this simple 25 minute meal packs a real punch in terms of flavours. i forgot how much i love soups with roasted red pepper in them…
Prep | 5 mins.
Cook | 20 mins.
Serves | 4.
INGREDIENTS.
soup.
⁃ 2tbsp olive oil.
⁃ 2 leeks, washed, topped and tailed then peeled and cut into inch thick slices.
⁃ 2 large carrots, as above.
⁃ 1ltr veg stock.
roasted red pepper & butter beans.
⁃ 1x red pepper, cored and cut into small cubes.
⁃ 1x 400g tin butter beans, drained.
⁃ 1tbsp olive oil.
⁃ heaped 1tsp ground cumin.
⁃ 1tsp chopped parsley, to garnish.
METHOD.
⁃ prep the roasted stuff first. Line a baking sheet with parchment, add the veg and beans with a drizzle of oil and a dusting of ground cumin. Mix well then roast for around 20 mins at 200C.
⁃ Prep the soup while you wait. Heat the oil in a large non-stick pan, add the carrots and leeks and fry over medium heat for 5 minutes, stirring occasionally. Add the stock and simmer for 10 minutes. Add three quarters of the beans and peppers and blend until smooth. Dish into bowls and garnish with the remaining beans and peppers.
when i crave something with a lot of flavour i err towards italian cuisine. i don’t know why but the recipes are always delicious. and here’s one i prepared earlier, zucchine trifolate e cannellini. it’s typical to serve it with sardines but, for me, a big hunk of sourdough drizzled in garlic oil also works a treat.
Prep | 5 mins.
Cook | 10 mins.
Serves | 4.
INGREDIENTS.
⁃ 2tbsp olive oil.
⁃ 4 courgettes.
⁃ 2tbsp dill.
⁃ 30g flat leaf parsley (reserve some to garnish).
⁃ Juice of 2 lemons (zest one as well).
⁃ 1tsp chilli flakes, to garnish.
METHOD.
⁃ heat the oil in a large saucepan over medium heat.
⁃ sauté the courgettes for 8 mins, stirring occasionally.
⁃ add the lemon, beans and herbs and cook for a few mins.
⁃ garnish with the reserved parsley and chilli flakes.
the red wine vinegar in this recipe makes for a lovely tangy tomato sauce that pairs well with the soft and savoury halloumi. and fistfuls of parsley provide a fresh and herby finish.
Prep | couple of mins.
Cook | around 10 mins.
Serves | 4.
INGREDIENTS.
⁃ 400g dried spaghetti, cooked.
⁃ 2tbsp olive oil.
⁃ 7x large ‘on-the-vine’ tomatoes, halved then quartered.
⁃ 1.5tbsp oregano.
⁃ 2tbsp red wine vinegar.
⁃ 15g (around half a small packet) flat-leaf parsley, rough-chopped.
⁃ 225g halloumi, cut into large cubes.
METHOD.
⁃ heat the oil in a large frying pan over medium heat then add the tomatoes with a pinch of salt and cook with the pan lid on for 5 mins. add the oregano and red wine vinegar and cook for a further 5 mins. cook the pasta alongside the tomatoes (around 10 mins – see packet). sear the halloumi in a dry non-stick pan in the last 5 mins. portion out the pasta then top with the sauce and a few cubes of halloumi. sprinkle over with chopped parsley.
⁃ 700ml plant-based milk, plus a little extra to finish
⁃ Pinch of salt
Topping:
⁃ 40g/small handful of blueberries
⁃ 40g/small handful of red grapes, halved
⁃ 30g/small handful of mixed chopped nuts
⁃ 1tsp @SpirulinaBecagli spirulina
METHOD
⁃ Place the porridge ingredients in a large saucepan, stir well then bring to the boil and simmer for 4-5 mins stirring occasionally. Pour into bowls, swirl cold milk round the edge and scatter with the topping. Enjoy!
PS. thank you to the lovely people at @thesecretsanctumshop for organising everything
here’s my take on the perfect sides for a traditional sunday roast…
Serves | 4
Prep | under 10 mins
Cook | 45 mins
INGREDIENTS – POTATOES
2tbsp veg oil
1tbsp olive oil
1kg Maris Piper or King Edward potatoes, peeled and quartered
2 heaped tbsp (approx. 20g) plain flour
Pinch of salt, to season
METHOD
Preheat your oven to 200C (fan). Add the potatoes to a pan of salted water & bring to the boil. Cook for 5 mins then drain & steam dry in a colander set above the pan (few mins). Add back to the pan & shake to roughen up. Sprinkle with flour & shake again. Heat the oil in a roasting tin until hot (3-5 mins) then, carefully add the potatoes using a couple of spoons & turn to coat. Roast for 45 minutes or until golden & crunchy. Turn over halfway through.
INGREDIENTS – CARROTS
450g carrots, peeled and cut lengthways into quarters (or halves for the smaller ones)
450g parsnips, as above
Maple Glaze:
4tbsp pure maple syrup
3tbsp olive oil
2tbsp vegan wholegrain mustard
Sea salt and freshly ground black pepper, to taste
METHOD
Preheat your oven to 220C. Whisk the Maple Glaze ingredients to combine then add to a roasting tin. Toss the carrots & parsnips in the glaze then roast for 30 mins or until tender with some char. Turn over halfway through.
Help celebrate the life of famous Scottish poet Robert Burn, today, by way of a traditional Burns Nightsupper albeit with a vegan twist 🌱
Serves | 4
Prep | 10 mins
Cook | 1 hour
INGREDIENTS
2tsp vegetable oil
1 large onion, finely diced
2 carrots, peeled and grated
250g mushrooms (portobello is preferrable, for flavour), finely diced
1x 400g tin of green lentils, drained
100g porridge oats
450ml vegetable stock
1tsp marmite
1tsp ground nutmeg
1tsp ground coriander
1tsp white pepper
25g sunflower seeds, chopped
METHOD
Preheat your oven to 180C (fan). Heat the oil in a large frying pan and gently fry the onion and carrots for 5 minutes. Add the mushrooms and lentils, stir well to combine and fry for a further 15 mins. Add everything but the seeds, stir well and cook for another 10 mins or until the mixture has thickened (add a splash more water if it’s too thick). Stir in the seeds then transfer the mixture to a lined loaf tin and smooth over the top. Bake in the oven for around 30 minutes, or until the haggis has a nice crispy coating. Allow to stand for five minutes before serving.
