Mellow menopause

How to experience a mellow menopause

Join me, Susan Hart nutrition coach and Pamela Windle, women’s health coach for an evenings discussion about the menopause and how to manage it. It will take place in my home, that has been especially designed for relaxed group sessions

20th July 6.30 – 8.30pm, West Bridgford, Nottingham

menopause3
We will lead you on a path of discovery:

How to overcome symptoms naturally
What foods nourish your body
Say good bye to those hot sweats, mood swings and more
Enjoy a mouthwatering vegan supper prepared by Susan

Pamela and Susan are joining forces to bring you this unique evening that will jump start your hormonal healing journey.

Places are limited to 12, so don’t delay book your place to avoid disappointment

house

Click on Eventbrite to secure your booking. Tickets are £25 each

https://www.eventbrite.co.uk/e/mellow-menopause-tickets-35506086661

menopause

Teen Healthy Cooking Workshop – Cake-tastic!

Teen Healthy Cooking Workshop – Cake-tastic!
by Nutrition coach Susan Hart and Rebecca from Willow and Dove
Wednesday, August 23, 2017 2.30 – 3.45pm West Bridgford Nottingham

Cost, £17

willow and dove

 

Have you ever come home from school or college starving hungry and in need of a healthy cake?
Join us for a fun, small group (max 6), hands-on workshop for 13-16-year-olds and learn to make your own raw cakes to wow your friends and family!
Our cakes are all free from gluten, dairy, egg and soya.
Learn how to make:
*A yummy raw millionnaire slices with a super simple caramel
*How to make your own chocolate from 3 simple ingredients to top your millionaire slice
* A rich, chocolatey raw brownie with a decadent, easy icing

Take home all your creations from the afternoon plus recipes cards to recreate your cakes at home!

https://www.eventbrite.com/e/teen-healthy-cooking-workshop-cake-tastic-tickets-35873249856

And if that weren’t enough.……Join us on Wednesday 16th August 2.30pm – 3.45pm for our first workshop on healthy snacks!

willow and dove

Click here for all the details  http://www.nutrition-coach.co.uk/blog/snack-attack/

willow and Dove Aug

Teen Healthy Cooking Workshop – Snack Attack!

Teen Healthy Cooking Workshop – Snack Attack!

Wednesday 16 August 2.30 – 3.45pm West Bridgford, Nottingham

Cost, £17
willow and dove
Have you ever come home from school or college starving hungry and in need of a healthy snack?
Join me and Rebecca from Willow and Dove for a fun, small group (max 6) hands-on workshop for 13-16-year-olds and learn to make your own snacks to wow your friends and family!
All our snacks are free from gluten, dairy, egg and soya.
Learn how to make:
* Little POWER Balls in a variety of flavours (e.g Peanut Butter Brownie, Lemon and Coconut)
*Fabulous Fruity Smoothies
*Learn how to make a healthy chocolate sauce from scratch for our rainbow fruit dippers

Take home all your creations from the afternoon plus recipes cards to recreate your snacks at home!
Book you place by clicking through to Eventbrite   www.eventbrite.com/e/teen-healthy-cooking-workshop-snack-attack-tickets-35873174631


And as if that wasn’t enough……..Join us on Wednesday 23rd August 2.30pm – 4pm for our second workshop on healthy cakes!

willow and dove Click here for all the details http://www.nutrition-coach.co.uk/blog/cake-tastic/

willow and Dove Aug

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.

student cooking-3
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

lasagne7

 

 

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

 

Veg out restaurant review- Gusto, West Bridgford

Veg out restaurant review- Gusto, West Bridgford

I’d heard mixed reviews about the new Gusto restaurant in West Bridgford (the site of the former Monkey Tree pub), so it was an obvious place to visit to check out their veggie options.

GustoThese days all the info you need is online, a quick look at their menu and I was pleasantly surprised to see a note about vegetarian cheese. That’s something I don’t see every day. It makes life so must easier as a vegetarian to know which of the cheeses are suitable.

As I was making a booking for a large number we had to pre-book which gave me an opportunity to talk through the veggie options. The restaurant was really accommodating and helpful; their goat’s cheese is veggie friendly so that could be substituted for all the other cheeses. They also suggested an option that wasn’t on their regular menu

 

So on Saturday night 11 of us arrived and we were quickly taken to our table. It was a higher than average table with bigger chairs, and when you’re only small they are a bit tricky and heavy to manoeuvre; needles to say lots of shuffling took place!

gusto inside

To say the place was buzzing is an understatement. It was chocker, but that meant (as with many modern establishments) it was very noisy, making it hard to hear everyone.   The noise levels weren’t helped by the occasional clatter of plates and cutlery being dropped by the staff as they descend the stairs with large, full round trays.

