tips’, which include how to veganise your favourite meals, planning ahead, don’t be hard on yourself, and how seeking professional support could ensure you maintain a healthy balanced lifestyle

vegan breakfast

vegan cooked breakfast in a cafe

 

If this sound like you and you are moving towards a more plant based diet then I can help with that transition

  • one, because I am a qualified nutrition coach
  • two, I am a vegan myself, and
  • three, I’m a trained chef and deliver vegan cooking classes

what I do 5

 

Cheers to vegan beer

Cheers to vegan beer!

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

With the rise in popularity of cask ales and craft beers, I’ve noticed over the last year or so a number of establishments have started serving unfined vegan beer and lager. Breweries that saw the potential for this un-tapped (sorry!) market include Magpie, Angel Microbrewery, Brewdog and Castle Rock. Many of them also serve tasty vegan food too

crafty crow outside

angel

Angel

 

Magpie, a Nottingham based brewery is sold in two local pubs; Crafty Crow opposite Nottingham castle and Doctor’s orders on Mansfield Road, Carrington. I visited the crafty crow on two occasions, the first time they didn’t have any vegan beers on tap. The second time was more successful and I had the choice of one draft beer and a couple of craft beers and a few lager’s.

crafty crow label

I opted for the draft cherry raven, a rather tasty dark cherry stout. It looked so appetising and didn’t disappoint; not too sweet or fruity. The pub also has a food menu, but with only one choice of starter and main, I’d probably go elsewhere to eat.

crafty crowe

One of my volunteers (Paul Clarke) visited their other hostelry; Doctor’s orders, an incredibly small intimate place but they were able to offer a Magpie ale. Unfortunately the pumps were not clearly labelled and the staff didn’t know that another beer from the Framework brewery was also vegan. Being so small they don’t serve any vegan food options other than snacks.

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You can also read my review in today’s Nottingham Post and online

Nottingham Post

In the name of research I continued to drink my way around Nottingham and happened upon the Barley Twist on Canal Street, a Castle Rock establishment. The staff were very well informed and the beers clearly labelled

barley twist board

I opted for a light beer called ‘fallen odyssey’ and my drinking companion ordered another vegan beer the session IPA.

barley twist beer

Both were delicious and easy to drink. Another good Castle Rock pub that deserves a special mention is the Horse and Plough at Bingham, they always have at least one vegan beer on draft and unlike most of the other pubs serves great vegan food, it even has a separate vegan menu and again the staff are knowledgeable and helpful

 

Good food brings me on to The Angel on Stoney Street in Hockley. Not only are all its beers vegan and brewed on the premises, but their vegan food is also well worth a visit. I’ve tried their amazing jackfruit pulled burger and ‘steak’ and squash pie, with the best chips ever. Their beers are pretty good too ranging from a light easy to drink session beer to dark stouts and everything inbetween.

 

The last place on my mini vegan beer tour was Brewdog on Broad Street. It specialises in craft beers that tend to be a bit stronger, but their Punk IPA (on draft) at 5.6% ABV wasn’t too bad as long as I stuck to just a half. They also do a fair amount of vegan food to soak up the alcohol

 

I’ll just squeeze in three more Castle Rock pubs (visited by another volunteer, Kate) that deserve a mention; the Yarn bar, in the Theatre Royal, the Fox and Grapes in Sneinton market and the Beer Headz, in the old ticket office at the station. Staff at both pubs were very well informed and enthusiastic about their beers, but unfortunately the beers were not labelled as vegan

 

Fox and Grapes

Fox and Grapes

Beer Headz

Beer Headz

I am really excited by the prospect of more pubs embracing vegan beers, my waistline on the other hand might not be as excited!

Is it healthy for children to be vegan?

Is it healthy for children to be vegan?

Veganuary has come to an end, but for many who took the pledge to be vegan for January they have decided to carry on and remain vegan.  And often that decision is applied to the whole family, including the children

Vegan children 

This week the BBC programme ‘Food – truth or scare’  looked at the stories behind the confusing headlines about veganism and children

vegan children

 

 

and focused on the ‘Driver’ family with two young children.

 

 

I want to separate fact from fiction and help you to make an informed choice about your families health

 

Some issues to consider

Variety – the TV family had a good diet but tended to rely on the same foods for their protein, fibre etc.