It’s traditional to serve the haggis with neeps (mashed turnips) and tatties (mashed potatoes) but it also works really well with Maple-Roasted Parsnips & Carrots and Twice-Cooked Roasties – the recipe for those is coming tomorrow! Enjoy!
An easy, quick and healthy meal that smells wonderful with all the aromatics. It’s a delicious way to celebrate Chinese New Year this weekend. White mushrooms work perfectly well in this recipe and save you💰
Prep | 5 mins
Cook | 5 mins
Serves | 4
INGREDIENTS
⁃ 2tbsp vegetable oil
⁃ 2x garlic cloves, minced
⁃ Small piece (approx 2cm) of fresh ginger, grated
⁃ 400g white mushrooms, thickly-sliced (shiitake, oyster or enoki for a more authentic albeit pricer meal)
⁃ 6x spring onions, thickly-sliced (around 1-inch)
Heat the oil in a large frying pan over medium heat. Add the ginger, garlic, mushrooms & spring onions and stir fry for 3 mins. Stir in the soy sauce, sesame seed oil, noodles and chilli flakes and cook for a further couple of mins, or until the noodles are ready (see packet). Serve with a side salad if you like, here it’s with yesterday’s recipe for CRISPY TOFU WITH TERIYAKI GREENS
Continuing with this weeks theme of Chinese New Year, here’s a quick, healthy and affordable Chinese recipe. In true celebratory style, it’s a party for your tastebuds 🎉 with crispiness from the tofu, crunch from the greens, umami from the teriyaki, a hint of heat, and savoury from the cashews 🤤 I hope you enjoy it! Let me know what you think 📲
Prep | 10 mins
Cook | 5 mins
Serves | 4
INGREDIENTS
Crispy Tofu
⁃ 280g firm tofu, cut into cubes
⁃ 2tbsp veg oil
Tofu Coating
⁃ 3tbsp cornflour
⁃ 1tsp garlic salt
⁃ 1tsp ground ginger
⁃ 1/2tsp salt
⁃ 1/2tsp freshly ground black pepper
Teriyaki Greens
⁃ 200g green beans, topped and tailed
⁃ 1x garlic clove, minced
⁃ 2 baby cucumbers, cored, halved and thinly-sliced
⁃ Handful of mixed salad leaves
⁃ Handful of cashews, rough-chopped
dressing:
⁃ 2 tbsp teriyaki sauce
⁃ 2tbsp dark soy sauce
⁃ 1/4tsp crushed chili flakes
METHOD
⁃ Take the excess moisture out of the tofu. Sprinkle a little salt over the block, which speeds the process, then wrap in 6 sheets of kitchen roll and put on a plate. Place a weighty book on top to further help draw out the moisture and leave for 5 mins (up to 20 mins if you have the time)
⁃ While you wait, combine the coating ingredients on a separate plate
⁃ Unwrap the tofu and cut into cubes
⁃ Lightly dap the top and bottom of each cube into the coating (a light dusting is fine, else the cooked tofu will taste powdery) and carefully shake off any excess
⁃ Heat the oil in a large frying pan on medium and fry the tofu for around 2 mins each side or until crispy. Blot on kitchen paper to remove excess oil
⁃ While the tofu cooks, bring a large pan of salted water to the boil and cook the beans for 5 mins or until they’re cooked with some ‘bite’
⁃ Drain the beans then add back to the pan along with the minced garlic and cook for a minute then toss in the dressing
⁃ Add everything to a large salad bowl, gently toss to combine, top with the crispy tofu and sprinkle over with the chopped cashews
PS. for a more substantial meal, cook some udon noodles the same time as the green beans
Whenever I’m at the supermarket I always scan the aisles for deals or inspiration. Today I saw 250g of cooked beetroot for 30p. It makes a lovely sweet sauce after a quick blitz in the food processor. So here’s what I made – Beetroot & Feta Pizza. The sweetness of the beetroot is complimented by the tangy-zestiness of feta mixed with lemon juice & dill. It’s on the table in 20 minutes 👍
BEETROOT & FETA PIZZA
Prep | 5 mins Cook | 15 mins Serves | 2
INGREDIENTS
400g pre-rolled ready to bake pizza dough
250g cooked beetroot in juices (approx 4) – see method
1/2tsp crushed chilli flakes
5tbsp light olive oil plus extra to drizzle
1tbsp red wine vinegar
Half a pack of feta (approx 100g), or Greek salad cheese, cut into small cubes
1tbsp lemon juice
1tsp dried dill
1tsp dried parsley, to garnish
METHOD
Preheat your oven to 180C. Unroll your pizza dough on a baking tray. Cook according to instructions (approx 15 mins). Take 1 beetroot and cut into small cubes then add to a small casserole dish with 1tbsp red wine vinegar and a drizzle of olive oil and cook until the pizza base is ready
Make the sauce while the base cooks. Add the remaining beetroot and juices to a food processor along with 5tbsp olive oil, 1/2tsp crushed chilli flakes and pulse to a smooth paste
Toss the feta in a small bowl with the lemon juice and dill
When the base is ready, spoon over with the beetroot sauce then dot the base with cooked beetroot and feta. Sprinkle with parsley and dig in!
most soups that i make are hot and spicy, whether it’s an eye-opening sriracha lime zoodle soup for breakfast or a comforting spiced pumpkin soup for lunch. here’s a recipe for those of you that don’t naturally lean into hot & spicy food, ready for ‘international hot & spicy food day’ on 16 jan 🌶 it costs less than £2 for a family of 4 💰and the chilli is optional 😀
Prep | 5 mins
Cook | 25 mins
Serves | 4
INGREDIENTS
750g carrots, peeled and roughly chopped into large chunks
1tbsp light olive oil
1tsp cumin seeds
1tbsp ground cumin
1tbsp medium curry powder
500ml veg stock & 100ml cold water
1x 400g tin of green lentils in water, drained and cooked (4tbsp reserved for garnish – see method)
Garnish:
4tbsp reserved lentils
1tbsp dried chopped parsley
1tbsp dried crushed chilli (optional)
METHOD
Preheat your oven to 230C. Add the oil to a roasting tin along with the carrots and spices and mix well to combine. Cook for 20 mins. Add the veg stock and lentils at this point, stir well and cook for a further 5 mins. Take out of the oven and reserve 4tbsp of lentils for the garnish. Carefully transfer the rest to a blender that accepts hot liquids (not all do so check first) and blend for a few minutes until smooth. Ladle into bowls then garnish with 1tbsp of reserved lentils, a sprinkling of dried parsley and pinch (or two) of chilli flakes. Enjoy!