NP Gusto

 

My review is also online at the Nottingham Post and will be in the hard copy tomorrow

http://www.nottinghampost.com/gusto-in-west-bridgford-was-really-accommodating-and-helpful-says-veggie-food-reviewer/story-30277092-detail/story.html

Our order was checked for any changes and after 20 minutes or so our starters arrived. My generously proportioned roasted butternut squash and chickpea salad was delicious and looked very healthy. It also happened to be vegan. The other winners were Caesar salad with chicken, mussels, hummus (with a huge flat bread!) and garlic mushrooms. The pate however didn’t pass muster as it was lacking flavour and would have benefited from more bread, but on the whole we were a happy bunch

 

On to the main course I plumped for a dish suggested by the restaurant that wasn’t on their menu ‘sweet and sour aubergine with polenta chips’. I’m not a big sweet and sour fan (it often tastes artificial) but when the plate arrived it smelt amazing, more Asian spices than saccharin sweetness. It was a whole roasted aubergine that had been cooked to the point of collapse; in my opinion the only way to eat aubergine. And the polenta chips were unbelievable; crispy on the outside soft and squidgy in the middle. A big hit with everyone that tried to steal one off my plate

gusto aubergi

My fellow dinners enjoyed their pizzas (lovely thin crispy bases), roast chicken and meatballs. A couple of friends said their tagliatelle and prawns and the cod and lentils were unexpectedly sweet.

 

We toyed with the idea of having the chocolate and hazelnut brownie, the sticky toffee pudding or the mini doughnuts with cream and chocolate sauce. But in the end we were just too full.

 

Overall the restaurant coped well with a large party on a very busy night and for the most part our food was very tasty. I really enjoyed my vegan meal and would be happy to order that again.

 

A few of things to note though; As a veggie/vegan it would be really helpful to have the ‘V’ or ‘VG’ symbol on the menu when making food choices. It looks like the on line menu has changed and my delicious salad is now longer listed, might be worth checking with the restaurant. And my main course wasn’t on the menu so if you are struggling to find veggie and vegan dishes its always worth ringing the restaurant and having a chat. Gusto in particular is very on the ball and helpful.

Make your own raw chocolate mini Easter eggs

Make your own raw chocolate mini Easter eggs

Learn how to create your own bespoke raw chocolate mini Easter eggs for yourself or a loved one this April

Join Rebecca from vegan pop up Willow and Dove and me, Susan Hart nutrition coach to learn how make raw chocolate from 3 simple ingredients.

vegan chocolate egg

The Easter event will take place at my cookery school in West Bridgford, Nottingham on Tuesday, April 11, 2017 from 6:00 – 7:15 PM

  • How to create your own raw chocolate from scratch at home with minimal equipment and experience
  • The differences and benefits of raw chocolate over commercial chocolate
  • Customise your chocolate eggs with a variety of freeze dried fruits and nuts
  • Take home Easter Eggs in your own customised packaging PLUS mini starter kit to get you started creating your own chocolates at home

All this and lots of tasting too for £25.  click on our eventbrite link to book your place

https://www.eventbrite.com/e/make-your-own-raw-chocolate-mini-easter-eggs-tickets-33315663045

willow & dove chocWe welcome any questions you may have about the evening:

susan@nutrition-coach.co.uk  07946 301338

willowanddovecakes@gmail.com

and look forward to welcoming you this April.

Mother’s Day Special – Raw vegan cakes & chocolate

Looking for some new ideas or inspiration? Or a unique gift for Mother’s Day to enjoy with your Mum?

chocolate willow and dove
Join Rebecca from vegan pop up willow and dove &  me  Susan Hart, nutrition coach to learn how to create your own raw cakes all free from gluten, dairy and egg.

You will learn how to make:

*White Chocolate & Raspberry Cheesecake
and
*Millionnaire Slice
willow and dove vegan choc
*Learn how to make handmade raw chocolate to top your cheesecakes 
*Find out the essential tips, tricks and nutritional information to create your own raw cakes in multiple flavours at home.


