Yoga and healthy eating class

YOGA AND HEALTHY EATING CLASS

MONDAY 3rd December 2018 FROM 10.30 – 12.45pm
IN WEST BRIDGFORD
THE COST IS £30

 

yoga & nutrition Dec
Why not come and join a small group of mixed ability yoga students practicing gentle, mindful Yoga in a beautiful calm space that has underfloor heating.
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Debbie will guide you through gentle, relaxing but specific movements that will help with general flexibility, mobility, balance and strength.  In a small group like this she can spend time with each person to make sure they are in the correct position to maximise a pose.  The yoga session will close with a guided meditation where you can let go into your body and breath; leaving you feeling relaxed and at ease.
This will be followed by a healthy vegan buffet made by me.  We’ll spend time relaxing  around the table and as a trained nutrition coach and chef I will share some of my nutritional expertise, deliver tips for healthy eating and answer any questions.  All whilst you all enjoy a healthy balanced vegan buffet lunch.  Debbie will also be on hand to answer any specific questions about her yoga practice.
Here’s a taste of the food that has tantalised previous tastebuds:
Wholesome soup, colourful quinoa salad, herby flatbreads, decadent chocolate pots, banana bread and fresh fruit.  All served with refreshments

This is a great time to get to know your fellow students and to ask us questions about yoga, healthy eating, lifestyle changes etc.

 

 

The whole event will leave you feeling nourished and balanced.

All this for £30
Contact either Susan on 07946 301338 or Debbie on 07941 526136

We are limited to 8 people so book early to guarantee your place

 

 

 

 

 

La Storia, West Bridgford

Veg out restaurant review

La Storia, West Bridgford

Back in early 2017, a few months after this family run Italian restaurant opened its doors on Musters Road West Bridgford, Alec of ‘Frusher on food’ paid them a visit and he wasn’t too complementary.  Well I decided to see what’s happened to the restaurant in those intervening two years

la storia

https://frusheronfood.co.uk/2017/01/25/la-storia-italian-nottingham-west-bridgford/

First of all it looks really pretty from the outside with all the twinkling lights and red checked tablecloths, I could be somewhere on the Amalfi coast if it weren’t for the number 6 bus going into town!

la storia

The staff were really friendly and welcoming and seated us in the side extensive (all rustic brick and vines).  I remember looking at this place when it first opened but as a vegetarian and now vegan a ‘traditional’ Italian restaurant doesn’t often have great options. 

You can also read my review at Nottingham Post online https://www.nottinghampost.com/whats-on/food-drink/west-bridgford-restaurant-la-storia-2088416

la storia

But how times have changed because I am presented with a separate vegan menu and it looks very appetising indeed, I had the choice of 4 starters, mains and desserts and felt spoilt for choice. 

la storia

After much deliberation I opted for the melon with flakes almonds and balsamic glaze. It was fresh and light, the perfect way to start a meal. 

la storia

After a suitable wait my main dish arrived ‘Melanzane fritte napolenane’; breadcrumbed fried stuffed aubergine to you and I.  It looked as good as it tasted; the aubergine was really well cooked making it soft and buttery which melted in the mouth and was served with a fennel and rocket salad.  It was a very pleasing portion but not so large that I felt stuffed which was good because I was already looking at the dessert menu.

la storia

If you’ve ever eaten out with a vegan you will be familiar with their excitement at finding a pudding option that isn’t sorbet, so imagine how I felt when I had four options.  Realistically there was only going to be one winner and that was the Chocolate and hazelnut semifredo.  It was amazingly rich and smooth and chocolately.  Delicious.

la storia

And for those interested in non vegan options my other half thoroughly enjoyed his crab bruschetta and monk fish main

The restaurant has a lovely atmosphere, the staff are the right side of attentive and the tables are a decent distance away from each other. The prices are probably a bit more than I would usually pay; £6.50 for my starter, £13.50 for main course and £6.50 for that indulgent pud. I would hope that if Alec visited again he would have a more positive experience. For me the whole meal was a pleasure to be repeated 

https://lastorianottingham.co.uk

My next vegan cooking class is all about the falafel

My next vegan cooking class is all about the falafel – 3rd October March 2018

11.00 – 12.15pm

In West Bridgford

I have a couple of places left on my next vegan cooking class, which is taking place on Wednesday 3rd October at 11 am in West Bridgford