With the cost-of-living crisis hitting hard, I’ve re-engineered some recipes so they’re super-cheap to make. Right now canned Kidney Beans are really budget-friendly, so they’re my bean of choice for todays meal. For the sauce, I use fresh tomatoes so the exact quantity can be used to reduce food wastage and save money. Talking of money, how much does this meal cost? Less than £1 for two!! More good news is that cheap meals don’t need to be dreary — zhuhz it up with toast trees (kids will love this) or some nice cookware 👀
Serves | 2
Prep | 5 mins
Cook | 10 mins
INGREDIENTS (all budget brands)
⁃ 1x tin of 400g red kidney beans in water, drained
⁃ 8x (approx 62.5g) cherry tomatoes
⁃ 1tbsp Smoked Paprika
⁃ 1tsp Parsley
⁃ 62.5ml cold tap water
to serve, 2 slices of toast
METHOD
⁃ Preheat your oven to 180C. Using a food processor blitz everything but the beans for a few seconds. Add this tomato sauce and the beans to a small casserole dish and stir well to combine. Cook for 10 mins on the middle shelf and serve with warm toast
⁃ For a more substantial meal, serve alongside your favourite fajitas
ok, so who’s new year resolutions start with healthier eating? 🥗 that’s easier said than done when it’s cold outside. salads seem a little out of season somehow 🤔 so how about a warm salad? or, as in this recipe, a salad served with oven-warm bread, for a healthy comforting meal. here it’s pitta, but i also love it served on a big slab of focaccia 🤤
Total Time | 10 mins
Serves | 4
INGREDIENTS
⁃ 3x salad tomatoes, cut into wedges
⁃ 1x small cucumber, thin-sliced (if you have time, peeled and deseeded)
⁃ 1/2 a red onion, thin-sliced and steeped in red wine vinegar for 5 mins
⁃ 3tbsp olives
⁃ 200g block of vegan feta, cut into approx 2cm cubes
⁃ to finish, a drizzle of extra virgin olive oil and a sprinkling of dried oregano
⁃ Serve with warm pitta or focaccia
METHOD
Place your bread on a baking tray in the oven and warm through at 180C. Build the salad starting with tomato then cucumber and onion. Dot the olives and feta around the plate and drizzle with oil. Add a light sprinkling of oregano to finish. Serve with your oven-warm bread. That’s an eye-catching heathy dinner sorted in 10 minutes 🔥
a couple of lovely salads with antipasti & warm focaccia
The key to this quick dinner is to buy some lovely focaccia from your favourite bakery then warm it through in the oven so you that lovely freshly baked bread smell wafting through the house…
Total Time | 10 mins
Serves | 4
A couple of lovely salads
Mixed leaves with walnuts & chease
⁃ 80g mixed salad leaves (like Butterhead)
⁃ 30g vegan mature cheddar, grated
⁃ Handful of walnut halves (around 10 halves)
⁃ Drizzle of extra virgin olive oil, around 1tbsp
Tomato & Vegan Mozzarella
⁃ 5x Large Vine Tomatoes, thick-sliced
⁃ 200g vegan mozzarella, thick-sliced
⁃ 10g (or a good handful) of fresh basil leaves
⁃ 1tbsp, extra virgin olive oil
To serve
⁃ 280g antipasti of choice (I used ‘Artichoke in Oil’)
⁃ 1x focaccia loaf
METHOD
Preheat your oven to 180C then add the focaccia to a baking tray and wrap in foil (to warm it through and keep the crust soft) and cook for 10 mins. Meanwhile, build your salads and serve family-style
a super-quick twist on tapas that’ll take your tastebuds off to sunny spain ⏱☀️🍽
Prep | 5 mins
Cook | 10 mins
Serves | 4
INGREDIENTS
1tbsp olive oil
1tbsp harissa spice
1x 400g tin of chickpeas in water
1/2 brown onion, thin-sliced
1 yellow pepper, thin-sliced
1 red pepper, thin-sliced
2 large salad tomatoes
Handful of basil, leaves only
300g penne
30g vegan chease, grated
METHOD
In a large pan over medium heat, chuck in everything but the basil. Squish the tomatoes with the back of a wooden spoon to release the juice, stir well and simmer with the lid on for 10 mins. Meanwhile cook the pasta, drain then toss in the sauce. Turn off the heat and stir through the basil until wilted. Season to taste, grate over with chease and serve with big hunks of sourdough
a warming super-quick meal that’ll take your tastebuds off to sunny spain ⏱☀️🍽
Prep | 5 mins
Cook | 5 mins
Serves | 2
INGREDIENTS
– 1tbsp olive oil
– 1tbsp harissa spice
– 1x 400g tin of chickpeas in water
– 1/2 brown onion, thin-sliced
– 1x yellow pepper, thin-sliced
– 1x red pepper, thin-sliced
– 2x large salad tomatoes
– Handful of basil, leaves only
METHOD
In a large pan over medium heat, chuck in everything but the basil. Squish the tomatoes with the back of a wooden spoon to release the juice, stir well and simmer with the lid on for 5 mins. Turn off the heat and stir through the basil until wilted. Season to taste and serve with big hunks of sourdough
Fancy a super-comforting supper on these chilly autumn nights? Try this seasonal recipe made with root vegetables for lovely little sliders 🍂 🥘 🍽 They’re crispy on the outside and super-fluffy on the inside…
Prep | 5 mins
Cook | around 15 mins
Serves | 4
Mindfulness Factors | quick & easy | healthy – part of your ‘5 a day’ | 5 ingredients/packets | plant-based | vegan | 20 minute meal
INGREDIENTS
⁃ 450g prepared diced carrot & swede
⁃ 80g plain flour of choice (eg gluten-free)
⁃ 1tbsp vegetable oil
⁃ 1/2tsp dried rosemary
⁃ 30g vegan Parmesan, grated
METHOD
⁃ Boil the vegetables for 10 minutes then throughly drain and add to a food processor along with the flour and pulse until smooth
⁃ Dust a large plate with a little flour
