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

 

 

Speedy stir-fry

Speedy stir-fry – serves 2 or 3

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

IMG_3640

To celebrate the Chinese New year why not cook yourself this vegan speedy stir-fry.

This recipe makes a really quick and tasty light lunch or a more substantial supper dish.  The peanuts and sesame seeds add protein and some useful minerals like iron and magnesium and all the veggies are bursting with vitamins, fibre and antioxidants.  The wholegrain rice also adds some useful protein and fibre.

 

 

 

IMG_36311 packet microwavable wholegrain rice

½ (100g) large onion – sliced

2 (130g) carrots – cut into matchsticks

1 (130g) red pepper – sliced

80g spring greens or spinach or kale- shredded

20g fresh ginger – thin strips

¼ – ½ tsp dried chilli flakes

30g unsalted peanuts or cashews

1 spring onion – sliced

½ tsp soy sauce

1 tsp *toasted sesame seeds

 

 

Heat a wok (or non stick frying pan) until it is really hot and add 1 tsp of vegetable oil. Quickly add the sliced onion and keep them moving in the pan (with a large spoon or chopsticks). After 2 minutes add the carrots. Again move them about to stop them burning. If it looks too dry add a splash of water

 

After another 2 minutes add the pepper, greens, ginger and chili flakes. Cook for 5-8 minutes until the veg soften slightly

 

In the meantime microwave the rice according to the instructions on the packet (usually 2 minutes).  This step can be missed out, just tip the rice straight into the wok and cook for an extra 2 minutes with a splash of hot water

 

IMG_3639Add the steaming rice to the wok and mix in. Add the peanuts, soy sauce and spring onion and again stir to mix

 

IMG_3644

 

 

Divide into 2 bowls for a generous evening meal serving (358 calories) or into 3 bowls for a lighter lunch or 5:2 fast diet meal (238 calories). And sprinkle over the toasted sesame seeds

 

Now you know how simple it is what are you waiting for?! 

* To toast sesame seeds. Heat a nonstick frying pan – don’t add any oil. Add the sesame seeds and keep moving the pan to stop the seeds burning. They will start to colour and go golden brown after 2-3 minutes. Switch off the heat and allow to cool before tipping into a container with a lid. The toasted seeds will keep for 2-3 months

Veg out – No 12 Hounds Gate, Nottingham

Veg out – No 12 Hounds Gate, Nottingham

 

For various reasons many of you are trying ‘veganuary’, a world wide Campaign to encourage people to be vegan for the whole of January.

veganuary

As you know I was a lifelong vegetarian and a recent convert to vegananism and I’m always on the look out for new places to try that are either wholly vegan/vegetarian or have great vegan options. And No 12 Hounds Gate in the City centre (formerly the white rabbit teahouse) is a great new find. It’s a small independent vegan/vegetarian café run by a young couple, Ritchie and Lauren who pride themselves on making dishes from scratch using locally sourced ingredients and suppliers.

no 12 hounds gate

The owners Lauren and Ritchie

 

And their promise is that anything on the menu can be made vegan

Screen Shot 2018-01-20 at 12.28.48

They shut at 4.30, so my friend and I decided to have a very late lunch or was it an early tea and arrived at 3pm, there was not a seat to be had. But the other visitors kindly moved around and with some rejigging and many apologetic smiles for nudging and bumping we were seated.

specials

Now time to concentrate on the menu and the specials board. We were spoilt for choice I didn’t know whether to have an open sandwich, with some delicious and unusual sounding fillings, a robust salad or make up my own Buddha bowl. But we both agreed we needed to save some room for a pudding!

pastrami

Pastrami and wholegrain

 

In the end I opted for Pastrami and wholegrain – homemade vegan pastrami, wholegrain mustard, mayo, sauerkraut, gooey vegan cheese and rocket served on toasted bread for £5. My friend ordered the ‘special’ warm roasted carrot salad with quinoa, mint, clementine, cranberry’s, vegan cheese and walnuts for £7.50

carrot salad

warm roasted carrot salad

 

Check out my review online at the Nottingham Post http://www.nottinghampost.com/whats-on/food-drink/vegan-reviewer-cant-fault-nottingham-1089499

NP vegan review

When my open sandwich arrived it looked pretty impressive, as was the large carrot salad. Both looked beautiful, but equally as important they tasted delicious and not to miss out we shared the dishes. Ritchie and Lauren had somehow elevated the humble carrot to being the star of the show and I still don’t know how they made the pastrami but it was amazing and each mouthful had so many different flavours and textures.

pastrami1

After a suitable gap we decided to share a pudding and opted for the ‘special’ toasted homemade banana bread with vegan peanut butter and chocolate ice cream topped with caramelised walnuts for £4. Now who wouldn’t want to tuck in to that and we weren’t disappointed when it arrived. It was gooey, chocolatey and peanut buttery. I was very pleased we decided to share because it was a rather generous portion

banana cake

toasted homemade banana bread

 

I would highly recommend this café to anyone. The owners are very accommodating and engaging and were happy to talk to us about their plans for the future of the café. It has a very sociable feel to it, partly because it is so cosy and the tables are quite close together.

We were the last to leave and the closed sign had just been put up but a young couple were standing outside in the cold looking at the menu so Ritchie said they could come in and eat something whist they tidied up the café. How kind is that

steamy outside

 

How much have you put on over Christmas?!

How much have you put on over Christmas?!  

Christmas Weight gain

So the festivities are almost over, the christmas tree will soon be packed away for another year and you will  be trying to get through all the chocolate, biscuits and treats that were either bought or received as gifts

And then its ‘New Year resolution’ time; get fit, get slimmer, get active, get alcohol free?! Why do we make these kinds of resolutions in January?  Well, maybe my game of festive bingo may provide some clues!

Have a look at the bingo card below see how many items you consumed over the last few weeks, then count up the calories.  Shocked?!

 

festve-bingo

 

In true bingo style lets see if you got

  • The four corners; 870 calories in total
  • a line across; 950 calories in total
  • a line down ; 1,120 calories in total
  • a diagonal line ; 1,170 calories in total
  • A FULL HOUSE is 4,360 calories in total

weight-gain-over-xmas

You could consume 3,289 calories from your Christmas day dinner alone.  And maybe after completing the festive bingo card you can see where those calories have come from. And that’s before we add in the calories consumed or drunk on New Years Eve and day.

free nutrition session

If you are one of the many who stepped on the scales this week and quickly stepped off again I can help.  I have many clients who want to see me in January so I can help motivate and support them and you to shift the pounds, make healthy eating goals or adopt a healthier lifestyle

dry-january1

 

vegan cookery classes

You might want to see me for one to one healthy eating advice, how to survive Dry January or join one of my healthy eating cooking classes so you can fully embrace  ‘Veganuary’.

veganuary

My one to one nutrition sessions last 50 minutes and cost £40, but I have a special offer of 3 sessions for £100.  If you need cooking inspiration my classes cost £25 or 6 sessions for £125 (6 for the price of 5). Click on this link for more details about my classes

A pervious client was kind enough to write these words

ryans-testimonialSo if you want to be lighter, healthier and more motivated in 2018 give me a call

07946 301338