I’m now on Trip advisor, so if you’ve been to my classes and enjoyed them could I please ask you to write a short review

Trip advisor

https://www.tripadvisor.co.uk/Attraction_Review-g1749652-d13807709-Reviews-Nutrition_Coach-West_Bridgford_Nottinghamshire_England.html

 

 

The cost is £25 and includes all the ingredients, recipe and nutritional guidance, advice and tips about the ingredients you will be cooking with.

next cooking class
The recipe is very versatile and can also be used to make burgers.  The tahini dressing is a great accompaniment for a salad, Moroccan tagine or drizzled over a filled jacket potato

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Contact me if you’d like to book a space, but please be quick as places are limited.

vegan cookery classes

If you can’t make this date I always have classes running on the following days and times Monday, Wednesday or Friday from 11 – 12.15pm, Tuesday from 12.15 – 1.30pm and Tuesday or Wednesday evening from 5.30 – 6.45pm

 

Its fine if you want to come to just this class or you could attend a series, in which case you can have 6 for the price of 5 i.e. £125, and they can be used within a year.

vegan cookery class

Out of the 6 sessions only one is sweet based, the other 5 are savoury.  Previous guests have made sweet potato falafels, Mexican tacos, cauliflower and chickpea curry, chocolate pots, beetroot pearl barley risotto, tofu rice paper rolls to name but a few delicious vegan dishes.

cookery review

 

Feel free to take a peak around my kitchen!

 

If you’d like to come along please contact me on

07946 301338 to book your place.

Tai chi and afternoon tea

T’ai chi and afternoon tea

Our new T’ai chi with afternoon tea event was a winner so we’re putting on another one; Monday 8th October. All the details are on my events page

 

Tai chi

From 12.30 on Monday 8th October Debbie Spencer will take you through a guided, calm and relaxing t’ai chi session focusing on the breath and mindfulness. The moves you will practice are carried out very slowly, as this improves balance, fitness, flexibility and strength
If the weather is good (let’s be optimistic!) it will be outside in the garden under the shade of the weeping willow tree, so please bring appropriate clothing and footwear.

tai chi

Followed by a guided mediatation


Whilst you are concentrating I will be in the kitchen preparing your vegan afternoon tea, which with feature something savoury, scones with jam and vegan cream and another sweet treat. All served with lashings of tea/coffee/water/juice

vegan salad

 

tai chi

 

 

 

 

IMG_1036scones
we will then spend time around the table talking about healthy eating, neutron etc whilst you enjoy the nutritious and tasty vegan fayre
The event will finish at 2.45

tai chi


It all takes place in West Bridgford and costs £30 inclusive
We are limited to 8 people so please book early to avoid disappointment
Susan@nutrition-coach.co.uk or 07946 301338

 

Private cooking lessons

Private cooking lessons

I regularly run vegan group cooking classes for a maximum of four people, in my 5* rated kitchen in West Bridgford, Nottingham.  These are relaxed and informal affairs that occur at fixed times of day and I decide what recipes you will be cooking

 

If you don’t like the idea of a group cooking session, maybe consider my private 121 sessions. They are ideal if you need to build up your cooking confidence, have more guidance and support, want to tailor the session to a specific dish, ingredient or time of day.

private Vegan cooking class

We will spend about 1 hour and 15 minutes creating a dish that can be of your choosing.  We’ll also have plenty of time for questions about vegan cooking, general nutrition or issues that are personal to you

Have a sneak peek and my kitchen

 

Many of my clients are not vegan but want to reduce their meat consumption, increase their vegetable intake, opt for a more plant based diet, try healthier alternatives or have a vegan in the family and are not sure if the meals they are providing are balanced and nutritious

You can come along for just one session at a cost of £45 or have three for £110.  You will receive a free recipe folder, all the ingredients, equipment, take the dish home and of course my cooking and nutritional know how

Here’s what a few of my other private clients have had to say

review

trip review

 

trip2 review

So if I have inspired you to want to make some healthy, tasty and delicious vegan dishes then please contact me and we can arrange a date and time that works for us both

07946 301338

susan@nutrition-coach.co.uk

IMG_5217

Veg out – the Botanist, West Bridgford

Veg out – the Botanist, West Bridgford

The Botanist on Bridgford Road opened last autumn on the site of the former ‘Fire and Ice’.  Its theme is plant based cocktails using herbs and botanicals.

