November is world vegan month

November is World vegan month

Does Nottingham cater for vegans?

world vegan day

Today, 1st November is World Vegan Day and the start of World Vegan month.  This year sees a huge rise in the number people adopting a vegan lifestyle or regularly including vegan meals in to their diet; New data revealed the number of vegans in the UK now exceeds three-and-a-half million, or 7% of the population. These figures indicate that veganism has seen a 700% growth in just two years (data from

https://www.livekindly.co/number-of-vegans-in-the-uk-surges-by-700-in-just-two-years/).  Maybe the fact that a  number of high profile celebrities like Beyonce, Lewis Hamilton, Ellie Golding, David Haye and Peter Egan to name but a few all follow a vegan diet.
world vegan month

world vegan month

Concern for animals and their welfare, taking better care of the earth’s resources and the environment or the health advantages of a plant-based diet are just some of the reasons for becoming vegan.

For some people it’s none of the above but they have allergies to dairy products or are lactose intolerant, hence the increased popularity and availability of non-dairy alternatives

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But generally being a vegan is more of a lifestyle choice and a philosophy than a diet.

You can now buy ethical clothing, shoes, toiletries and makeup. But for ‘World vegan  ay and month’ I’d like to focus on the food aspect of being vegan.

logo-gem-106

 

Tune in to drive time from 4pm today on Gem 106 radio to hear snippets of my interview about World vegan day and its impact

 

 

In Nottingham over the last couple of years I have seen more vegan options in shops, supermarkets and eateries, an increase in wheat/gluten/dairy free cakes and goodies and special vegan events to raise awareness.

vegan food Nottingham

Did you know there is a vegan market in Sneinton on the first  and third Saturday of every month?

vegan market

 

I regularly write veggie food reviews for the Nottingham Post and the West Bridgford Wire, sometimes it’s a 100% vegan/vegetarian eatery like cafe Roya in Beeston or No 12 Hounds gate, in Nottingham https://www.no12houndsgate.co.uk in Nottingham

 

carrot salad

Or a regular restaurant that has a good selection of vegan options like la Storia, Chocks Away (at Nottingham City Airport),  Baresca, The Angel microbrewery, Pudding Pantry, Oscar and Rosies, Suda (Wollaton), Horse and Plough (Bingham), wagamama, Alchelmilla; the list just keeps on growing

vegan eateries

fav vegan restaurant?

 

 

courtesy of TeenVGN (Twitter)

courtesy of TeenVGN (Twitter)

Not to be outdone the main supermarkets have also increased their range of vegan options.  You can now buy vegan ready meals, Christmas selection boxes, non-dairy milk, yoghurt, ice-cream and cheese, pesto etc.  And the cheaper supermarkets like Aldi and Lidl also have some great choices too

In Nottingham we are also lucky to have a number of Asian and world food supermarkets and shops that have a plethora of vegan goodies like tofu, spices, noodles, lentils, nuts, Asian greens, sauerkraut, fresh herbs and pulses

 

 

For some the transition to being vegan is a staged process; they cut down on red meat and processed meat, then only eat fish, consider following the ‘Meat Free Monday’ campaign,  progress to becoming vegetarian then decide to take the plunge and go for a 100% plant-based diet.

vegan classes

If you are considering eating a more plant based diet but are concerned about nutrition then why not come to my vegan cookery classes.  More information can be obtained by following this link http://www.nutrition-coach.co.uk/blog/vegan-cooking-classes/ 

cookery feedbackYou can make sweet potato falafels, tofu rice rolls, beetroot risotto, lasagne, tacos and much much more. Contact me for more details 07946 301338

For more advice about adopting a vegan diet visit the vegan society website

Vegan cooking classes

Vegan cooking classes – Simply veg!

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

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Is your diet in a mess, do you want to eat less meat but don’t know where to start, are you confused about what to eat and not eat to have a healthy balanced diet?