⁃ Shape some mixture into a small burger then add to the plate. The recipe should make around a dozen sliders
⁃ Heat the oil and rosemary in a large pan and fry the burgers in batches, for a couple of mins either side until golden. At the same time fry up a handful of spinach and tomato. Serve with a good shaving of vegan parm and mini burger buns
Fancy a super-comforting supper on these chilly autumn nights? Try this seasonal recipe made with root vegetables for lovely little gnocchi 🍂 🥘 🍽 They’re crispy on the outside and super-fluffy on the inside…
Prep | 5 mins
Cook | around 15 mins
Serves | 4
Mindfulness Factors | quick & easy | healthy – part of your ‘5 a day’ | 5 ingredients/packets | plant-based | vegan | 20 minute meal
INGREDIENTS
⁃ 450g prepared diced carrot & swede
⁃ 80g plain flour of choice (eg gluten-free)
⁃ 1tbsp vegetable oil
⁃ 1/2tsp dried rosemary
⁃ 30g vegan Parmesan, grated
METHOD
⁃ Boil the vegetables for 10 minutes then throughly drain and add to a food processor along with the flour and pulse until smooth
⁃ Dust a large plate with a little flour
⁃ Use two tea spoons to shape some mixture into a small oval (a ‘quenelle’) then add to the plate. The recipe should make around 25x pieces
⁃ Heat the oil and rosemary in a large pan and fry the gnocchi in batches, for a couple of mins either side until golden. Serve warm with a good shaving of vegan parm. Pairs well with warm wilted winter greens 🥬
a satisfying cosy little supper for two, best enjoyed by the fire 🔥 🥘
Prep | couple of mins
Cook | around 7 mins
Serves | 2
Mindfulness Factors | quick & easy | healthy – part of your ‘5 a day’ | plant-based | vegan | 10 minute meal
INGREDIENTS
⁃ 1tbsp plant-based butter, plus extra to butter the bread
⁃ 1/2 brown onion, thin-sliced
⁃ 250g (or 4x) Portobello mushrooms
⁃ 2x slices, bread of choice (I suggest a thick-sliced Multiseed Farmhouse or Sourdough for this recipe)
⁃ 30g plant-based chease, grated
METHOD
⁃ melt the butter in a large frying pan, place the onion in the middle and mushrooms around the edge. Fry over medium heat for 5 minutes or until golden, turning everything over halfway through. Meanwhile, preheat your grill to high and butter your bread. Add half the onion and 2x mushrooms to each slice and grate over with chease. Grill until bubbling, around 2 mins.
A delicious comforting meal that’s super quick to make. It’s a lovely combo of sweet and savoury, with the caramelised pear pairing with the savoury couscous and crisp red apple 😋
Prep | 5 mins
Cook | around 10 mins
Serves | 4
Mindfulness Factors | quick & easy | healthy – part of your ‘5 a day’ | plant-based | vegan | 15 minute meal
INGREDIENTS
1tbsp extra virgin olive oil
3 pears, peeled, core-removed and thick-sliced
2tbsp sultanas
1tbsp dried apricots, rough-chopped
1tsp ground cinnamon
1tbsp maple syrup
150g giant couscous
1 red apple, very thin-sliced (using a mandolin, if possible)
half a small packet (15g) of fresh mint, rough chopped
METHOD
Cook the couscous (5-10 mins). Meanwhile, heat the oil in a large frying pan and add the pear, cinammon, sultanas, apricots and maple syrup. Fry over medium heat until the couscous is ready. Drain then add to the pan and stir well to combine. Dish up add a few slices of apple and a sprinkling of chopped mint to each plate. Serve with hummus and pittas drizzled in extra virgin olive oil.
this recipes takes just 10 minutes to prep ⏱ so on a wet and wintry day like today you’ll have a winter warmer ready as quick as a flash ⚡️
Prep | 10 mins
Cook | approx 15 mins
Makes | around 8 servings
Mindfulness Factors | quick & easy | healthy – part of your ‘5 a day’ | plant-based | vegan | dairy-free | 25 min meal | batch-cook to save time
INGREDIENTS
2tbsp olive oil
1tbsp ground turmeric
1tbsp ground coriander
1tbsp cumin seeds
2 bay leaves
500g carrots, peeled and sliced
1/2 onion, peeled and sliced
1x 400g tin of butter beans, drained
1ltr low-sodium veg stock
A sprinkling of dried crushed chilli, to garnish
METHOD
Heat the oil in a large frying pan then add the spices and cook for a minute to release their flavour. Add the onion and carrot and stir fry for 5 mins. Add everything else except the chili and simmer for 10 mins. Carefully transfer to a blender that accepts hot liquids (not all do so check first) and blend for a few minutes until smooth. Ladle into bowls then sprinkle over with chilli. Serve with big hunks of crusty bread and some mature vegan chease 🧀 (blend some into the soup if you like 👍)
⁃ 1x400g tin of chickpeas (drained, but not rinsed)
⁃ 30g black olives, pitted
⁃ 40g walnuts (or cashews), rough chopped
⁃ 1tsp cornflour
⁃ 1/3 onion, rough chopped
⁃ 1tsp dried oregano
⁃ 2tbsp flat leaf parsley, finely chopped
⁃ 1tsp salt (optional if your Parmesan is salty)
⁃ 3/4 tsp fennel seed (optional but recommended)
Method
⁃ Preheat your oven to 200C and line a baking rack with parchment
⁃ Whizz the bread in a food processor to make the breadcrumb, transfer to a large mixing bowl and stir in the milk, cheese and salt. Set aside
⁃ Place the remaining ingredients in a food processor and blend until you have a fairly smooth texture. You may need to scrape down the sides a few times. Transfer to the mixing bowl and use your hands or spatula to fully incorporate the breadcrumb.
⁃ This is the fun part! Add a few drops of olive oil to your hands and roll 1tbsp of mixture between your palms to make a meatball. The recipe will make about a dozen.