But on the occasion I visited with my friend we were only interested in its new vegan menu. So with much anticipation our server brought it to us, and then it was decision time

botanist vegan We opted to share the truffle mushroom starter, I ordered the beetroot and fig tart and my companion ordered the Malaysian curry for our main course. Dessert was yet to be decided!

I also love the fact that their website showcases its vegan menu

botanist

While we waited for the first course it gave us time to take in our surroundings; lots of exposed brick, a variety of tables for couples to large groups and good music that wasn’t too loud.  They also have live music on certain nights.

And then the starter arrived and it looked so appetising.

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It had some lovely peppery rocket too and a generous portion of mushrooms.  The taste didn’t disappoint either it had a deep intense mushroom flavour, and it was certainly big enough for two (£5.25).  I would definitely order it again

Nottm Post

 

You can also view my review online at Nottingham Post

 

 

 

 

Our main courses were also a feast for the eyes.  The Malaysian vegetable curry (£9.95) had such a vibrant colour and chunky vegetables that were definitely al dente

veg out the botanist

I had a sneaky taste of my friends dish and it was very well flavoured with a nice amount of heat. The addition of peas to the rice provided a pop of colour and some much needed protein.  To make the meal more balanced the addition of cashew nuts, edamame beans or tofu would have added protein

veg out the botanist My beetroot tart (£8.95) was equally as attractive and just as tasty.

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The accompanying generous salad was light and crunchy with crisp apples and walnuts. A flavour that goes really well with beetroot is horseradish, so maybe an adaptation for this dish would be to serve a horseradish dressing.

botanist vegan

 

botanist vegan

 

My empty board says it all!!

On that note what’s your thoughts about boards, especially as a vegan if the board had previously had a steak on it?!

 

We decided it would be rude not to have a pudding, we chose to share the banana, peanut butter and chocolate ice-cream (£5.50).  It made a pleasant change from the ubiquitous fresh fruit salad or sorbet

The taste was amazing but the portion for the price was a bit meagre.  A good addition would have been some roasted or griddled bananas

Overall we were really impressed with the separate vegan menu, the service was very efficient and friendly and the surroundings were very comfortable.

Definitely a place that vegans and non vegans can enjoy

 

 

 

 

#MeatFreeMonday

#MeatFreeMonday

Launched by Paul, Mary and Stella McCartney in 2009, Meat Free Monday is a campaign aimed at raising awareness of the detrimental environmental impact of eating meat, and to encourage people to help slow climate change, preserve precious natural resources, consider animal welfare and improve their own health by having at least one meat free day each week.

imagesI regularly share meat free Monday recipes, in fact if you look to the right you will see a meat free Monday category

But being vegan, every day is meat free for me.

Here are just a few of my recent meals to show you how varied, colourful and easy it is to go meat free

Meat Free Monday

 

Many more restaurants and cafes now have meat free options.  I visited one a few days ago called Chocks Away, at Nottingham City airport in Tollerton.  The owner and chef Alison just happens to be vegan so the meat free options are expanding.

With a bit of imagination and some store cupboard staples it’s relatively easy to rustle up some delicious and quick meals

Quick recipe 

vegan rice salad

This was a very quick veggie rice salad, using a packet of microwaveable rice.  Just open the packet (no need to heat up)  tip into a large bowl, add a tin of drained mixed beans for protein (any tinned beans will do; chickpeas, cannellini, butter beans etc), bulk out with your favourite salad veg, I used cucumber, tomatoes, peppers, olives and celery. But you could add beetroot, avocado, peas and sweetcorn, radishes etc.  I finished with a simple dressing of 1 tablespoon of oil and 1 tablespoon of lemon juice (or apple cider/balsamic vinegar) and a good handful of fresh chopped herbs like mint, parsley or coriander. It will make enough for 4 very hungry people, or 6 as side dish

Some of last weeks meals included

 

 

I hope some of my ideas have inspired you to try being meat free for one day at least

vegan classes septIf you need more convincing then why not come to my vegan cookery classes in West Bridgford