Posh Post-Workout Pasta with Avocado & Tomato

Serves: 4

Prep: 5 mins

Cook: 10 mins

Mindfulness Factors | Healthy | Quick & Easy | 15 minute meal | Plant-Based | Vegan | Carbs | Protein

Ingredients

Pasta

• 400g Conchiglie / pasta shells

• 400g ‘On The Vine’ tomatoes, roughly chopped

• 1 red onion, diced

• 2 garlic cloves, minced

• 1tbsp tomato puree

• 2tbsp lemon juice

• Olive oil, drizzle

• Salt and freshly ground black pepper, to taste

Topping

• 1 Avocado, cubed

• Mixed salad leaves, handful of

• Chilli flakes, sprinkle of (optional)

Method

• Heat a large saucepan of salted water, add the pasta and cook as recommended — around 10 minutes

• Heat a little oil in a large frying pan on medium and sauté the onion for 5 minutes or until tender. Add the garlic, fry for 30 seconds then add the tomato puree and cook for a minute. Add the chopped tomatoes and lemon juice and cook for a couple more minutes

• When the pasta is ready, drain and add to the frying pan and stir to combine

• Portion in to serving bowls and sprinkle over with the topping. Absolutely delicious!

Enjoy x

Copyright © misterrands.com

The Post-Workout Posh Tuna Sandwich

Bling up this lunchtime favourite in no time at all

Serves | 2

Prep | 5 mins

Mindfulness Factors | Healthy | Quick | High Protein | Responsibly-Sourced | Pescatarian | Vegan-Option | Carbs |

Ingredients

60g mixed salad leaves

4 doorstops of crusty bread

Filling

1 tin of responsibly-sourced tuna in olive oil or vegan tuna

1tsp balsamic vinegar

1tbsp healthy mayonnaise

Salt and freshly grated black pepper, to taste

1/2tsp chilli flakes

To garnish

3 spring onions, thinly sliced on the diagonal

Method

Add the filling ingredients to a small bowl and combine with a fork

On each plate, arrange a bed of salad leaves with two doorstops on top. Add a generous portion of filling to each doorstop and sprinkle over with some spring onions. Absolutely delicious!

Enjoy x

Copyright (c) misterrands.com

The ‘no tuna’ salad nicoise with a spicy twist

Add some zing to your plate with this fresh take on salad nicoise

Serves | 4

Prep | 10 mins

Cook | 20 mins

Mindfulness Factors | Healthy | 30 minute meal | Ovo-Vegetarian | Carbs

Ingredients

Spicy Potato Wedges

450g waxy potatoes, cut into wedges

1tbsp extra virgin olive oil

1tsp harissa

Salt and freshly ground black pepper, to taste

The ‘No Tuna’ Salad

3 large salad tomatoes, finely diced

1/2 red onion, thinly sliced

100g mixed salad leaves

2tbsp extra virgin olive oil

2tbsp red wine vinegar

2tbsp capers, rinsed

Method

Preheat your oven to 200c

Toss your potato wedges with the oil and seasoning then pop in the oven until golden and crisp (around 20 mins)

While the wedges cook, make the salad. Put the eggs in a pan of water and bring to the boil then simmer for 10 mins. Once cooked, add the eggs to a bowl of cold water and allow to cool. Peel the shells and cut into thick slices

Place the sliced onion in a small bowl and pour over 1tbsp of the red wine vinegar and toss. Leave to soak for a few minutes to remove the raw onion bite

In a large salad bowl, whisk the remaining red wine vinegar together with the olive oil, capers and tomatoes. Add the onion (but not the vinegar), salad leaves and potatoes and toss gently, then top with the sliced egg

Serve with big hunks of crusty bread

Enjoy x

Copyright (c) misterrands.com

Low Carb Light Supper Omelette with Mushrooms in Cheese & Parsley

Serves | 2

Prep | 5 mins

Cook | around 5 mins

Mindfulness Factors | Quick & Easy | Healthy | 10 minute meal | High Protein | Very-Low Carbs | Ovo-Vegetarian | Dairy-Free | Keto | Light Supper |

Ingredients

Mushrooms in Cheese & Parsley

125g chestnut mushrooms, thin sliced

1tbsp olive oil

Handful of fresh parsley, rough chopped

20g dairy-free hard cheese, grated

Salt and freshly ground black pepper, to taste

Omelette

1/2 tbsp olive oil

4 eggs, beaten

Method

Firstly, make the ‘Mushrooms in Cheese & Parsley’. Add the cheese and parsley to a bowl. Heat the oil in a frying pan on high and add the mushrooms. Cook for around 2-3 mins or until golden-brown. Add to the bowl with the cheese and parsley and toss to combine

