Grilled Aubergine with sultana & apricot couscous

Prep | 5 mins

Cook | 15 mins

Serves | 4

Mindfulness Factors | healthy | plant-based | vegan | dairy-free | 20 minute meal

INGREDIENTS

Grilled Aubergine:

1 courgette, cut into around 8 thick slices

Extra virgin olive oil, drizzle of

Coarse salt

Dressing:

8 green olives, rough-chopped

2 shallots, thin-sliced

2tbsp sultanas

3tbsp red wine vinegar

3tbsp water

1 garlic clove, minced

1tbsp equivalent of sugar substitute

2tbsp extra virgin olive oil

Sultana & Apricot Couscous:

140g couscous

200ml of boiling water

2tbsp extra virgin olive oil

2tbsp lemon juice

1tbsp ground cumin

25g dried apricots, rough-chopped

25g dried sultanas, rough-chopped

Salt and freshly ground black pepper, to taste

METHOD

Salt the aubergine and leave for 10 mins on kitchen towels to absorb the moisture. Rinse and pat dry

Add the dressing ingredients – except the olives, sultanas and olive oil – to a small saucepan and bring to the boil on medium heat then cook for a minute and take off the heat. Add the remaining ingredients and allow to cool.

Heat the grill to high. Brush the grill grate and the aubergine with olive oil and grill for 5 mins on each side

Place the couscous in a heatproof bowl along with the boiling water and stir well. Cover and leave to stand as per cooking instructions (around 5-10 mins)

Drain any excess water and place the couscous in a serving dish. Stir through the remaining ingredients, add a drizzle of olive oil and season with salt and pepper

Portion the couscous into serving bowls and top with the aubergine and a couple of spoonfuls of dressing. Enjoy!

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Quick & Delicious Vegan Rainbow stir fry

A colourful addition to your collection of midweek-meals, a delicious and nutritious vegan meal that’s ready from scratch in 10 minutes.

Prep | couple of mins

Cook | 8 mins

Serves | 4

Mindfulness Factors | healthy | plant-based | vegan | dairy-free | gluten-free | 10 minute meal

INGREDIENTS

3 mixed peppers (red, yellow & green), thin-sliced

2 pak choi, rough-chopped

1 carrot, diced

2 packs, gluten-free udon or soba noodles

1tbsp ground nut oil

Salt and freshly ground black pepper, to taste

Seasoning (optional):

1/2 tsp ground ginger

1/2 tbsp gluten-free soy sauce

1/2 tbsp gluten-free teriyaki sauce

METHOD

Heat the oil in a large frying pan or skillet then add the carrots and fry for 5 mins. Add the remaining veg and fry for 3 mins, tossing regularly while cooking. Add the optional seasoning, give everything a good stir and plate up – enjoy! X

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Easy Tomato & bean stew

A light and nutritious stew that’s perfect for cold autumn nights

Prep | less than 5 mins

Cook | 10 mins

Serves | 4

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

INGREDIENTS

1tbsp olive oil

1 brown onion, diced

4 salad tomatoes, rough-chopped

large handful cherry tomatoes, rough-chopped

200ml veg stock

400g barlotti beans

400g cannellini beans

Salt and freshly ground black pepper, to taste

METHOD

Heat the oil in a large sauce pan then add the onions and tomatoes and fry for 5 mins to soften. Add everything else and simmer for around 10 mins for the sauce to reduce and thicken. Serve warm with big hunks of gluten-free bread. Enjoy!

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Spicy Homemade Beans

On a cold day nothing beats a bowl of comforting homemade spicy beans!

Prep | none

Cook | 10 mins

Serves | 4 (as a side)

Mindfulness Factors | healthy | plant-based | vegan | dairy-free | gluten-free | 10 minute meal

INGREDIENTS

400g tin of chopped tomatoes

400g tin of cannellini beans

400g tin of barlotti beans

1tsp cumin

1tbsp smoked paprika

1tsp za’atar

1tbsp olive oil

Salt and freshly ground pepper

METHOD

Tip everything in a large sauce pan and stir well. Cook on a rolling boil for up to 10 minutes for a thickened sauce. Dish up with a drizzle more oil. Pair with big hunks of gluten-free bread or a Crunchwrap for a lovely light supper

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Smokey Vegan Cheese Broccoli Bites

A quick, healthy & delicious snack

Prep | 2 mins

Cook | 3 mins

Serves | 4

Mindfulness Factors | healthy | plant-based | vegan | dairy-free | gluten-free | 5 minute snack

INGREDIENTS

1tbsp olive oil

1 broccoli, cut into florets

1tsp cumin

1tsp smoked paprika

35g vegan hard cheese, grated

Salt and freshly ground pepper

METHOD

Preheat the grill on high. Heat the oil in a large frying pan on high and sear the florets for a couple of mins, tossing occasionally, until they’ve taken on some colour. Add the seasoning and stir well to coat. Sprinkle over with the cheese and whack under the grill for a minute. A quick, healthy and delicious snack or use in a filling Crunchwrap