You will take home all the recipes from the evening plus two mini cakes.

All for the very reasonable price of £25.  It starts at 5.30 and finishes at 6.45 (possibly 7pm) on Thursday 23rd March

The workshop is open to both individuals and mothers and daughters/sons.

 

willow and dove vegan choc2

The evening will be held at my vegetarian and vegan cook school in West Bridgford. This is a small group workshop (max 6) with a demonstration and some hands-on participation.
Tickets are available through Eventbrite – click on the link below

https://www.eventbrite.com/e/introduction-to-raw-cakes-chocolate-mothers-day-special-tickets-32800728863

We welcome any questions you may have about the evening:
Susan@nutrition-coach.co.uk
willowanddovecakes@gmail.com

Click here for a video montage of our latest workshop

https://youtu.be/k2w9Lf91hrI

We look forward to welcoming you next week

Cuzina, West Bridgford – restaurant review

Cuzina, Radcliffe Road, West Bridgford

 

cuzinaA number of years ago I can remember visiting Pappas Greek restaurant, in West Bridgford. It then closed, reopened as an Indian street food establishment, closed again and over the last few months has transformed in to a modern Greek restaurant called Cuzina.  The west bridgford wire  also contacted me as they’d featured it in their online West Bridgford resource

So the idea of tapas style Greek morsels was too hard to resist, an online booking for four was made and excitement built. As a vegetarian I often struggle to find veggie friendly cheese (the sort that is animal rennet free), so after a quick phone call to the restaurant I was able to ascertain that both the feta and halloumi were suitable. The owner Nick went to great lengths to make sure the information he gave me was spot on and also reassured me that items like the vegetable skewers were cooked away from the meat versions, so I felt confident that I would have a good night

cuzina 1Inside the setting is bright and modern, with a collection of intimate tables and areas for larger parties. Amstel on draught got us off to a good start. We were advised to order a max of three dishes each and as they are cooked and prepared to order they may come out at different times.

I saw on Facebook that cuzina’s signature dish was a Greek salad served inside an artisan bread. So that was dish one sorted, second dish was hummus and pitta (I later realised I’d gone overboard on carbs!) and my final dish was giant beans. my dining companions ordered the courgette and aubergine fritters, spanakopita spring rolls, grilled halloumi, chicken skewers, chicken gyros, calamari and a portion of chips. They all came out at different times, but my Greek salad was first to arrive so I tucked in! It was amazing. The bread was crusty on the outside but inside it had been smeared with crushed tomatoes, then filled to the brim with cucumber, salad leaves, red onion, tomatoes, olives, feta and a dressing; by far the best dish on the table. The fritters were very tasty and moreish and the beans also deserve a special mention.

greek 1

I couldn’t fault the food and if anything I over ordered. Next time (and there definitely will be a next time) I will order the hummus minus the pitta, the Greek salad and maybe…. Well I’m not sure because it was all absolutely scrummy!

 

If you visit Cuzina at lunch time then the Greek salad is enough by itself and it becomes a very reasonable meal out at £5.50. In the evening if you add on a beer or two and three dishes you will be paying over £20 a head. But what you will be experiencing is lots of taste sensations and a steady stream of food arriving at your table (which can get a little overcrowded!)

 

Cuzina is definitely a place to come to with friends and try lots of different small meals. And as I now know which cheeses are veggie friendly I will definitely come with a veggie friend or two and enjoy a Greek feast

Eat together eat better

Eat together eat better

 

dinner tableAccording to the latest figures from Gem 106 families eat together as few as 7 times a month. Does that surprise you, are you one of those families, do you eat every main meal at the table, or do you prepare meals at different times of the day for your household?

 

Do you remember when you were young and meals were always noisy family affairs with squabbles, chatter and laughter around the table. Well just over third of us do that now and nearly a quarter of us sit in front of the TV to have our meals.

I was asked by Gem106 radio if I was surprised that just under half of people aren’t eating at the table each night. Here’s a 2 minute clip

 

There are many reasons why eating at the table can benefit the whole family.

It’s a great time to bond as a group; to talk over what each has done during the day, what’s troubling someone, to share happy stories and to seek reassurance and security.

