Supper club lowdown

Eating out can be a challenging experience when you're a sensitive eater. It's great that more and more restaurants are recognising the demand for dairy and gluten free meals or plant based options, but that's not the end of the potential problems.
For a start, most what's on offer can be a bit dull and boring to be perfectly honest; ordering is easy as there's no choice involved, just the one option! And even in a vegetarian or vegan restaurant, many dishes are deep fried and contain refined or fermented products, so I can still leave feeling rather yuck.

Jane's Place, Hove

I still love going out to eat, though. I'm always hopeful that the choice I order will be super tasty, and won't come back to haunt me later. It's such a pleasure to end the evening feeling satisfied and well - unfortunately  a rarity. It doesn't stop me though, I just suffer the consequences!
My supper clubs, however, are designed with the sensitive eater in mind; everything is 100% plant based, so dairy free for sure, gluten free and yeast free, plus mainly whole food with limited refined sugar and oil, and not a deep fried item in sight! Every dish is infused with natural flavours and I use real produce, not 'fake' foods. I spend hours thinking up exciting dishes that you wouldn't generally find in a restaurant, then trying them out to make sure they taste great. I'm not a professional chef, so the presentation is a bit 'rustic' at times, but that doesn't seem to bother anyone, as the plates always come back empty. Dessert is always particularly popular - conversation pauses for a few moments whilst the first spoonfuls are savoured!
It's not just sensitive eaters that come along, we're open to anyone who wants a good night out! Some guests come as they already eat plant based, some just like good healthy food, others are

curious about vegan food and some are dragged along by their partners (but leave with happy tummies!).If you like eating out and you've never been to a supper club, do try one. Most of mine are held at a lovely atmospheric venue in West Hove called Jane's Place, with a wonderfully friendly host called, unsurprisingly, Jane. Her room can seat up to 12 and she makes everyone feel welcome, whether it's someone new or a regular diner. And it's an eclectic mix of people who come either alone or with a companion to keep them company.

As my passion is sharing the wonderful benefits of the food being eaten, I share a little bit of information about each course. I like to nourish the mind as well as the body! And if anyone is particularly bowled over by one of the dishes, I will share the recipe afterwards, as dining out menus are not well featured in most plant based cookery books.
If you like the sound of a great night out with good food, interesting company in a warm and friendly atmosphere, then my supper club will be right up your alley. Keep an eye on my Facebook page or follow this link to my website for the latest dates and menu - the next one is on 3rd February, so there's still time to book! http://www.thesensitivefoodiekitchen.com/supper-clubs2.html

Meet Sue

It's not often these days that I rush home to catch the beginning of a TV programme, but last night it was different. And it's definitely not often that the programme I'm rushing to see is Come Dine with Me. But when you know someone appearing on it, it's different!
After months of waiting, the opening episode of the new series was in Brighton, and featured a gorgeous eclectic Brighton mix of individuals, including the lovely Sue Bradley. I met Sue through a fabulous networking organisation called the Mumpreneurs Networking Club (MNC) and got to know her better after she came along to my Eat Well, Live Well course (although I did not know she played the saw!!!). Sue is a yoga teacher and an Eating Psychology Coach, and is passionate about fabulous, real food. If you missed last night's episode, follow this link to see the fun, frolics and food http://www.channel4.com/programmes/come-dine-with-me
I caught up with Sue recently to find out more about what she does as an Eating Psychology Coach: here's what she told me.
Me: So Sue, what exactly is Eating Psychology all about?
Sue: Eating Psychology is all about HOW and WHY you eat, rather that WHAT you eat. My practice incorporates mind-body nutrition and neuro-slimming for overeating; simple and effective techniques to help people change how they think about food and banish overeating and negative behavioural patterns for good. Basically, I help people transform their relationship with food.
Me: Sounds good! What type of people do you work with?
Sue: Anyone who wants to change the way they eat. I meet a lot of people who have been on diets that don't work for years, obsessive about counting calories or weighing and logging every ingredient and develop an unhealthy relationship with food. Or others who overeat and are stuck in a negative mindset.
Me: What about people who find themselves addicted to certain foods?
Sue: Yes, I also offer food education and re-education for those who already know what to eat, but are still finding themselves unwittingly consuming things that they really don't want to. This is often due to the addictive qualities of the food-related products we are surrounded by. This involves various processes, including demystifying ingredients on food packaging and helping people to shop smarter and healthier.
Me: So how can people get to see you?
Sue: I work with clients on a one to one basis. I can meet people in person here in Brighton or across the South East and London, or can meet worldwide via Skype, so I can be accessible to anyone. There's more information on my website http://eatingpsychology.co.uk
Me: You have a YouTube channel too
Sue: Yes, I have some short food education vlogs that people can watch - people can find out more by watching this short video https://www.youtube.com/watch?v=M7phY-awavg
So there you have it, everything you needed to know about Sue's Eating Psychology but didn't find out by watching Come Dine with Me! Mind you, Sue's dishes made my mouth water, especially her dessert. Luckily, the recipes are available as an ebook - click here to get yours http://eatingpsychology.co.uk/come-dine-with-me/. Right, key lime pie, I'm coming for you!