Mindfulness Factors | quick & easy | healthy – part of your ‘5 a day’ | plant-based | vegan | dairy-free | 10 mins ‘hands-on’ time | batch-cook to save time
INGREDIENTS
⁃ 250g firm tofu, cut into roughly inch thick cubes
⁃ 2 packs of quick cook microwave Jasmine rice
⁃ Small handful of coriander, leaves only, rough-chopped to garnish
⁃ Chilli flakes, sprinkle of (optional)
Curry sauce:
⁃ 500g butternut squash (roughly half a squash), peeled and cut into cubes approx an inch thick
⁃ Good handful of coriander, including the stalks, rough chopped
METHOD
⁃ Preheat your oven to 200C
⁃ Add all the vegetables to a roasting tin with 2tbsp oil and toss to coat. Cook for 40-45 mins or until tender and golden
⁃ After 30 mins, heat 2tbsp oil in a large frying pan and fry the garam masala and lemongrass for a minute to release their flavour. Tip in the coconut milk, veg stock and coriander, stir well and simmer until the roasted veg is ready
⁃ Carefully add the hot liquid, lime juice & roasted vegetables to a blender that accepts hot liquids (not all do) and pulse to a smooth consistency
⁃ Add back to the pan to warm through
⁃ Meanwhile zap the rice in the microwave then portion into bowls and top with the curry sauce and tofu cubes. Garnish with the reserved coriander leaves and a sprinkle of chilli flakes, if you like.
Copyright (c) misterrands.com
PS. For the ultimate fast meal, make the curry sauce ahead. It’ll keep in the fridge for a couple of days, properly stored, or for up to a month in the freezer. I always batch-cook it ready for those days when I’m actually too busy to cook 🙂 to thaw from the freezer, immerse the plastic container containing the soup in warm water to loosen the sides then plop it into a separate pan and heat through over medium heat, stirring to avoid it scalding. Meanwhile, zap your rice in the microwave and prep the tofu and coriander. Job done! 🥘 ⏱⚡️
– 750g Maris Piper potatoes, washed, peeled and cut into bite-sized chunks
– Sea salt, pinch of
– 1tbsp white truffle oil (I used ‘STEFANIA CALUGI White Truffle Oil 100ml’)
METHOD
Preheat your oven to 230C
Blanch the potatoes in boiling water for 10 mins or until tender then drain and set aside to cool a little
Meanwhile add the sunflower oil and olive oil to a roasting tin and preheat in the oven. Transfer the potatoes to the tin (care: the oil will be hot). Lightly crush with a potato masher so they open a little. Cook for 20 mins turning over halfway through. To finish, sprinkle with sea salt and drizzle over with truffle oil.
⁃ 250ml sunflower oil (or other neutral oil like avocado or canola)
⁃ 1tbsp white truffle oil (I used ‘STEFANIA CALUGI White Truffle Oil 100ml’)
METHOD
Add the milk to a food processor and whizz for a minute until thickened. Add vinegar, lemon juice and mustard then whizz for another 30 seconds to combine. Scrape down the sides then, with the food processor on low, add around a quarter of the sunflower oil in small drops. Once it starts to thicken, add the remaining oil in a thin stream. Scrape the sides and run for a few seconds to combine. Taste and season if required. If you want it thicker, slowly add more oil. Store in the fridge where it will thicken some more. When ready to serve, drizzle over with the truffle oil. It’s time to get dunking! 🍟
Copyright (c) misterrands.com
PS. thank you to the lovely people at @thesecretsanctumshop for organising everything
my go-to healthy and delicious meal in a hurry 🥣 ⏱⚡️
Prep | 5 mins
Cook | under 10 mins
Makes | around 8 servings
Mindfulness Factors | quick & easy | healthy – part of your ‘5 a day’ | plant-based | vegan | dairy-free | 15 min meal | batch-cook to save time (see below)
INGREDIENTS
1tbsp olive oil
1tbsp paprika
1tbsp ground turmeric
1tbsp ground cumin
1ltr veg stock
1x 400g tin of butter beans (or 2x tins for a thicker soup)
500g carrots, peeled and cut into large chunks
Small bunch of coriander, stalks and leaves (around 35g), reserving a few leaves to garnish (rough-chopped)
METHOD
Heat the oil in a large non-stick frying pan and fry the spices for a minute to release their flavour. Add the carrots and fry for a few more minutes then tip in the beans & stock and simmer for 5 mins. Carefully transfer to a blender that accepts hot liquids (not all do so check first) and blend for a few minutes until smooth. Ladle into bowls then sprinkle over with a few reserved coriander leaves. Serve with big hunks of crusty bread and some mature vegan chease 🧀 (blend some into the soup if you like 👍)
Enjoy!
MisterRands
PS. as the recipe serves 8, it’s a great batch-cook option so store any leftovers in the freezer for up to a month and defrost on busy days for a nutritious fast lunch
PPS. use this recipe over two sittings for a family of four and it’s a seven-and-a-half minute meal. For a couple, it’s an under-4 minute meal if used over four sittings = win! ⏱⚡️💨
as the weather gets colder put some zing into mealtimes with this flavourful salad
Prep | 15 mins
Cook | 5 mins
Serves | 4
Mindfulness Factors | quick & easy | healthy – part of your ‘5 a day’ | plant-based | vegan | 20 minute meal
INGREDIENTS
1tbsp ground nut oil
1x large block of firm or extra-firm (preferable) Tofu (approx 400g), drained, dried and cut into 1 inch cubes
2 packs of 300g quick-to-cook udon noodles
Thai-inspired Salad:
3 mixed apples, thin-sliced
3 kiwis, thin-sliced
3 peaches, thin-sliced
1 lemon, juice and zest of
Thai Lemongrass Dressing:
2x lemongrass sticks, peeled and minced (tender bits only)
1tsp ground turmeric
4tbsp low-sodium soy sauce
2tbsp fresh lime juice
1tbsp maple syrup
1tsp chilli flakes
1tbsp fresh ginger, minced
Garnish:-
Large handful of fresh coriander, leaves-only, rough-chopped
Small handful of cashews, rough-chopped
METHOD
Whisk the dressing ingredients then set aside. Gently toss the salad in a large bowl and store in the fridge.
Heat the nut oil in a large non-stick frying pan on medium heat, add the tofu and cook for two-and-a-half mins each side. Press down while it cooks. At the same time, add the noodles to a pan of boiling water for a couple of minutes. Drain then toss in half the marinade.
Portion out the noodles and tofu then top with the salad. Drizzle with dressing then scatter over with a generous handful of coriander and chopped cashews.
