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

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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

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/

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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

 

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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 restaurant review. Zizzi Nottingahm

Veg out restaurant review. Zizzi Nottingahm

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

 

I love Italian food but as a vegetarian it can sometimes be tricky when it comes to cheese. As regular readers will know just because it says veggie on the menu doesn’t mean it is if the restaurant or chef doesn’t understand the subtleties of vegetarianism and scatters Parmesan over everything.

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I am also supporting veganuary so it was with some trepidation that I booked a table for two at Zizzi’s in town. But happily my concerns were unnecessary.

 

 

vegan ragu on menu

Because as soon as we sat down I saw the ‘specials’ on the wall and there was a vegan lentil ragu; we’re off to a good start! After our drinks order was taken (which included a note of vegan options) the server presented me with the ‘vegan’ menu and it was littered with tasty morsels.

 

 

NP zizziMy review is also online at http://www.nottinghampost.com/other-restaurants-take-note-vegan-menu-at-zizzi-in-nottingham-gets-the-thumbs-up/story-30078916-detail/story.html and will appear in Wednesdays Nottingham Post

zizzi NP

zizzi Vegan menuWhat delighted me the most was the addition of vegan cheese with the pizza and pasta dishes. In other establishments I’ve noticed that the vegan options are just vegetarian minus the dairy or egg. But I could choose from a vegan bruschetta with super green pesto, green goddess salad, pizzas with tasty toppings such as butternut squash, balsamic tomatoes and roasted garlic cloves to name but a few

We decided to go for the Sicilian antipasti, which included non vegan buffalo mozzarella but they kept that away from the rest of the vegan food on the wooden board. The olives, artichokes, peppers and roasted tomatoes were all delicious. And served with ‘little soul’ bread (doughy puffs baked with garlic & smoked sea salt.) Great flavour combinations that tasted really good

vegan platter

For my main course I was very tempted by the lentil rage but in the end I plumped for the vegan margherita rustic, a thinner and crispier pizza with vegan mozzarella, accompanied by a simple mixed leaf salad (just to up my 5-a-day).  Please note the glass of water (along with the red wine) – you have to stay hydrated!

vegan pizza

It was delicious and full of flavour and best of all looked like all the other pizzas being presented to diners. It even came with a pizza cutter clearly marked vegan, so no cross zizz4contamination worries. My companion ordered casareccia pollo piccante (spicy chicken in a creamy sauce with fresh tomatoes & baby spinach to you and me!), which I’m told was very spicy and tasty.

If I’d had room for dessert I would have tried the vegan coconut and chocolate ripple gelato.

I am really impressed with the effort a chain restaurant has made to offer a wide range of vegan options throughout its menu (other restaurants please take note). And it was a real treat to have food that looked and tasted like everybody else’s. It’s definitely one to revisit and this time I will forgo a starter and have that coconut ice-cream

Spinach and butter bean gnocchi

Spinach and butter bean gnocchi

Serves 3, 340 calories per serving

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

IMG_3874This is a great vegan dish to celebrate veganuary.  It’s also a great way to use up some leftover tinned spinach from making your favourite curry (but fresh or frozen is equally as good).  It is also really adaptable; so you can use your favourite beans like cannellini, borlotti, chick peas etc.  If you like it a bit spicier then add more chilli, pepper and paprika

The beans add some really good quality low fat protein, the spinach is a great source of fibre and vitamins – especially A,E and K,  which makes it great for bone health

1 (75g) onion

½ fresh chilli

IMG_3868200g chopped spinach (fresh, frozen or tinned)

1 garlic clove

1 tsp olive oil

1 tin (400g) chopped tomatoes

1 tin butter beans

50g pitted olives

1 tsp capers (optional)

½ tsp smoked paprika

Salt and pepper

1 packet dried gnocchi

Splash of lemon juice

Handful of chopped mint

 

 

Fry the chopped onion gently in a pan with the olive oil for 5 minutes until it softens. Add the chilli and chopped garlic and cook for a few more minutes

IMG_3871Add the drained tinned spinach (or the frozen or washed fresh spinach), tinned tomatoes and drained and rinsed butter beans and stir thoroughly. Cook on a medium heat until it all starts to bubble, reduce to a simmer and add in the chopped olives (I prefer the green ones), capers (if you are using them) and the paprika.