Then maybe my vegan cooking classes are just what you need

 

 

The benefits of a plant based diet for humans, animals and the planet are regularly reported in the media.

plant based diet

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 cooking 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.

vegan cookery classes

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

Cooking class review DS3

 

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, nutritious and above all tasty.

5 star

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

So what are you waiting for?

 

me2

Contact details

07946 301338

susan@nutrition-coach.co.uk

Overnight oats

Overnight oats, serves two,  202 calories per serving

overnight oatsThis really is a great way to enjoy fibre rich oats.  When they are soaked overnight they become soft and creamy, and with the addition of some fresh fruit they are also naturally sweet.  So there is no need to add extra sugar, agave or maple syrup.  The oats are low GI and will give you a slow release of energy until lunchtime.  The fruit and the oats will also give you a big burst of fibre; also great for keeping you fuller for longer and for improving your digestive health.  The chia seeds (pronounced chee- ah) not only make the dish firmer but add extra protein and calcium

And there is no reason why this dish has to be limited to just breakfast.  It makes a great dessert or afternoon treat.  The variations below will keep it interesting.

Go on pimp up your oats!!

Serves two,  202 calories per serving

IMG_184860g porridge oats

160 ml of non dairy milk (coconut, soya, oat, almond milk etc)

1 apple – grated

large pinch cinnamon

1 tbls sunflower/pumpkin seeds

1 tsp chia seeds

Put all the ingredients in a bowl and stir, then place in the fridge overnight or at least for 2 hours

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In the morning stir all the ingredients again and add more milk or water if its too thick and serve in a bowl

 

The ingredients can be increased to make more than one serving and can be kept in the fridge for up to three days

 

 

A transportable alternative is using an almost empty peanut butter jar.  Instead of frustrating yourself trying to get out the last bit of peanut butter why not use it as a container for your oats, especially if you are taking it to work

Fill your jar with oats, milk, fruit etc.  Stick on the lid and place in the fridge.  before you leave for work add some more ,ilk or yoghurt (if its too thick) and you’re good to go

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Additions to the basic recipe

1 tbls sultanas – 44 calories

7 (10g) cashew nuts chopped- 60 calories

1 tsp (5g) flaked almonds- 30 calories

2  (10g) apricots, chopped- 18 calories

2 (6g) brazil nuts chopped- 40 calories

1 tsp pumpkin seeds – 28 calories

1 pear, grated – 60 calories

1 tsp (15g) wholenut peanut butter – 96 calories

I’ve made these oats on numerous occasions, but the largest amount was for this years Taste of Rushcliffe food festival when I made over 200 portions. It proved to be a real winner with the visitors

Mac and no cheese

Mac and no cheese – serves 2

This is a great meat free Monday recipe.  You can use any pasta shape and preferably wholemeal for added fibre.  And it makes two generous filling portions

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150g (1 cup) Macaroni

1 (200g) sweet potato (wash but don’t peel), ½ carrot, ½ onion- all chopped

2 cloves garlic

½ tsp turmeric and smoked paprika

large pinch salt , pepper and chilli flakes

300ml (1 ¼ cups) water

100g (¾ cup) soaked cashew nuts

10g  (¼ cup) nutritional yeast

3 tbls vegan spread or olive oil

1 tbls lemon juice

1 tsp Dijon mustard

 

ingredients

ingredients

Put the macaroni on to boil, cook as per packet instructions

chopped veg

chopped veg

 

Chop the veg place in saucepan, add water, garlic cloves, salt, turmeric, chilli, paprika, pepper and cook until soft (15 minutes.)

 

 

 

 

nutritional yeast

nutritional yeast

In a blender add the cashew nuts, lemon juice, vegan spread/oil/, mustard and nutritional yeast.  Add the cooked veg and the stock.  Blend. Do this in separate batches if you have a small blender and mix it all together in the pan.  If the sauce is too thick use some of the reserved cooked pasta water

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If the blender cup becomes difficult to open (due to the heat of the ingredients) wear a pair of clean washing up gloves to get a better grip

 

 

 

 

Drain the cooked pasta (keep the water), add it back to the pan and tip in the sauce

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Mix will.  If the mix is still too thick add some more of the reserved pasta water. Taste and adjust seasoning.