Chia up with jam

My son recently declared "I just love jam". It made us all laugh as we hadn't actually been talking about jam at the time, it was just a random statement that came from nowhere. Of course!
Mind you, he does have a point. I particularly like a rustic homemade conserve jam-packed (excuse the pun!) with ripe fruit. Of course, the problem with jam is it's high sugar content, the key ingredient for preserving the fruit. Once a jar is open, how to resist eating it all at once?
According to food trend pundits, 'low sugar' is going to be a key feature in 2017. Eating a mainly whole food plant based diet, my sugar tends to come in it's natural form; I try to avoid highly refined sugars partly because of the strain it puts on the body, but mainly because I seem to be particularly susceptible to sugar lows if I eat anything with high levels of the white stuff. I become more 'panicgry' than 'hangry'', not a pleasant experience!

And being the beginning of the year with many people resolving to eat better and/or lose weight, I figured some healthy 'jam' would be just the thing to keep the spirits up.
If you haven't come across chia seeds yet, then this is a good recipe to start with as it's so simple. Chia seeds are tiny nutrient dense seeds that are a fabulous source of healthy omega 3 fatty acids, protein, fibre and and other nutrients like manganese, magnesium and various vitamins. You only need a small amount as they swell in fluid, softening and releasing all the goodness hidden within. This swelling thickens up the fruit purée, creating the jammy consistency you want in a fruit conserve. Chia seed jam works best with berries as they contain their own seeds - apricot jam might look a bit odd with lots of swollen seeds in it.
I like to use frozen mixed berries for my jam, but raspberries by themselves are also lovely. And that's it, no sweetener or other flavours. This can make it a bit tart, but you can really taste the real fruit flavour.
Once made, you can use it wherever you would use jam; on porridge, toast, rice pudding, ice cream, yoghurt (all dairy free versions of course!), in cake fillings, on meringues, scones or rice cakes - on whatever you like really!
Of course, the thing to bear in mind is that without the added sugar, chia jam doesn't have the same shelf life as a normal jar. It keeps fresh in the fridge for 5 days or so, that's if a resident jam lover doesn't finish it all in one go.
So give this a go; one of my key rules of eating well is never to feel deprived. So it you're on a New Year health kick, this will definitely hit the jam spot!
Chia seed jam

150g frozen berries of choice **
1 1/2 tablespoons chia seeds
30-45ml water
Place the frozen fruit into a saucepan, add the water and simmer until fully defrosted and soft. Mash any remaining whole fruit into a pulp. Add a little more water if needed. Stir in the chia seeds, simmer for a minute, then turn off the heat. Leave to cool in the pan for a couple of minutes, then transfer to a small bowl to cool completely. Once cool, it should be thick and gloopy. Transfer to the fridge, or eat straight away. Enjoy!
** In the summer, if you have a glut of fresh berries, make up a big batch of jam then divide into portions and freeze to use when berries are not in season.

New Year, new Eating - the whole issue

So, what are your resolutions for 2017? Most people tend to say eat better and exercise - both positive actions, often short lived though! Making changes can be hard, especially if you are doing it on your own. With social media, however, you never need be alone now, and there are campaigns throughout the year you can join in with to help keep you going on your well-being mission.

There's been a huge rise in eating a more natural plant based diet and the Veganuary campaign during January has played a big part in this (see www.veganuary.com for more information). It's easy to access, with lots of information, ideas and recipes to keep you interested throughout the month, and hopefully feeling keen and enthusiastic to make lasting changes to the way you eat as well as your health.

Big campaigns that raise awareness are great, and as customer demands increase, so does supply of products - you only need to see the expansion of 'free from' ranges in the supermarkets to note how animal-free is becoming mainstream. But that's where my word of warning comes in - just because something is 'vegan' doesn't automatically give it 'healthy' status. Chips (as a rule) are vegan after all!

Essentially, the way I look at it from a nutrition, and therefore health, side of things is that processed and refined food is still generally junk, whether it's animal or plant derived. Once the 'whole' has been taken out of 'food' and chemicals and extras added in the nutritional content goes down and the negative impact on us, and the environmental cost, goes up.

As a sensitive eater, vegan processed food is often still a no-go area, with yeasts added in all over the place, whether as yeast extract or 'natural' flavourings and preservatives. And you'll often still find a high amount of refined sugars in varying forms as well as highly refined oils.

