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

 

 

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

 

 

Pearl barley summer salad

Pearl barley summer salad Servings 2, 165 calories per serving

For more health and wellbeing advice please visit my website http://www.nutrition-coach.co.uk/

IMG_3173Pearl barley is high in fibre, calcium and protein, but low in fat and calories. It has a nutty flavour and chewy texture, and in this salad it makes a pleasant change from quinoa or couscous.  So don’t confine that packet of pearl barley in the back of the cupboard to only winter stews, casseroles and soups.  It is an all year round marvel.  If you don’t have the time to cook the barley, then a quick cheat is to use a microwavable pre-cooked packet

And don’t forget it makes an ideal dish for all you 5:2 fast dieters out there.  At only 165 calories,  that leaves you with 335 calories for the rest of the day.

50 g raw or 160 g cooked Pearl Barley – or 1 packet pre cooked microwavable barley

1 tsp Marigold Swiss Vegetable Bouillon Powder

250ml boiling water

¼ tsp crushed red chilli flakes – or ½ – 1 small fresh chill finely sliced

IMG_318380 g cucumber, chopped

80 g carrot, grated

80 g (1 medium) tomato, chopped

80 g (½)  yellow pepper, chopped

5 g (10 leaves), mint chopped

5 g (small handful) parsley, chopped

For the dressing

2 tsp, olive oil

1 tsp balsamic Vinegar , apple cider vinegar or lemon juice

½ tsp Wholegrain Mustard

large pinch of ground black pepper and small pinch of salt

If you don’t want to calorie count you don’t have to be so exact with the veggies.  But stick to the weight for the pearl barley

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Place a medium sized saucepan on to the heat and add the pearl barley. Toast for 2 minutes, until it starts to smell malty. Add the vegetable powder to the water and stir. Then quickly add to the toasted grains

Be careful as the pan will be very hot and will bubble furiously

Add the chilli flakes, reduce the heat to a simmer and cook for 50 minutes.  Ignore this step if you are using already cooked pearl barley

Meanwhile chop all the veg and herbs.

 

Prepare the dressing by mixing the oil, vinegar, pepper, salt and mustard. Taste and adjust the flavours as necessary

 

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When the barley is cooked (it should still have a bite) let it cool before adding in the vegetables, herbs and dressing

Mix well and serve in two bowls

 

 

 

 

Non fast day additions

½ a tin of chickpeas – 135 calories

½ a ripe avocado – 150 calories

28g of unsalted cashew nuts – 164 calories

2 quorn fillets – 110 calories

 

Cookery classes for students

Cookery classes for students

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

Do you want your children to be able to cook for themselves when they go off to university?

Are you a student about to leave home and have to prepare your own meals, budget and shop for food?

Some time ago research found that over 30% of students didn’t know how to boil an egg or cook a jacket potato.  And the truth is they my be in more regular contact with the local pizza delivery service that they are with their parents

Many students also admit to skipping a meal or two in a day.  This can play havoc with your weight because your body doesn’t know when it is next receiving food and will therefore store what it gets as fat.  Combine that will copious amount of cheap alcohol, ready meals and lots of sitting and a healthy lifestyle goes out of the window.

Poor or limited food choices and a high reliance on takeaways and sugary foods are not what the brain needs to keep it functioning and firing on all cylinders.

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So my West Bridgford cookery classes (lasting 1hr 15mins) could be just what you are looking for!

You will learn to cook some basic dishes using everyday, inexpensive ingredients like veggie tacos, sweet potato falafel’s, Thai green curry, lasagne to name but a few

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Click on a short virtual tour of my kitchen


The cost is £25 per lesson or 3 for £60.  I take up to a maximum of four students per class, so everyone gets time and attention
All ingredients, recipes and equipment are included

The classes take place every Thursday at 2pm, starting 3rd August; so just pick a date or series of dates (they don’t have to be consecutive) and contact me to book a place

Susan: 07946 301338, susan@nutrition-coach.co.uk

 

Easy beetroot hummus

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

beetroot hummusEasy beetroot hummus

I made a variation of this dish last year but over the weekend I wanted a snack; I had a tin of chickpeas and some left over blended beetroot and this super quick protein packed snack was created!

It makes enough for half a dozen people, although it keeps for 3-5 days in the fridge

This can also be made with shop bought or left over home-made hummus. Simply tip it in the blender add your beetroot and switch on!