 

IMG_4069Children can get involved in the planning, cooking and serving of meals (even if you eat different things) and appreciate the time and effort involved in that process. Fun dishes like pitta pizza’s, spiralised veggies, fruit kebabs and tomato spaghetti could encourage then to get involved. Home cooked simple meals are generally lower in sugar, fat and salt than ready meals and takeaways. And the parent can moderate the amount of food that is consumed so that healthy portions are served, including the children’s five-a-day.

Some studies have suggested that family meals may reduce the risk of childhood obesity and may help the whole family to develop healthier eating patterns. Parents can lead by example choosing healthier meals like grilled chicken with sweet potato wedges and vegetables, oily fish (sardines on toast or tuna pasta bake) or a vegetable and cheesed filled omlette with baked beans.

 

It has also been suggested that a child’s development in particular their vocabulary can be improved by listen to and taking part in family conversations.

 

spiraliseWhen eating in front of the TV or being distracted by other gadgets, the brain often fails to register when you’ve had enough to eat, until its too late and you’ve overeaten, feel bloated or sick.   Family meals can have the opposite effect; time is taken to eat, chewing and digesting can be done at a slower pace and the bodies “I’m full’ signals can be recognised. This can lead to a reduction in calories consumed.

Maybe what’s stopping families is a lack of cooking confidence or maybe someone in the family has special dietary requirements like gluten free, vegan or vegetarian. If that’s the case then maybe coming to my vegan and vegetarian cookery classes could give you the confidence and support you need

vegan cookery poster jpeg

This is a short 2 minute clip of Nicky, who came to one of my classes and what her experience was like

Has any of this made you think and appreciate that family meals can be so much more than just a chance to refuel?!

Veg out restaurant review – the Stratford Haven, West Bridgford

Veg out restaurant review – the Stratford Haven, West Bridgford

 

tofu-steakLast month I was asked by Castle Rock Brewery to be on their judging panel for new vegan and vegetarian food that may eventually find its way on to their menus. It was a great day and the winning dish was a tofu steak made by Tom the head chef at the Stratford Haven.

 

So with that in mind I decided to pay the Stratford a visit, unfortunately the Tofu steak was not on their Christmas menu, but a nut roast was!

stratford-xmas-menu

stratford-haven-001-455x338Now anyone who knows the Castle Rock pubs will know many of them are famed for their beers rather than their food and I think the Stratford is no exception. It is a very busy, lively pub at the best of times but even more so at Christmas, so we tucked ourselves away in a quietish alcove and got ready for our pre-ordered festive menu to begin

 

stratford soupThe piping hot parsnip and apple soup soon arrived and it looked so appealing. The small bowl hid some wonderful little details, like the crispy croutons and the curly parsnip crisps. The soup was really smooth, rich and tasty. It was served with a hot white crusty baguette, which of course we ate but wished we hadn’t as it filled us up to much!

 

np-onlineMy review is feature online at http://www.nottinghampost.com/is-this-the-best-veggie-christmas-menu-in-west-bridgford/story-29996754-detail/story.html.  And will also appear in Wednesdays Nottingham Post

Nottingham Post article

Nottingham Post article

On to the main course; the nut roast. Now as a lifelong veggie I’ve had my fair share of nut roast and this was probably one of the best. It was incredibly savoury, flavoursome and substantial with a nice rich winey background flavour and topped with crispy parsnips curls. And the accompaniments really showed it off; the roasties were crispy and plentiful, the stuffing was crunchy and herby, and the veg was deliciously al dente and included carrots, Brussels and cauliflower. Hidden underneath the nut roast was spicy braised red cabbage. And all smothered in a jug of veggie gravy

stratford veggie meal

It’s not very often that a veggie dinner is equal (in looks and substance) to a meat version but in this case I think my meal looked better than my partner’s steak

 

We could have had a third course and if I’d had room I might have gone for the Christmas pub (there was also vanilla cheesecake, Christmas Sundae and cheese and biscuits). But no ‘v’ symbols were shown and I would have needed to make sure they were all suitable for vegetarians. But as I said we were both stuffed and felt two courses were more than sufficient.

 

The price was also very reasonable; £15.95 for two courses or £18.95 for three. However it wasn’t clear if the ‘Afters’ of coffee and mince pies were included in the price or extra. As it happens we were so full it didn’t matter

 

There is no dedicated restaurant area like there is at another local Castle Rock pub, the Embankment so you may struggle to enjoy a quite meal for two. But persevere and you will taste some of the best vegetarian food in West Bridgford

Where  do you think is the best place in Nottingham for a

vegetarian Christmas meal?