So what to do? The best way is to eat as close to a food's natural form as possible most of the time and enjoy it in all it's lovely gloriousness, and add in a few plant based extras in every now and then. Then you will get all the amazing benefits of going plant based, and will feel so good and energised that Veganuary will slip into February, then March........see where it will take you!

So if you're taking the plant based plunge for New Year - enjoy!  Don't forget there's loads of easy, tasty recipes for you to try on this blog. And if you want to know more, then why not check out my Eat Well, Live Well course that starts again at the end of the month? You will gain loads of essential information about eating whole food and plant based plus a whole bunch of amazing recipes, meet some great people and dine on dishes made by me. What more could you want to really get 2017 off to a great start? Check out http://www.thesensitivefoodiekitchen.com/courses.html

Wishing you all a happy and healthy New Year!

Christmas balls!

Nuts, cranberries, allspice and cinnamon - amazing Christmas flavours. How about having all that deliciousness bound together into one tasty bite? Well, that's what you get with my raw Christmas energy balls!

Seasonal fruit and nuts

Anyone who has followed my blog for a while knows that I just love energy balls, and make a variety of flavours to suit all occasions, so it only makes sense to have one especially for Christmas. These are perfect if you love a touch of decadence without a dilemma, as these treats taste amazing, but are also good for you too.  A combination of healthy fats and proteins with slow release sugars, these bite-sized goodies just hit the spot with seasonal spices and a touch of raw chocolate too. Perfect for anyone who eats dairy free, gluten free, plant based or just wants a break from refined and processed foods.
I've used allspice alongside cinnamon as it's such a Christmassy flavour. A small dried fruit from a pimento tree, it is a type of pepper with hints of clove and nutmeg. It can actually benefit health as the phytonutrients contained in the tiny corn have anti-inflamatory properties. Allspice can also help aid digestion and absorption of nutrients as well as reduce wind - could be useful after a good helping of sprouts on Christmas Day!
You can use whatever nuts you like in these balls - I've gone for walnuts and almonds, but pecans would add an even extra hint of richness. To keep this a completely raw treat, I've used raw cacao powder, but if you only have normal cocoa powder to hand, don't let that stop you giving these a go, they will still taste gorgeous.
A handful of these popped in a bag make a lovely Christmas gift too - just make sure you give them away quickly or you find the only person receiving the gift of Christmas balls is you!
Enjoy.
Christmas raw energy balls

Christmas balls!

1/2 cup walnuts
1/2 cup almonds
1/2 cup dried dates
1/2 cup dried cranberries
1/2 cup raisins
2 tablespoons raw cacao powder
1/2 - 1 teaspoon ground all spice
1 teaspoon ground cinnamon
2 tablespoons orange juice or water
desiccated coconut
Place the walnuts and almonds into your food processor and pulse a couple of times to break them down a bit. Add the dates, cranberries, raisins, cacao powder and spices and pulse again a few times, then blitz until combined. Add a little orange juice or water to help it stick together but not too much or it will be too wet and soggy. Take a teaspoon full and roll into a ball in the palms of your hands. Roll in desiccated coconut to cover. Repeat until all the mix is used up.
This is enough for approximately 18 balls.

Berry sloe gin sorbet

It's no secret that I'm partial to the odd gin or two. I blame living in India, as of course it's medicinal there (!), although I'm not sure what my excuse is now I'm back in the UK!

Gin!

Gin is undergoing a renaissance, and the choice of brands and flavours has expanded enormously in the last few years. Suddenly, it's trendy. Many pubs now have extensive gin menus with up to 30 different flavours on offer. At the weekend I was reading an article about how many distilleries in Scotland known for their quality whiskies have diversified into gin with great returns. Even this year's Apprentice had a foray into blending and creating a new gin - disastrously for one team who didn't follow the 'rules'!

Amongst all the varieties available, one of my most favourite is still homemade sloe gin. I love the deep, warming berry flavour, deliciously comforting with a hint of decadence! And there's always something so satisfying about knowing exactly what's in your glass.

So it only seemed natural progression that I should think about combining a gorgeous tipple with another passion - dessert! It may be cold and frosty outside, but this sorbet is still perfect for this time of year. The deep red colour of sloe gin combined with vibrant red berry fruits creates the perfect seasonal hue. And the gorgeous deep flavours feel festively decadent without straining the waistline! Sorbet is so simple to make and stores well, perfect for the dairy free diner who still wants their treats. It's easier if you have an ice cream maker. I use one made by Andrew James - inexpensive but reliable (follow the link under 'favourite things' to check it out), but you can still make it by hand, but it takes a little more time.

So why not get a batch of this ready for the freezer now to enjoy over the Christmas period - be warned, it's rather moreish!