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Serve in a bowl topped half a sliced avocado and a large mixed salad

 

Optional additional step.  Before topping with avocado, mix a handful of breadcrumbs, ½ tsp garlic salt, 2 tsp olive oil, 5g nutritional yeast and 2 tsp mixed herbs together and scatter over the top of the dish.

Bake in a hot oven (170oC fan/190oC/gas 5) for 10 minutes until brown and crispy.

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Then serve with the avocado and a large salad

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Chickpea scramble

Chickpea scramble

This makes a great alternative to tofu scramble, and like tofu has a hefty amount of protein it is also high in fibre.  The nutritional yeast adds  B12 and the linseeds add essential fatty acids
As well as all that great nutrition the dish is incredibly tasty and flavoursome, so why not make it today
Serves two
Chickpea flour batter:
  • 50g of chickpea flour (also known as gram or besan flour)
  • 100 ml cold water
  • 1 tbsp nutritional yeast (with added B12)
  • 1 tbsp ground flax seed (linseeds)
  • ½ tsp kala namak (black salt) – for an eggy flavour and smell
  • ½ tsp baking powder
  • ¼ tsp ground turmeric or freshly grated
  • large pinch of smoked paprika and black pepper

chickpea flour

Veggies:
  • 1 tsp oil or a few squirts of oil spray
  • 1 clove of garlic ½ tsp garlic salt
  • ½ chopped onion
  • ½ red, green or yellow pepper – chopped
  • handful of fresh spinach leaves
  • large pinch dried chilli flakes or ½ fresh chilli chopped
  • small handful of chopped coriander leaves
  • black pepper
  1. Make the batter by mixing all the ingredients in a bowl. Set aside until neededchickpea scramble
  2. Heat ½ tsp oil in a frying pan, over a medium heat. Add onion and garlic (salt) and cook until soft; about 2-3 minutes.
  3. Add veggies and chilli and cook for another 2 mins.29365503_10155428600326903_775324558516289536_n
  4. Then add the spinach, cook until the leaves are wilted.
  5. Pour the chickpea flour batter over the veggies. Cook for a few minutes until the edges start to set. Drizzle ½ tsp oil or a few sprays of oil on the edges.chickpea scramble
  6. Scramble up the mixture  with a fork and continue cooking. The mixture will form clumps, scrape the bottom of the pan and let it cook for another few minutes before mixing again.  Continue to cook until the edges start to dry out, probably a total 4 to 5 minutes.chickpea scramble
  7. Turn off the heat and let the doughy mixture sit for 1-2 minutes.chickpea scramble
  8. Then break into smaller chunks and serve on wholemeal bread, sour dough toast or crumpets.  Or make it part of a more substantial brunch
  9. Sprinkle generously with black pepper and scatter over the coriander leaves

chickpea scramble

Sweet potato falafels

Sweet potato falafels – serves 2

sweet-potat-falafelsThese are a great way to use protein rich chickpeas and vitamin packed sweet potatoes.  If you have some roasted butternut squash that can easily be used in place of the sweet potato. And feel free to play with the spicing by using curry powder, garam masala, turmeric or a small amount of cinnamon

My vegan cookery class guests will be making these little morsels all this week.