 

IMG_3869Have a taste and add a pinch of salt and plenty of pepper. Cook for 10 minutes, stirring regularly

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In the meantime put a pan of water on to boil as soon at it starts bubbling tip in the gnocchi. It is ready when each one pops up to the surface. Scoop out with a slotted spoon and tip into the spinach sauce and stir to mix

 

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Add a splash of lemon juice and a handful of chopped mint and serve in 3 warmed bowls

Blue Monday 2017

Blue Monday!

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

6389379-largeToday, Monday 16th January is considered to be the most depressing day of 2017; for some pay day is nearly 2 weeks away, dry January is getting harder, credit card bills are dropping on the mat, the weather is miserable etc.  So lets make Monday the 16th January all about being uplifted.  Today’s Meat free Monday recipe has some mood enhancing ingredients, to make you feel better.

Energy balls

Makes 25 – 30, which are approximately 70-80 calories per ball

ingredients200g pitted dates (preferably Medjool)

2 tbls chia seeds

2 tbls oats

1 tbls melted coconut oil

¼ tsp ground cinnamon

1 tbls raw cacao powder

100g almonds

100g other nuts (cashew, walnuts, pistachio, hazel, brazil, peanuts)

 

 

  • blendFirstly place all the nuts, oats and chia seeds in your food processor or nutribullet. Blend for 1 minute, until a powder forms and the nuts have crumbled.
  • Secondly add the remaining ingredients. Blend for another minute until a sticky dough forms. You may need to stop the blender and scrape down the mixture so it all blends
  • Wet your hands with water and use them to roll the mixture into little balls. Or use a chocolate mould to make different shapes. This short video will show you how its done
  • At this stage you can place them in a container and store in the fridge. Or you can coat them in desiccated coconut, sesame seeds or cacao powder before placing them in the fridge
  • Now that should put a smile on your face!

energy balls

Additions or substitutions

Use pitted prunes instead of dates

Use ginger powder instead of cinnamon

Use toasted puffed rice instead of oats

Use quinoa flakes instead of oats

Use 1 tbls pea, soy or hemp powder instead of oats

Use sesame seeds instead of chia seeds

Use linseeds/flaxseeds instead of chia seeds

energy balls1

 

And these were the energy balls made by a Twitter follower @SNottsExplorer

Snotts

 

Asian Parsnip soup

Asian Parsnip soup – serves 6

This is a great way to use those wonderful sweet and seasonal parsnips. Not only are they full of slow releasing fibre to keep you nice and full but they are also jam packed with immune boosting vitamin C.

2 or 150g small onions

2 tsp olive oil

img_93881 tbls garam masala and ginger/garlic paste

1 tsp chili flakes

1 ½ ltr veggie stock, either made with 3 tsp bouillon powder or 1 stock cube and boiling water

6  or 600g parsnips

Handful of fresh coriander or parsley leaves

Soya/oat cream (optional)

1 tin of chickpeas (optional)

 

In a large saucepan add the oil and heat. Peel and chop the onions and fry in the oil until soft but not coloured. Add the spices and paste* and cook until its smells really aromatic (about 5 minutes). Keep moving the onions and spices to stop them sticking or burning

* You can also use a clove of garlic and 1 tsp ground ginger or fresh ginger instead of the ginger/garlic paste

img_2094-768x1024Add the chopped parsnips (it’s not necessary to peel the parsnips, although you can if you want) and the stock. Stir, reduce the heat to a simmer and cover the pan with a lid. Cook for 15-20 minutes until the parsnips are soft.

 

Using a hand blender (or food processor, blender or nutribullet), blend until smooth. Taste and add salt and pepper as necessary.

This little 15 second video shows you how easy it is to blend the soup

Soup

 

The soup can now be served. However to make it more substantial and to increase the fibre and protein content add a tin of chickpeas (and their water). Finish with a swirl of non-dairy cream