Beetroot’s are rich in fibre, vitamins (especially folic acid) and antioxidants.  If you buy fresh beetroot you can also eat the leaves which are full of calcium and iron

beetroot hummus400g tin of drained chickpeas – reserve some of the water

1 clove of garlic

1 ½ tablespoons lemon juice

1 tables tahini – sesame seed paste

3 cooked beetroot’s (I use the ones in the vacuum packs)

pinch of salt and pepper

 

beetroot hummusPut all the ingredients in a blender. I like to use my nutribullet but a food processor or hand stick blender is just as good.

Blend for 20 – 30 seconds or until you get your desired texture.  Add some of the chickpea water if it’s too thick

Taste and add more lemon juice or pepper if necessary

 

beetroot hummusTip in to a bowl. To firm up the texture and to let the flavours develop cover and leave in the fridge for 20 minutes or longer.

But if you can’t wait that long serve immediately with some Ryvitta or vegetable sticks

 

 

 

Veg out – the Marigold, West Bridgford

Veg out – the Marigold, west Bridgford

 

marigoldI’m always keen to try new restaurants, so when I walked past the recently opened Marigold Indian restaurant on Gordon Road, West Bridgford and noticed it offered local residents a discount; well that was all the encouragement I needed

That weekend I booked a table for 6 and was ready to try some interesting flavours. The restaurant itself is spacious with enough room between the tables, the décor is subtle and the bar was well stocked, so the first job was to order 6 draft Cobra’s whilst we Marigold studied the menu. This is always a much quicker task when like me you’re vegetarian or vegan, as the choices are more limited. But to be fair I was pleasantly surprised with the options. The staff (who were incredibly hospitable and helpful) were also able to offer advice and suggestions.

 

Whenever I go to an Indian restaurant I’m always seduced by the mouth watering array of starters and therefore fill up and have very little room left for the main course. So with that in mind we all opted for one popadom each and all the little chutneys. For my main course I decide to try ‘Desi Handi’ a medium spiced vegetable dish – the description was giving nothing away.

My full review of the restaurant is in the Nottingham Post both online and hard copy (Wednesday 21st)

The poppadum’s were as expected; dry, crisp with lots of spicy and cooling dips. Then my curry arrived and it ticked all the boxes; the portion size was perfect (not too big and overwhelming), the sauce wasn’t oily, the vegetables were chunky and it was bursting with flavour and spice. I always share a plain steamed rice (all the fancier ones have extra calories!) and a roti (its thinner and smaller than a naan with no butter/ghee/oil daubed on the top)

Goodness it was good! My dinner companions also enjoyed their meals; the biryani dish was enormous and could easily feed to moderately hungry adults, the garlic chilli chicken also received a lot of praise as did the Tava karahi; a spicy dish served on a cast iron plate

The marigold is not the cheapest restaurant of its type in West Bridgford or even Nottingham but it has a very welcoming price difference between meat and veggie options. My vegan curry was £9.95 the meat versions were £12.95, king prawn dishes £18.90 with Rice on top. But thankfully we all received the local residents £25% discount. But fear not if you are not from West Bridgford – pick up their ‘Diners’ members card and you will receive 20% off your food bill. Very nice indeed

Marigold

 

So with all of that in mind the Marigold has become my number one Indian restaurant in West Bridgford if not Nottingham!! Give it a try and I’m sure you won’t be disappointed

Vegan cookery classes

Vegan cookery classes – Simply veg!

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

next vegan cookery class

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 raw chocolate 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 jenny

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 and 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

 

Beetroot pasta salad

Beetroot pasta salad

They say you eat with your eyes first.  Well, this delicious and colourful salad will have you drooling!  It is packed with vitamins, antioxidants and fibre.  The earthy taste of the beetroot and cumin is really complemented by the fiery horseradish.  Of course its up to you how hot you go!

At only 165 calories a portion it is perfect for anyone wanting to lose weight, especially you 5:2 fast-ers.

Beetroot pasta salad – serves 2, 165 calories a portion

beetrootbeetro160g cooked beetroot, cubed (I used the pre-cooked vacuum packed version), 60g grated carrot, 100g of cooked and cooled wholemeal pasta,

The dressing –  1tsp horseradish puree (from a jar but not the creamed version)  or fresh horseradish if you have it, ¼ tsp each of ground paprika and cumin,  2 tsp lemon juice, 1 tsp orange juice, 1 tablespoon olive oil, large pinch of ground black pepper, small pinch of sea salt,

1 tablespoon fresh chopped mint or parsley

Make the dressing by mixing the spices, oil and juice together.  I use an empty clean jam jar. Set aside.

horseradish

 

 

 

 

 

 

 

 

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Mix the vegetables into the cold pasta pour over the dressing and mix well.  Sprinkle over the fresh herbs and mix again.