⁃ 1x 400g firm vegan tofu block, drained, halved then cut into large chunks (around 1.5inch thick)
⁃ 2x packets of microwave long grain white rice
⁃ 5x spring onions, topped and tailed and thinly-sliced on the diagonal, to garnish
⁃ Handful of cashew pieces, to garnish
Satay sauce:
⁃ Juice of 1 lime (2-3tbsp)
⁃ 1tbsp maple syrup
⁃ 2tbsp soy sauce
⁃ 2tbsp curry powder
⁃ 6tbsp smooth peanut butter
⁃ 1x 400ml can of coconut milk
Salad: toss to combine:
⁃ 2x little gem lettuce, cut into wedges
⁃ Handful of raspberries
⁃ 1 banana shallot, halved and thinly sliced
⁃ 1tbsp fresh coriander, rough-chopped
METHOD
Whisk the satay sauce ingredients then add to a pan on low-heat and heat through (around 5 minutes). Add a splash of water if the sauce is too thick. Meanwhile, heat the sesame oil in a wok on high-heat and cook the tofu until the sauce is ready, tossing occasionally. Zap the rice in the microwave (around 2 mins). Tip the tofu into the sauce and gently stir to coat each piece. Portion out the rice then top with the tofu. Add a spoonful of sauce followed by a sprinkling of spring onions and cashew pieces. As an alternative to the rice, portion out the salad and top with the tofu and garnish.
PS. If you have some leftover satay sauce, thin it with some water and use it in a stir fry
as the nights draw in and get cooler here’s a quick warming meal for you 🥘
Prep | 5 mins
Cook | 15 mins
Serves | 4
Mindfulness Factors | quick & easy | healthy – part of your ‘5 a day’ | plant-based | vegan | dairy-free | 20 minute meal
INGREDIENTS
1tbsp olive oil
1x aubergine, diced
2x salad tomatoes, diced
3x mixed baby peppers, thinly-sliced
100g/handful of cherry tomatoes, halved
1x400g tin of chopped tomatoes
500ml low sodium veg stock
1tbsp oregano
2 bay leaves
2tbsp apple cider vinegar
500g Gnocchi
75g of vegan feta, cubed
Chilli flakes (optional), to garnish
METHOD
Heat the oil in a large frying pan and fry the aubergine, peppers and fresh tomatoes for 5 minutes. Add everything but the feta and stir well to combine. Simmer for 10 minutes to reduce and thicken the sauce. Remove the bay leaves then transfer to a serving dish, sprinkle over with feta and grill on high heat for 5 minutes.
– 4x potatoes (floury ones like Maris Piper or King Edward) peeled and diced
Herby tomato sauce:
– 2tbsp olive oil
– 3x salad tomatoes, diced
– 400g cherry tomatoes, halved
– 1tbsp oregano
METHOD
Heat the oil for the potatoes on med-high heat in a large skillet. Add the potatoes and sauté for 10 mins until golden brown, tossing occasionally. At the same time, sauté the tomatoes. Heat the oil in a large frying pan on med-high then add the oregano and tomatoes and let them cook for 2-3mins to blister then toss. Repeat 3x then smash the tomatoes with the back of a wooden spoon to get a lovely sauce. Add the sauce to a serving dish and top with the potatoes. Serve with a simple green salad
Gently heat the oil in a large skillet and fry the cumin for a minute to release the flavour then add the onion and stir to combine. Sauté for 8 minutes or until caramelised (don’t skip this step as it adds loads of flavour), then add the lentils and stock and cook for a further 3 mins
Add the stew to a blender that accepts hot food, or allow it to cool. Half fill the blender (care: hot liquids splatter) and whizz for a few minutes until smooth. Repeat as necessary then ladle into bowls.
save on your energy bills with this no-cook meal 💰 its healthy and tasty too 😋
Prep | 10 mins
Serves | 4
Mindfulness Factors | healthy – part of your ‘5 a day’ | plant-based | vegan | no cook | 10 minute meal
INGREDIENTS
Homemade Hummus:
⁃ 400g tin of cooked chickpeas or cannelini beans, rinsed and drained
⁃ 1 tbsp olive oil
⁃ 1 lemon, juice (around 50ml) and zest of
⁃ 50ml cold water
⁃ 1tsp za’atar
⁃ 1/2tsp parsley
⁃ 1tbsp smooth peanut butter
Salad wrap:
⁃ 3x mixed peppers, thinly-sliced
⁃ 1x small cucumber, thinly-sliced
⁃ 1x large carrot, thinly-sliced
⁃ 1x avocado, thinly-sliced
Dressing:
⁃ 1tbsp olive oil
⁃ 1tbsp apple cider vinegar
⁃ 1tbsp lemon juice
⁃ 1tbsp herbs of choice (tarragon for a French-style dressing; parsley & mint for a Middle-Eastern style one)
⁃ Pinch of salt
⁃ 4x wraps
METHOD
⁃ Add all ingredients for the hummus to a food processor starting with the wet ones first. Pulse to a smooth consistency
⁃ Add the thin-slice fitment to your food processor and process all the salad except the avocado, thin slicing it by hand. Add everything to a salad bowl and toss in the dressing
⁃ Grab a wrap, add a couple of spoonfuls of hummus and smooth it over. Using a slotted spoon, heap the salad on to one side and roll the wrap. Repeat
Mindfulness Factors | healthy – part of your ‘5 a day’ | plant-based | vegan | 20 minute meal
INGREDIENTS
2.5tbsp vegetable oil
2tbsp ground turmeric
2tbsp mild curry powder
1tbsp cumin seeds
3 large carrots, diced
2 large potatoes, cooked then roughly-chopped
1x 400g tin of chopped tomatoes
50ml cold water
2 large salad tomatoes, diced
2tbsp tomato purée
150g frozen peas
2 packs of quick cook basmati rice
METHOD
⁃ Prick the potatoes all over with a fork and zap in the microwave for 10 mins on high
⁃ Heat the veg oil in a large frying pan on high heat for a minute then add the spices and cook for a further minute to release their flavour. Tip in the carrot, stir to combine and fry with the lid on for 5 mins. Add the tomatoes, tinned tomatoes, tomato purée and water and stir well. Cook for a further 5 mins with the lid on
⁃ When the potatoes are ready, handle them carefully and cut into large cubes using a knife and fork add to the pan. At the same time, stir in the peas and cook for 3 mins. Zap the rice in the microwave (around 2 mins)
a colourful addition to your list of fast midweek meals 🥘 ⚡️
Prep | 10 mins
Cook | 15 mins
Serves | 4
Mindfulness Factors | healthy – part of your ‘5 a day’ | plant-based | vegan | 25 minute meal
INGREDIENTS
Falafel Bites:
⁃ 1x 400g can of chickpeas (or cannellini beans), drained
⁃ 1/2tsp bicarbonate of soda
⁃ 2tbsp gluten free plain flour