 

vegan cooking

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

Makes 10 x 30g falafels

sp-falafels-ingredients250g raw sweet potato

½ tin (108g) drained chickpeas (keep the water)

or 25g dried chickpeas soaked overnight in water until they swell to 125g (discard the water) and rinse them well. Add them to a large pot, cover the beans with several inches of water, and bring everything to a boil. Reduce the heat and simmer until they reach your desired tenderness,  1 ½ to 2 hours. Either with the a lid off or slightly on

35g chickpea (gram) flour

1 large garlic clove

½ tsp salt

1 tsp cumin

1 tsp ground coriander

½ tsp chilli flakes and smoked paprika

5g fresh coriander or parsley, chopped finely

toasted sesame seeds, to coat (optional)

 

Sesame sauce

1 tbsp tahini

2 tsp lemon juice

½ small garlic clove, crushed

½ tsp maple/golden syrup or agave

salt & pepper to taste

chickpea water

 

 

mashed-falafelsPut the potatoes into a 200° C / gas mark 6 oven and roast it until soft, it takes about 1 hour (depending on size). Or microwave for 5-6 minutes on full. Let them cool, peel and mash the flesh with a fork. You can bake the skins until crispy and serve with the falafels

Finely grind the chickpeas and garlic in a food processor.

In a large bowl, combine the mashed potato, ground chickpeas and garlic, chickpea flour, herbs and spices. Mix it well, if its very soft it can be placed in the fridge for an hour or two (or freezer for ½ an hour) to firm up.

 

patie-shapesUsing your hands (dipped in water to stop the mixture from sticking to them), form small patties (about 30g) out of the mixture. If the mixture is still too soft add a bit more chickpea flour. Once shaped, press them lightly into some sesame seeds spread on a small plate.

Brush a small amount of olive oil onto a baking tray and place falafels on it, making sure they do not touch. Bake falafel-in-the-ovenfor 20- 25 minutes, keep an eye on them after 15 mins and flip them over if they look too brown. At this point you can add the potato skins to the dish and crisp them up.  The falafels are done when they are crispy and golden.

 

 

Sesame sauce

In a bowl, mix tahini with lemon juice and a splash of chickpea water.

Add maple/golden syrup, garlic and a bit more water to thin it down so you can drizzle it. Taste and if necessary season with salt and pepper.

sw-falafels2

 

When you try this recipe, why not post your photos here?!

 

 

 

recipe inspired by LazyCat kitchen

Miso soup

Miso soup – 1 serving 80 calories 1.7g fat

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

In this cold and chilly weather what better way to stay warm than having plenty of miso soup, its simple quick and very satisfying.  And if you are watching your weight this is the perfect low calorie lunch option for all you 5:2 fasters

 

miso soup

the basic miso

2 tsp miso paste (make sure it is suitable for veggies and vegans i.e. no bonito flakes)

1 mug of boiling water

25g soft tofu – cubed

1 spring onion – finely sliced

¼ red pepper, chopped

few flakes of dried chilli

 

20 (large handful) spinach leaves or 1 Nori leaf, shredded

few fresh coriander leaves

  • Mix the miso paste with the hot water in the serving bowl or mug
  • Add in the cubed tofu, chilli flakes, spinach leaves or nori seaweed and sliced spring onion
  • Stir until the leaves are wilted and soft
  • scatter over some chopped fresh coriander (optional)
miso soup

The full works

 

 

IMG_2893Optional extras –  100g cooked sweet potato slices (90 calories), ½ tsp toasted sesame seeds (40 calories), few drops sesame oil (10 calories), 28g/small handful unsalted cashew nuts (150 calories), 2 sliced mushrooms (24 calories), soba noodles (28g will add 90 calories)

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

Cheats mince pies

Cheats Mince pies

mince pieThis is a recipe I made a few years ago when some unexpected guests arrived one Christmas and I needed to make some mince pies pronto! And your guests will never guess the ‘cheat’ or that they are vegan!

I have pimped up shop bought mincemeat but you can just open a jar and get cracking

So the cheat is to use wholemeal bread instead of pastry.  Its so simple, quick and easy and you can make as many or as few as you need.  I also keep a few frozen slices of wholemeal bread in freezer bags for those surprise visitors.  And 15-20 minutes later they are settled with a homemade mince pie and a cuppa (or something stronger)

One slice will make 2 circles and 2 star tops i.e. 2 complete mince pies.

vegan cookery classes

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My cookery class guests have made these mince pies today along with chocolate truffles and ginger men biscuits.  If you’d like to come to any of my vegan classes then please contact e for more details

 

 

 

So what are you waiting for get rolling!