Heat the remaining oil in the same pan and add the eggs. Allow to cook for a minute for the bottom to firm up. Gently drag a fork through the egg to create folds of partially-cooked egg and allow to cook a little further. Add the mushrooms to half the omelette and fold over the other side using a spatula. Cook until the omelette is set to your liking

Serve with a simply-dressed green salad

Enjoy x

Copyright (c) misterrands.com

Ultimate Low Carb Snacking Delicious Healthy Chicken Dippers

This is a spin on the traditional Sunday roast of roast chicken in tarragon sauce with roast potatoes. Except this dip is low carb and healthy. It’s made with cream cheese that’s accented with tarragon, lemon juice and chilli flakes for a tangy-spicy kick. Serve with chicken fillets cut into dunkable batons for a delicious healthy snack

Serves | 2

Prep | 5 mins

Mindfulness Factors | Healthy | High Protein | Low Carb | Snack

Ingredients

Healthy Dip

2 tbsp cream cheese

2 tsp dried tarragon

2 tsp lemon juice

1/2tsp chilli flakes

Salt and freshly ground black pepper, to taste

To serve

1 chicken fillet, cut into dunkable batons

Method

Whisk the dip ingredients in a small serving bowl then serve alongside chicken fillet batons for a delicious healthy snack

Enjoy x

Copyright (c) misterrands.com

How To Make And Cook Low Carb Rice in 10 mins

Cauliflower rice is super healthy, low in carbs and tastes delicious with a lovely nutty aroma. Enjoy as part of a lighter curry or fajita rice bowl or simply add toasted cumin seeds and peas for a quick light supper

Makes | 2 portions (as a main course)

Prep | 5 mins

Cook | 5 mins

Mindfulness Factors | Healthy | Plant-Based | Low Carb | 10 minute meal | Vegan | Keto |

Cauliflower Rice

Ingredients

1/2 head of cauliflower, cut in to florets

1/4 tbsp extra virgin olive oil

Salt and freshly ground black pepper, to taste

Method

Add the cauliflower florets to your food processor and pulse until a rice-like consistency is achieved

Heat the oil in a pan on med-high and cook the rice for around 5 minutes, or until light-golden in colour, stirring occasionally

Season before serving

Enjoy x

Copyright (c) misterrands.com

PASTA IN HERB AIOLI WITH SEARED COURGETTE

Serves | 4

Prep | 10 mins

Cook | 10 mins

Mindfulness Factors | Healthy | Plant-Based | 15 minute meal | Vegan | Keto | Low Carb

Ingredients

Seared Courgette

1 large courgette, cut into batons

1tsp, Extra Virgin Olive oil

Salt

Pasta

225g spaghetti (low-carb, diet-friendly)

Herb Aioli

4tbsp extra virgin olive oil

1 garlic clove, minced

1tsp fresh parsley, rough chopped

1tsp fresh tarragon, finely chopped

1tsp fresh chives, finely chopped

1/2tsp chilli flakes (optional)

sea salt and freshly ground pepper, to taste

To finish

parmesan (or diet-equivalent), a few gratings of

Method

⁃ Bring a pan of salted water to the boil then add the pasta and cook according to instructions (around ten minutes)

⁃ Meanwhile, in a large pan or skillet, heat on high the oil for the courgette batons. Lightly salt the batons then add to the pan. Leave to sear for around 3-4 mins then toss and sear the other side for the same time. Set aside when ready

⁃ While everything cooks prepare the Herby Olive Oil. Add everything to a bowl and whisk to combine

⁃ When the pasta is ready, drain it and add to the pan along with the Herby Olive Oil. Toss to combine and heat through for a couple of minutes

Portion into serving bowls and grate over some Parmesan. Absolutely delicious!

Enjoy x

Copyright (c) misterrands.com

Satisfying Smoked Carrot Hummus

Cook | 10 mins |

Prep | 5 mins |

Serves | 4 |

Mindfulness factors | Healthy Snack | Plant-Based | Lacto-Vegetarian | Dairy | Carbs |

Ingredients

5 large carrots, peeled and cut into chunks

400g tin chickpeas

2 garlic cloves, minced

2 lemons, juice of

3tbsp olive oil

3tbsp smooth peanut butter

3tbsp greek yoghurt

1tsp ground cumin

1tsp harissa

1.5tsp smoked paprika

Salt and freshly ground pepper, to taste

Method

⁃ Cook the carrots in a pan of salted water for around 10 mins or until soft

⁃ Once cooled, add the carrots and everything else into a blender and pulse until the texture is smooth and dunkable

⁃ If it’s overly thick, add a couple of tablespoons of water and pulse again to achieve the desired consistency