Divide in to two bowls and serve

 

 

 

Non-fast day additions

Add a large mixed salad (180g) – 50 calories in total

Add ½ tin drained chickpeas for two– 145 calories in total

Add ½ an avocado – 150 calories

The Parlour

Step in to the Parlour for breakfast

 

14344975_1246108248742642_812204112531224888_nA number of months ago the Parlour, on Bridgford Road, changed hands and has undergone a mini transformation. Thankfully it still retains its quirky mis-matched furniture, happy hour cocktails and hopefully its pleasing food menu

 

As a vegetarian I was really excited when the Parlour (under its previous ownership) dedicated more of its menu to vegan and vegetarian options, but sadly the choice has been slowly eroded. So it was with some trepidation that I arrived one weekday morning. Happily the menu was littered with veggie options, but only a few vegan ones, which was disappointing. The veggie choice ranged from the full works veggie breakfast (with all the usual suspects), granola, an egg banjo pretzel (no I don’t know either!), scrambled egg on toast, eggs Florentine and Colombian eggs. All egg heavy and nothing specifically vegan. Maybe they could serve the granola with soya milk and without the honey, or toast and jam. Not thrilling is it?!

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Well I had a long day ahead of me so I went for the full veggie breakfast and a soya cappuccino. Both arrived at the same time (which I like) and both were piping hot. Two ticks so far! The toast was a multigrain and nice and thick; another tick. The tomato was well cooked and nice and soft; tick. Anyone who knows me knows I hate undercooked grilled tomatoes! The veggie sausage (homemade possibly) was slightly burnt and quite bland; no tick! That was a really shame because the Parlour was on course for quite a high breakfast score. But the soya cappuccino was as ever a winner, tick.

parlour

My companion who’s a meat eater ordered the ‘Hangover hash’, Chorizo, pepperonata, hash browns, fried egg and spicy sauce; all served in a piping hot skillet. Although he said it was very tasty he would have either preferred a larger portion or some of my lovely chunky toast.

parlour

I asked the team about their changes to the menu and the reduction of vegan dishes in particular. Apparently they couldn’t perfect the vegan sausage so some options were dropped off the menu. Linda McCartney do a great range of vegan sausages and the Co-op is only next door; just saying!parlour 18449927_10154617819456903_938501313_n

On the whole we enjoyed our breakfast (although £7 for the veggie option is at the top end) and I will probably return to the Parlour to try the egg banjo pretzel.

Homemade bourbon biscuits

Homemade bourbon biscuits

Makes 8 generous biscuits

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125g plain flour

15g cocoa or cacao powder

½ tsp bicarbonate soda

62g of non dairy marg or butter (I used Pure soya spread)

62g golden caster sugar

1 tbs golden syrup

2 tbs non dairy/dairy milk (I used soya milk)

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For the filling

37g non dairy marg or butter

62g sieved icing sugar

7.5g cocoa or cacao powder

Optional – 15g toasted chopped nuts or biscoff paste

 

  • Preheat the oven 180C/160 Fan/350F/Gas 4
  • Put the flour cocoa, bicarb, marg, and sugar in a blender/food processor and mix until to make fine bread crumbs. Or place in a bowl and rub between your finger

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  • Add the golden syrup and milk and blend in the blender or in the bowl with a spoon. Chill the dough for 30 minutes
  • Roll out the chocolate dough between two layers of clingfilm. Remove the top sheet and cut in to two long lengths. Then cut across each length into 8 wide biscuits (about 2.5 cm wide) – 16 in total. Option: Make holes along the edges with a tooth pick or fork to look like the real thing

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  • Spread the biscuits out on a grease proofed lined baking sheet and bake for 30 minutes. Cool on a wire rack

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  • Make the filling by placing all the ingredients (except the nuts) in a blender/processor until a thick buttercream is achieved. Or put the marg in a bowl and gradually add the icing sugar and cocoa. Add the nuts and mix well

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  • Spoon the mixture right up to the edges of 8 of the cold biscuits. Sandwich with the remaining 8. Store in an airtight container for up to 2 weeks

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