Makes 6 mince pies

3 slices of wholemeal bread

6 teaspoons (120g) shop bought or homemade mince meat

2 tsps of your favourite tipple (brandy, rum, sherry etc) – Optional

1 cooking or eating apple washed, cored but not peeled

1 tsp cinnamon or mixed spice

2 tsps oil

large pinch of sugar

extra cinnamon, mixed spice or nutmeg for dustingpastry cutter for mince pie

1 pastry cutter 3″ or 78mm wide

1 star cutter

1 rolling pin

bun tin

 

Pre-heat the oven 220C/200C fan/gas 7.  Grease the bun tin using a small amount of oil and some kitchen roll

Using the rolling pin roll out and flatten each slice of bread.  Make it large enough so that you can cut out two circles and two stars*

 

Place the circles in the bun tins and press down so they line the tins.

Chop the apple in to small cubes or grate on a course grater

img_9116In a bowl add 120g of mincemeat, chopped/grated apple, cinnamon or mixed spice and alcohol (if using).  Mix together and spoon in to the bread cases

Using a pastry brush, brush the remaining oil carefully over the stars.  Place a star on top of the filled pies sprinkle with extra cinnamon and a few grains of sugar

img_9122Bake in the pre-heated oven for 15-12 minutes until the tops look nice and toasted.  Eat hot or cold, either by themselves or with some soya cream or custard

They should be stored in an airtight container and will keep for 4 days

*The left over bread can be used to make bread sauce, homemade stuffing, make a shop bought stuffing go further or frozen until you decide what you want to do with it!

 

 

christmas Merry Christmas! 

 

 

 

Quick Cauliflower and chickpea biryani

Quick Cauliflower and chickpea biryani

A biryani that is perfect for meat free Monday

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

IMG_4476This is a very quick and easy vegan cauliflower  biryani recipe. It uses some store cupboard standbys, like microwaveable rice and some chutneys

By adding chickpeas you are seriously upping the protein and fibre content. The cauliflower adds more fibre and plenty of immune supporting antioxidants

Adjust the level of spice to suit your taste buds

 

Serves 2, 480 calories per portion

 

500g Cauliflower, cut in to florets, include the stalks for extra fibre

1 large onion (150g) – chopped

2 tsp oil

IMG_44741 x 400g tin of chickpeas –

1 garlic clove  and 1 nub of fresh ginger – sliced

or 1 tsp garlic and ginger paste

2 -3 heaped tsp curry powder

1 tsp each of turmeric, cumin, coriander and chilli flakes

splash of lemon juice

handful parsley and/or mint leaves – chopped

1 packet express wholegrain rice

 

nutracheck image

The calories have been calculated using the Nutracheck App

 

IMG_4472Start by heating the oil on a medium flame in a large frying pan and add the chopped onions and cauliflower. Cook until the onions start to colour. If it starts to stick and burn, resist adding more oil and add a splash of hot water instead.

Add the garlic and ginger (or the paste) and stir. After about two minutes add all the spices and using a metal spoon (the turmeric will stain a wooden one) coat theIMG_4473 vegetables. Cook until the spices start to smell fragrant. Add the chickpeas and their juice. Turn the heat down and cook until the cauliflower is soft – about 10-15 minutes. You may need to add more water

 

When your veg is nearly cooked, open the rice and add to the pan, mixing in thoroughly and cook for 2 minutes. Taste and add salt and pepper if needed. Add more water if its sticking to the base of the pan. Finish with a splash of lemon juice and the fresh herbs

 

IMG_4475Divide between two warmed bowls. And add a spoonful of mango chutney and lime pickle, for even more heat!

 

You can of course make this even quicker by using cooked left over veggies. The cooking time will reduce by 10 minutes. You can also add some lovely protein and omega 3 packed cashew nuts