⁃ 2tbsp + 1tsp vegetable oil
⁃ 1/2tsp ground coriander
⁃ 1tsp dried parsley
⁃ 1tsp ground cumin
⁃ 1tsp za’atar
⁃ 1tsp sumac
⁃ 1tsp smoked paprika
Salad:
⁃ 2 kiwis, peeled and thinly-sliced
⁃ 2 red apples, thinly-sliced
⁃ 1x 400 tin of Cannellini beans, rinsed and drained
⁃ 2 salad tomatoes, thinly-sliced
⁃ 2 peaches, thinly-sliced
⁃ Dressing: whisk together the juice of 1 lemon, a drizzle of extra virgin olive oil and a splash of apple cider vinegar
METHOD
⁃ Preheat your oven to 200C (fan) and add some non-stick paper to a baking tray
⁃ Add all falafel ingredients to a food processor and pulse to a fairly smooth consistency. Add a couple of teaspoons of the mix to the palm of your hand and roll into a ball. Add to the tray and pat down a little. Repeat. Should make 12 falafels
⁃ Bake for 15 mins, or until dark-golden in colour
⁃ Make the salad while you wait then add to a serving platter and top with the falafel bites. Serve alongside warm pitta fingers and hummus
are you bored with a simple green salad? these little bites packed full of herbs and spices will zhuzh it up ✨ they’re super easy to make so no excuses 😝 i always have some handy in the freezer for fast plant-based dinners
Prep | 10 mins
Cook | 15 mins
Makes | 12 falafel bites
Mindfulness Factors | healthy – part of your ‘5 a day’ | plant-based | vegan | 25 minute meal
INGREDIENTS
⁃ 1x 400g can of chickpeas (or cannellini beans), drained
⁃ 1/2tsp bicarbonate of soda
⁃ 2tbsp gluten free plain flour
⁃ 2tbsp + 1tsp vegetable oil
⁃ 1/2tsp ground coriander
⁃ 1tsp dried parsley
⁃ 1tsp ground cumin
⁃ 1tsp za’atar
⁃ 1tsp sumac
⁃ 1tsp smoked paprika
METHOD
⁃ Preheat your oven to 200C (fan) and add some non-stick paper to a baking tray
⁃ Add all ingredients to a food processor and pulse to a fairly smooth consistency. Add a couple of teaspoons of the mix to the palm of your hand and roll into a ball. Add to the tray and pat down a little. Repeat. Should make 12 falafels
⁃ Bake for 15 mins, or until dark-golden in colour. Serve straight away with your choice of salad. I usually pair with a simple green salad, alongside warm pitta fingers and hummus
Mindfulness Factors | healthy – part of your ‘5 a day’ | plant-based | vegan | dairy-free | quick breakfast
INGREDIENTS
Porridge:
⁃ 100g porridge oats
⁃ 700ml plant-based milk, plus a little extra to finish
⁃ Pinch of salt
Topping:
⁃ 40g/small handful of blueberries
⁃ 40g/small handful of red grapes, halved
⁃ 30g/small handful of mixed chopped nuts
METHOD
Place the porridge ingredients in a large saucepan, stir well then bring to the boil and simmer for 4-5 mins stirring occasionally. Pour into bowls, swirl cold milk round the edge and scatter over with the topping. Enjoy!
OK friends, who’s heard of fregula pasta? Yeah me neither! Surprising, as it’s been popular in Sardinia for over several hundred years…
Similar in looks to giant couscous there’s a theory it came about because of Sardinia’s proximity to North Africa. However, that’s hotly disputed by Sardinians, who are fiercely protective of their food culture…
Slightly nutty from the toasting process, fregula pairs well with stews and broths as the little grains of pasta soak up the sauce. It also works really well in a pasta salad, as the dressing clings to the ridges on the pasta…
Cook the pasta in salted water for around 10 mins, or until ‘al dente’. Meanwhile heat the oil in a large frying pan and cook the onion until softened (around 5 mins) then tip in 2tbsp of capers (washed to remove excess salt) and the chopped tomatoes then sauté for a further 5 mins. Drain the pasta (retaining 3tbsp pasta water) then stir into the tomatoes along with the reserved water. Turn off the heat then stir in half the vegan mozzarella until melted along with the remaining capers (don’t wash these). Serve with the remaining mozzarella and a few mixed lettuce leaves.
PS. Thank you to the lovely people at @thesecretsanctumshop for organising everything
An Afro-European mashup, this beautifully rich and fragrant stew makes for a comforting dish on cooler nights. Usually served with couscous, it’s delicious with pasta too🍝 😋
Fry the onion, carrot and aubergine in the vegetable oil for 10 minutes stirring occasionally, adding a splash more oil as required. Stir in the vinegar and tomatoes, breaking them up with the back of a spoon. Cook for a further 10 minutes until you have a nice thickened and glossy sauce. Meanwhile cook the pasta (around 10 mins – see packet) then drain reserving 2tbsp pasta water and add this to the sauce. Add the pasta to the sauce and toss well then portion into serving bowls and sprinkle over with chease, basil and olives
While the pasta cooks (around 10 mins), whisk the pesto and add to a serving dish with the salad and lightly toss to coat. When the pasta’s ready, portion into individual bowls and top with the salad. Job done 😀. Enjoy!
3 courgettes, cut on the diagonal into thin chunks
250g baby spinach
3tbsp pasta water
30g vegan butter
30g vegan mature cheddar
1 lemon, juice & zest of
Salt and freshly ground black pepper, to season
Topping:
1x vegan mozzarella ball, torn into little chunks
Handful of walnut halves, rough-chopped
Chilli flakes, sprinkle of (optional)
METHOD
⁃ Add the pasta to salted boiling water and cook according to packet instructions (around 10 mins)
⁃ Meanwhile, add the oil to a large skillet or frying pan on high heat then tip in the courgette and fry for 5 mins, turning over halfway through
⁃ Add the spinach to the skillet in a couple of batches. Each time, put the lid on for a few minutes to steam
⁃ Take the lid off after the spinach has mainly wilted, add the lemon juice and zest, 3tbsp pasta water, vegan cheese and vegan butter and heat through until the cheese has melted and you have a nice thickened sauce
Portion the pasta into serving bowls, top with the spinach and courgette and drizzle over with the cheasy sauce. Add a sprinkling of chopped walnuts, some little chunks of mozzarella and serve with big hunks of bread to mop the sauce. Enjoy!