This is an ideal healthy snack, served up with some cucumber batons

Enjoy x

Delicious & Healthy Spicy Teriyaki Salmon with Cauliflower Rice

Serves | 2

Prep | 10 mins

Cook | 15 mins

Mindfulness factors | Healthy | Pescatarian | Very Low Carb | Dairy-Free | Keto | 30 minute meal

Ingredients

Spicy Teriyaki Salmon

2 salmon fillets

Sauce:

3tbsp low sodium soy sauce (diet-friendly)

1tbsp rice wine vinegar

2tsp sesame oil

1 small garlic clove, minced

1/2tsp ginger, minced

1/2tsp chili flakes

Cauliflower Rice

1/2 head of cauliflower, cut in to florets

1/4 tbsp extra virgin olive oil

Salt and freshly ground black pepper, to taste

Method

⁃ Whisk your salmon sauce ingredients in a bowl then set aside

⁃ Pat dry the salmon with kitchen roll and season with salt. Place some foil over a baking sheet then add the salmon skin-side down. Pour the sauce over the salmon then cover with clingfilm and set aside while you make the cauliflower rice

⁃ Add the cauliflower florets to your food processor and pulse until a rice-like consistency is achieved

⁃ Back to the salmon, preheat your grill to high then add the baking sheet. Grill the salmon for around 15 minutes, or until it’s ready and the sauce has caramelised

⁃ Around 5 minutes before the salmon is ready, add the oil to a pan on med-high heat and cook the rice for around 5 minutes, or until light-golden in colour, stirring occasionally. Season before serving.

⁃ Portion the rice into serving bowls and top with the salmon. Absolutely delicious!

Enjoy x

Copyright (c) misterrands.com

Mustard on watermelon, this is a thing apparently.

Not the most obvious choice of bedfellows, I grant you, but what’s the old adage? Try anything once, twice if you like it…

The first decision to make is your preferred choice of said condiment. After all, mustard isn’t just mustard. The varying types have differing levels of acidity, heat and sharpness.

Will it be your common-a-garden-squeezy-bottle yellow mustard, whole grain mustard, English mustard or something else? Permit me some advice if you will: Dijon isn’t just for sandwiches…

The next decision (how stressful is this?) is how you’ll add the mustard, do you spread it on like a sandwich, or do you drizzle it on like a salad dressing?

After much mucking-about in the kitchen, I settled on a very agreeable healthy dressing that combines Dijon mustard, organic extra virgin olive oil and zero-carb, zero-sugar maple syrup. Then I did a lot of testing, in my garden, in the sun. You know, to get my summer vibes on. It was an agreeable way to spend an afternoon but, I digress…the burning question is, which won the taste test, a dollop of Dijon or a drizzle of dressing?

For me, the dressing wins hands down. With neat Dijon, my taste buds go into overwhelm, I can’t taste the melon and it’s all much-too-much but incorporated into a dressing, I was in raptures. At times, the taste is sweet-and-sour then it’s hot-and-spicy later it’s zingy-and-refreshing. I love it. It may well be my favourite healthy dressing for summer 2021.

It looks great too providing some much needed zing to your plate, especially when it’s drizzled majestically in the sun and turns into liquid gold. In other words, it’ll be a guaranteed talking-point with friends over lunch.

There are also the health benefits of eating mustard with your melon. Healthline says “Mustard is rich in glucosinolates and powerful antioxidants, both of which promote health and may protect against various diseases.”[i] So, what’s not to like?

So if you like (and can tolerate) mustard then channel your inner hedonist…

“I’ll try anything once, twice if I like it, three times to make sure.”

Mae West

Wonderful Watermelon Salad with Marvelous Mustard Dressing

Serves | 2
Takes | 10 mins

Mindfulness factors | healthy | plant-based | vegan | low-carb | dairy-free | keto | paleo

Ingredients

Wonderful Watermelon Salad

250g watermelon, cubed

40g, fresh mint, torn

Chili flakes, pinch of

Marvelous Mustard Dressing

1tsp Dijon mustard (diet-friendly)

1tsp extra virgin olive oil

1tsp maple syrup (diet-friendly) 

Method

Whisk the dressing ingredients to combine then add to a drizzle bottle

Portion the watermelon salad into serving bowls and add a generous drizzle of dressing. Absolutely delicious x

Cooks’ Notes : maintain the ratios to increase the serving size


[i] Alina Petre, MS, RD (NL) and Natalie Olsen, R.D., L.D., ACSM EP-C, “Is Mustard Good for You?”, Healthline, last modified January 10, 2020, https://www.healthline.com/nutrition/is-mustard-good-for-you#disease-protection