Berry sloe gin sorbet

Sloe gin and berry sorbet

3 cups mixed red berries
375mls water

175g caster sugar

5 tablespoons sloe gin

First, place the mixed berries (I used frozen ones) into a large saucepan with the water and heat through until the berries have defrosted (you don't have to bring them to a simmer to do this). Cool slightly then place in a blender and blitz for a few seconds. Place a sieve over your saucepan and strain the berry mix through it so the seeds and pips are removed and you have a lovely red berry liquid in the pan. Add the sugar and heat gently to a simmer, stirring occasionally, until the sugar has dissolved. Remove any white scum that may come to the surface. Turn off the heat, pour into a bowl and stir in the sloe gin. Leave to cool completely and then chill in the fridge for a little while to make sure it's completely cold.

If you have an ice cream maker, pour in the mix and churn according to instructions until the sorbet has formed. Spoon into an ice cream container and freeze until ready to use.

If you don't have an ice cream maker, pour the sorbet mix into a large plastic container and place in the freezer for an hour. Remove, stir to break up any water crystals and return to the freezer. Repeat this every hour until your sorbet has formed, then transfer to an ice cream container and store in the freezer.

Note - because of the alcohol content, the sorbet is softer than a fruit and water only one, 

Enjoy!

Christmas crunch

When the weather's chilly outside, or your energy is flagging Christmas shopping, there's something so satisfactory about dipping a crunchy biscuit into a milky (dairy free) coffee or hot

chocolate. Of course, the biscuit needs to be sturdy to avoid the flaccid flop into your drink; a biscotti does the job marvellously!

I have a friend who makes amazing biscotti. As a true Italian, she follows the traditional recipe that uses eggs and rather a lot of sugar, baking them with passion and love. She also calls them by their proper name, cantuccini, a biscotti made with almonds, really made to dip in sweet wine rather than coffee, so maybe we're missing a trick! Biscotti is a general term that means twice baked, and it's this double bake that makes these yummy treats so crunchy and dipable. Having sat in my friends kitchen watching her make her gorgeous cantuccini, I've had a cheeky masterclass in how to make them!

I've been thinking about my own version for a while, wanting to make them fully plant based and a little less refined, plus have a gluten free option; it all fell into place and I'm really pleased with the outcome. 

The key to a biscotti is the crunch; the double baking takes a little more time than your every day biscuit, but the results are worth the effort, and they keep in an air-tight tin for a while so you can make a batch at a time.

There's all sorts of flavour combinations you can use; to make these seasonal I've added some dried cranberries with the almonds as well as some all spice flavouring to bring in the Christmas taste. You could use cinnamon or cloves, or a combination - whatever you have to hand.

So why not give these a go and get ready for some seasonal dunking. You could even pop them in gift bags and give them as a lovely home made gift.

Almond, cranberry and spice biscotti

Almond, cranberry and spice biscotti

200g spelt flour/gluten free flour

1 teaspoon baking powder

1/2 - 1 teaspoon ground all spice 

1/4 teaspoon Himalayan salt

165ml dairy free milk

2 tablespoons ground flaxseed

100g coconut sugar

4 tablespoons unsweetened apple sauce

4 tablespoons hempseed oil

1/2 teaspoon almond essence

85g almonds, sliced

65g dried cranberries

Pre-heat the oven to 180ºC. Put a silicon baking sheet onto to tray, or line with baking paper.

First pour the dairy free milk into a bowl and add the ground flaxseed, coconut sugar, apple sauce, hempseed oil, and almond essence. Whisk well to combine and then leave to thicken for a few minutes.

Place the flour, baking powder, all spice and salt into another bowl and stir to mix well. Pour the wet mixture into the dry and stir to combine - it's a dry mix so hands will be needed to finally pull it all together. If it's a little wet and soft, add some more flour so it doesn't stick. Add the almonds and cranberries, working them into the dough with your fingers so none stick out the sides. This takes a couple of minutes to ensure everything is spread throughout the dough. Cut your dough in half.

Place one half onto the baking sheet and press out out into an oblong shape, pushing the edges and ends straight with your hands. It should be approximately 28x8 cms in size. Repeat with the other half of dough, then place the baking sheet in the oven for 25 minutes or until lightly golden and firm to the touch. Remove from the oven and leave to cool on the tray for about 30 minutes.

Once cool, cut into slices approximately 2cm thick; place each slice back onto the baking tray lying on it's side. Pop back in the oven for 6 minutes, then remove, turn each slice over and pop back again for another 5 minutes. Remove one the slices are very firm to the touch and golden brown. Remove, leave to cool (they harden a bit more) and then keep in an air-tight tin if you don't eat them all at once. Enjoy!