Mindfulness Factors | healthy – part of your ‘5 a day’ | plant-based | vegan | 25 minute meal
INGREDIENTS
1tbsp sesame oil
3 pack of mixed peppers, cored and thinly sliced
2 onions, peeled and cut into thin slices
300g block of form tofu, cut into chunks
2 packs of quick cook Jasmin rice
4 spring onions, white bits only, thinly sliced on the diagonal
Marinade:
4tbsp low-sodium soy sauce, plus more for drizzling
1.5tsp ginger
METHOD
Heat the oil in a wok on high heat, add the onion and peppers and stir fry for 10 mins or, until softened with some char. Whisk the marinade ingredients, add to the pan and stir with a wooden spoon. Note: you’ll see little browned bits in the pan (called fond) these are the foundation of stocks and sauces so you’ll want to stir them in to add loads of lovely flavour. Meanwhile zap the rice in the microwave as per pack instructions (around 2 mins) then stir into the pan. Add more soy sauce to loosen the mix then tip in the tofu, stir gently and cook for a further couple of minutes to heat through. Portion into individual serving bowls and sprinkle over with spring onion. I hope you enjoy and let me know if you make it x
While the pasta cooks (around 10 mins), whisk the pesto and add to a serving dish with the salad and lightly toss to coat. When the pasta’s ready, portion into individual bowls and top with the salad in easy avocado pesto. Season to taste. Job done 😀
Ideal for alfresco dining – this recipe is prep’d and cooked outdoors ☀️🌲🥗
Prep | 5 mins
Cook | 15 mins
Serves | 4
Mindfulness Factors | quick & easy | healthy – part of your ‘5 a day’ | plant-based | vegan | 20 minute meal
INGREDIENTS
Warm BBQ salad:
⁃ 1x 400g tin of cooked lentils, drained
⁃ 1x head of gem lettuce, leaves rough-chopped
⁃ 40g green beans, topped and tailed
for the BBQ:
⁃ 1tbsp extra virgin olive oil
⁃ 3 pack of mixed peppers, thinly-sliced
⁃ 1x onion, thickly-sliced
⁃ 100g vegan halloumi, cut into approx inch thick squares
Tangy tomato dressing:
⁃ 2tbsp ketchup
⁃ 50ml apple juice
⁃ 1tbsp apple cider vinegar
⁃ 1tbsp maple syrup
⁃ 1tsp Dijon mustard
METHOD
⁃ Preheat your BBQ. Meanwhile prep all grill items, toss in the oil, add to a vegetable basket on the BBQ and grill for 10-15 minutes until softened with some char. Toss a few times for an even cook
⁃ Meanwhile, add the green beans to a pan of salted boiling water on the BBQ hob and cook for 3 mins or until tender with some bite. Drain and steam dry above the pan. Alternatively, cook in the veg basket on the BBQ (10 mins max)
⁃ While you wait, whisk the dressing ingredients in a small bowl and set aside
⁃ When the vegetables are ready, build the salad. Add the lentils to a shallow serving dish and top with the grilled vegetables. Scatter over with chopped lettuce and drizzle with dressing. I hope you enjoy and let me know if you make it 👍
Mindfulness Factors | quick & easy | healthy – part of your ‘5 a day’ | plant-based | vegan | 10 minute meal
INGREDIENTS
1x 400g tin of cooked lentils, rinsed and drained
1x red pepper, sliced
1x green pepper, sliced
1x orange, peeled & segmented
3x cooked beetroots, sliced
Watermelon, 5 slices of
1x green apple, sliced
1x vegan mozzarella ball
Dressing:
3tbsp light olive oil
1tbsp freshly-squeezed lemon juice (or red wine vinegar)
1tsp Dijon mustard
METHOD
After preparing the vegetables, whisk the dressing ingredients in a small bowl and set aside. Place the lentils in the bottom of a shallow serving bowl and arrange the vegetables around the bowl as follows: beetroot, red pepper, watermelon, apple, green pepper then orange. Place the mozzarella in the middle to finish. Serve alongside a simple green salad and big hunks of bread to mop the dressing. I hope you enjoy and let me know if you make it x
⁃ 300g pasta (I used @pastamorelli durum wheat semolina and wheat germ Strozzapreti pasta)
⁃ 300g closed cup mushrooms, thickly sliced (around 3 slices per mushroom)
⁃ 2tbsp extra virgin olive oil
⁃ 3tbsp vegan cream cheese
⁃ 75g vegan feta, crumbled
METHOD
Bring a pan of salted water to the boil then add the pasta. Cook according to packet instructions (around 8 mins for ‘al dente’)
While the pasta cooks, heat the oil in a large skillet over medium heat and fry the mushrooms for 3 mins each side, until nicely golden
Drain the pasta retaining 2tbsp of pasta water. Add the cream cheese, pasta water and seasoning to the pan and heat on low until the cheese has melted and is well combined, stir in the pasta to coat. Portion into serving bowls and top with the mushrooms and a sprinkling of feta. Absolutely delicious – enjoy x
PS. peas pair well with mushrooms so consider adding them for more depth of flavour (around 300g for this recipe)
PPS. thank you to the lovely people at @thesecretsanctumshop for organising everything
Sea salt and freshly ground black pepper, to season
Topping:
Basil (freshly chopped or dried), sprinkle of
METHOD
Heat the oil on high in a large skillet or frying pan and fry the carrots, pepper and aubergine for 5 mins. Add the tomato purée and cook for a minute then tip in everything else and simmer for a further 10 minutes
While the vegetables cook, make the pasta (around 10 mins, see packet instructions), drain (retain 4tbsp of pasta water and add it to the ratatouille) and portion into serving bowls. Top with a sprinkling of basil and serve alongside a mixed salad and fresh bread to mop the sauce
@misterrands 