So aim for as much variety as possible, using a mix of ready prepared dishes like burgers and sausages and homemade meals like soup, lasagne and other pasta dishes.  And of course serve plenty of vitamin packed vegetables and salads

vegan protein

If you need some inspiration have a look at my recipe page  http://www.nutrition-coach.co.uk/blog/category/recipes/

Calories

Children aged between 2 and 13 years need between 1000 and 2000 calories a day, depending on their age, gender and activity levels.  Therefore its important to get as much energy in every meal as possible.  Fat is the most calorific at 9 calories a gram with protein and carbs coming in joint second with 4 calories per gram

This is a concern for the ‘Driver’ family showcased on ‘Food – truth or scare’

Its therefore important to make sure children generally do not have reduced fat products i.e. yoghurt, milk, cheese etc.  There are vegan and plant based versions of all these products that often have the addition of extra vitamins and minerals

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When making vegan mashed potato or mac and cheese for instance, add plenty of ‘marg’, milk, nutritional yeast and cheese.  Not only will this increase the calorie content, without increasing the portion size but it will add calcium, vitamin D and some B vitamins

 

 

These headlines make for scary reading, but malnourishment can occur with any diet.  It is therefore essential that your child eats ‘a rainbow of colour’.  By that I mean lots of different fruits and vegetables in order to obtain the maximum type of vitamins, minerals and fibre.

Vitamin C

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A hand blender can come in very handy.  It allows you to hide lots of vegetables in a pasta sauce for instance.

A blender can also be used to make delicious fruit rich smoothies

 

Make your children’s food exciting 

packed lunch

This is a photo from a vegan parent, who makes packed lunches for her vegan children.  It has fibre filling wholemeal bread filled with vegan cheese and pickle.  Crackers and hummus  – great source of protein and calcium.  And plenty of colourful fresh fruit

 

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This is another lunchbox made by a vegan mum for her vegan 5 yr old’s lunch today; homemade pancakes with low sugar fruit spread, Violife original plus fruit and veggies

How tasty do they look!

 

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When making smoothies add peanut butter or avocado to increase the fat and protein content

 

 

Planning ahead

Try and draw up a weekly meal plan, like this one from the Veganuary campaign.  This will help with shopping and cooking.  It will also make sure there is plenty of variety

 https://veganuary.com/wp-content/uploads/2016/07/Family-Friendly-Meal-Plan-1.pdf

top-affiliate-marketing-tip-for-beginners

 

Tinned beans (chickpeas, cannellini, butter beans etc) can be blended in to a pasta sauce to increase the protein and calorie content.  Hummus (chickpeas) is also great on sandwiches, jacket potatoes and crackers

 

 

In this short video I explain some of the nutrients that need to be included into your families daily diet

Foods rich in these nutrients include Brazil nuts (and nuts in general), seaweed, kale, avocado, flaxseeds (linseeds), sesame seeds, tofu, Marmite and certain fortified products like cereals, bread, plant based milks, pasta sauces and orange juice

Good News!

The good news is vegan diets are generally higher in fruits and vegetables and wholegrains. This has the potential to reduce the families risk of cardiovascular disease, type 2 diabetes, obesity and some forms of cancer

top-affiliate-marketing-tip-for-beginners

Smoothies are another great way to get children to eat a range of foods.  They can also help you to make them.

 

This short video shows another vegan mother sharing her favourite smoothie recipe.  But the combinations are endless.

 

Nottm Post Winter

 

I am a vegan nutrition coach and chef, so If you need additional help and support to keep your vegan family healthy, then consider a nutrition session or vegan cooking class with me

 

07946 301338  Susan@nutrition-coach.co.uk

Accidentally vegan!

Accidentally vegan!

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

As the number of people adopting a vegan lifestyle increases so does the number of products, food items and drinks that specifically cater for their needs.  As well as vegan specific foods like cheeses, yoghurts, sausages, cakes, pastries etc there is also a growing number of accidentally vegan products out there………

You may be surprised just how many vegan items you are consuming!

But first of all a big caveat; the items below are what I would call snacks, treats and convenience foods i.e. to be consumed occasionally.  The majority of a healthy balanced diet should be in the form of freshly prepared foods like vegetables, fruit, wholegrain carbs, water, fats from olives, avocado and nuts and protein from nuts, seeds, beans, pulses, non- dairy, soya etc.

Accidentally vegan!

lets start with biscuits; these are from Aldi, Tesco, Wilko, B&M, Poundland, Asda etc

I have it on good authority that the Crocus cafe ( https://www.crocuscafe.com) in Lenton, Nottingham make an amazing oreo cookie cake, just what you need for a special treat

ore cake

 

And lets not forget one of our childhood favourites Fox’s party rings!

vegan party rings

 

 

 

 

 

 

 

 

If you want to know what food in most UK supermarket is vegan friendly then I suggest you visit https://myvegansupermarket.co.uk

Christmas treats

There are now more than ever, some delicious vegan Christmas treats that should make the whole family happy

Snacks 

vegan onion rings

 

Sainsburys onion ring crisps

 

 

vegan christmas

Coop’s Christmas dinner crisps

 

