Freshly-dressed chease salad baguette

sometimes nothing beats a simple sandwich 🥪

Prep | 10 mins

Serves | 4

Mindfulness Factors | quick & easy | plant-based | vegan | dairy-free | no cook | 10 minute meal

INGREDIENTS

1x baguette

Salad:

⁃ 1x head of iceberg lettuce, shredded

⁃ 1x large cucumber, diced

⁃ 4x salad tomatoes, diced

⁃ 40g vegan cheddar, diced

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

METHOD

⁃ Whisk the dressing in a large bowl then toss in the salad. Slice the baguette almost in half then quarter it. Portion out the salad and serve.

Enjoy!

MisterRands

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Crispy diced potatoes in herby tomato sauce

Perfect on its own or with a side of fluffy vegan scrambled eggs

Prep | 5 mins

Cook | 15 mins

Serves | 4

Mindfulness Factors | quick & easy | plant-based | vegan | 5 ingredients or packets | 20 minute meal

INGREDIENTS

Crispy diced potatoes:

– 2tbsp olive oil

– 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

Enjoy!

MisterRands

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Curried Lentil Soup

one of the easiest soups you’ll ever make! 🥣

Prep | 5 mins

Cook | 15 mins

Serves | 4

Mindfulness Factors | quick & easy | plant-based | vegan | dairy-free | 5 ingredients or packets | 20 minute meal

INGREDIENTS

2tbsp olive oil

1 brown onion, sliced

1.5tbsp ground cumin

1x400g tin of cooked lentils, drained and rinsed

500ml low sodium vegetable stock or broth

Garnish (optional): sprinkling of chopped parsley

METHOD

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.

Enjoy!

MisterRands

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Hummus & Salad Wraps

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

Enjoy!

MisterRands

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Indian potato carrot & pea Curry

a curry when you’re in a hurry 💨

Prep | 5 mins

Cook | 15 mins

Serves | 4

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)

⁃ Portion out the rice and top with the curry

Enjoy! MisterRands

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Homemade Hummus

So much tastier than shop bought 🥫

Prep | 5 mins

Serves | 8

Mindfulness Factors | healthy – part of your ‘5 a day’ | plant-based | vegan | 10 minute meal

INGREDIENTS

⁃ 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

METHOD

⁃ Add all ingredients to a food processor, starting with the wet ones first. Pulse to a smooth consistency

⁃ Make a healthy wrap by combing the hummus with spinach leaves, sliced peppers, diced cucumber and diced carrot

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Middle Eastern style mezze salad

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

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Falafel bites

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

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Perfect Plant Based Porridge

Start the day right 🌱 ☕️

Prep | couple of mins

Cook | 4-5 mins

Serves | 2

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!

(c) Misterrands.com

#AD | Pasta tricolore

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…

Prep | less than 5 mins

Cook | 10 mins

Serves | 4

Mindfulness Factors | healthy | plant-based | vegan | dairy-free | 15 minute meal

INGREDIENTS

250g @pastamorelli fregula tostata

2tbsp extra virgin olive oil

1 brown onion, thinly sliced

40g cherry tomatoes, halved

2.5 tbsp capers

200g vegan mozzarella, cut until small cubes

3tbsp reserved pasta water

A few mixed lettuce leaves, to garnish

METHOD

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

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