Coop’s Christmas dinner crisps

 

vegan snacks

 

 

Tesco churros

 

 

 

vegan malt loaf

Aldi ‘Malt’ loaf

vegan savoury biscuits

M&S crackers

vegan nut bars

Aldi quinoa protein bars

vegan millionaire shortbread

Millionaire shortbread from Sainsbury photo by veganoo

vegan savoury biscuit

Aldi crackers

vegan Prawn cocktail crisps

Many crisp varieties including Walkers Prawn cocktail, and Worcester sauce flavours, McCoys BQ chicken, Skips, Pringles Smokey bacon. All available at most supermarkets

 

 

 

 

Cooking ingredients

vegan sauce

Sriracha mayo

vegan sauce

Asian spicy pastes and sauces

 

vegan choc drink

Liquid chocolate from Aldi and other supermarkets

At the very least this blog should give you some stocking filler ideas for the vegans in your life

vegan caramel spread biscoff

Lotus biscoff spread

merry xmas1

Veganism from an omnivores perspective

Occasionally I like to have guest bloggers, it’s interesting to get a different perspective.  So I’ve teamed up with Jade the Notts Foodie http://www.nottsfoodie.com.  She is a Nottingham based food lover and critic who is dedicated and passionate about trying as many new foods and experiences as possible.

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A few weeks ago I did a guest blog on her site about the great vegan food at Baresca http://www.nottsfoodie.com/baresca-vegan-review/

Baresca

Its now her turn ………..

 

Veganism from an omnivores perspective Guest blog – by local food blogger Notts Foodie

 

“I’m a vegan” the three words that can put dread into many a carnivore. Up until a few years ago those words would have me rolling my eyes and searching for a different conversation. It was only when I met my colleague, a vegan, who educated me and broke down some assumptions I’d made.

Oscar and Rosies

Oscar and Rosies

The issue lies, I believe, with the media’s portrayal of vegans. With almost 600,000 people within the UK choosing the lifestyle (that’s more than the population of Nottingham and Derby combined) it’s likely that we’ve all met one or two, whether you were aware of them is a different question. It seems that people only tend to remember the vegans who are vocal, passionate or portrayed in a bad light. These vegans are the ones I’d previously only been aware of and are the reason for the discriminating mind set I’ve worked hard to shift.

Before I go any further I want to point out that this isn’t a blog about name calling it’s merely my experiences of veganism as a fully-fledged carnivore and how, with the help of education and understanding, I’ve come to admire that way of life.

top 5 vegan restaurants

Cafe Roya, RobeRoom, Zizzi, The Peacock, The Kiosk

 

When I met my colleague I didn’t have a clue what type of foods vegans eat, I wouldn’t know what to feed one, whether I should be cautious about showing her the pictures on my food blog or whether I should feel guilty that I’m not offering her a cup of tea. After several months of working together I started to ask those stupid questions to try and get a better understanding and stop feeling guilty for my own lifestyle choices. I found out at this point that she didn’t like cruelty to any animal, she used to eat meat, used to be a pescetarian which progressed to vegetarian and then eventually veganism, she also wasn’t vocal about it as she saw it as her choice. I liked this and I loved the fact that she had no intention of trying to make me a vegan.

thai-tofu-curry

Roll forward three years and I now have an idea about what to feed her if she came around for tea, that Oreos are an easy biscuit choice, dark chocolate is vegan (this blew my mind!) and that you can be unhealthy. I’ve also come to realise that there will always be people who are ignorant and who have no intention to cater for them. This annoys me now. I’m not talking about restaurants I’m talking about things like BBQ settings, work functions where dietary requirements are ignored or being given vegetables (and then offered ice cream to apologise!)

willow and dove vegan choc

As a carnivore I’m glad that I’ve had a chance to ask stupid questions in an informal setting without the worry of being patronising or being converted. Some of the stupid questions I’ve asked and genuinely want to know the answers to are below – sorry in advance.

  • What do you eat?
  • If I gave you a million pounds would you eat this?
  • Can you go out to eat in restaurants?
  • What’s the issue with honey?
  • Don’t you like the taste of meat?

vegan 12th

If you’re reading this as a meat eater but have that feeling or instant thought of “eurgh vegans” then I ask you to go away and find one that will help you understand their life. My colleague is great as she is aware that I am blissfully ignorant in terms of animal cruelty and I don’t want to know. I want to be in my own bubble and she accepts that, just as I accept that she’s been brave enough to burst her own bubble. Just make sure that you make clear your intentions and why you’re looking to know more, it’s not to be converted and it’s not to find ammunition it’s purely education. You never know, one day vegans may rule the world.

chocks cake

Chocks Away, Nottingham City airport