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A warm wintry stew of beetroot, red lentil & vegan halloumi

A delicious wintry stew that’s easy to make

Prep | 5 mins

Cook | 25 mins

Serves | 4

Mindfulness Factors | healthy | plant-based | vegan | dairy-free | gluten-free | 30 minute meal

INGREDIENTS

500g cooked beetroot, cut into wedges

2tbsp red wine vinegar

1tbsp, extra virgin olive oil

300g uncooked red lentils

Large handful of flat-leaf parsley, rough-chopped

Salt and freshly ground black pepper

225g plant-based halloumi, cut into cubes

METHOD

Cook the lentils according to packet instructions (around 25 mins). Preheat the oven to 200c. Add the beetroot to a roasting tin, drizzle with oil and cook for 15 mins. Add 1tbsp red wine vinegar, toss to coat, and cook for a further 5 minutes. Char the halloumi in a large pan on high heat with a little olive oil (around 5 mins). Add the lentils to the roasting tin when ready, along with a drizzle of olive oil, the parsley and some seasoning. Toss to coat then portion into serving dishes and top with the halloumi. Serve warm. Absolutely delicious! Enjoy x

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A Crunchwrap of Spicy Homemade Beans with Smokey Vegan cheese broccoli bites

Prep | 5 mins

Cook | 10 mins

Serves | 4

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

INGREDIENTS

Spicy Homemade Beans

400g tin of chopped tomatoes

400g tin of cannellini beans

400g tin of barlotti beans

1tsp cumin

1tbsp smoked paprika

1tsp za’atar

1tbsp olive oil

Salt and freshly ground pepper

Smokey & Cheesy Broccoli Bites

1tbsp olive oil

1 broccoli, cut into florets

1tsp cumin

1tsp smoked paprika

35g vegan hard cheese, grated

Salt and freshly ground pepper

For the Crunchwrap

4x gluten-free soft wraps

1 avocado, finely chopped

METHOD

First, make the Spicy Homemade Beans. Tip everything in a large sauce pan and stir well. Cook on a rolling boil for up to 10 minutes for a thickened sauce

While the beans cook, make the Smokey & Cheesy Broccoli Bites. Preheat the grill on high. Heat the oil in a large frying pan and sear the florets for around 5 mins, tossing occasionally, until they’ve taken on some colour. Add the seasoning and stir well to coat. Add the cheese then whack under the grill until it’s melted (a few minutes).

Construct the Crunchwrap. Heat a large frying pan on high then add a wrap and a couple of spoonfuls of beans and broccoli over one half with a little more cheese. Cook until the wrap turns slightly crunchy then add some avocado and fold over the wrap. Serve while hot. Absolutely delicious! Enjoy x

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Healthy homemade baked beans

You’ll never buy shop bought ones again!

Prep | less than 5 mins

Cook | 5-30 mins (cook longer for a thicker sauce)

Mindfulness Factors | healthy | plant-based | vegan | dairy-free | gluten-free | 30 minute meal

INGREDIENTS

Drizzle of extra virgin olive oil

400g tin of barlotti beans

400g tin cannellini beans

2x salad tomatoes, finely chopped

Handful of cherry tomatoes, finely chopped

1 lemon, juice & zest of

Salt and freshly ground black pepper

Optional:

1x400g tin of chopped tomatoes to bulk it up

A sprinkling of chilli flakes, to add some heat

METHOD

Heat the oil in a skillet or large frying pan on high-heat. Add the beans and fry for a couple of minutes to soften. Add everything else and cook for at least 5 minutes to allow the tomatoes to soften and reduce. Cook further for a richer, thicker, sauce (up to half an hour). Top with a fried egg for a decadent supper or use as a base to something from the freezer, like a vegan pie.

Absolutely delicious! Enjoy x

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A warm salad of beetroot, lentil & feta  

A delicious wintry salad that’s easy to make

Prep | less than 5 mins 

Cook | 20 mins 

Mindfulness Factors | healthy | plant-based | vegan | dairy-free | gluten-free | 30 minute meal

INGREDIENTS 

500g cooked beetroot, cut into wedges

2tbsp red wine vinegar

1tbsp, extra virgin olive oil 

400g tin cooked green lentils 

Large handful of flat-leaf parsley, rough-chopped

Salt and freshly ground black pepper 

100g vegan feta, crumbled 

METHOD 

Preheat the oven to 200c. Add the beetroot to a roasting tin, drizzle with oil and cook for 15 mins. Add 1tbsp red wine vinegar, toss to coat, and cook for a further 5 minutes. At the same time, cook the lentils. Drain them then add to the roasting tin along with a drizzle of olive oil, the parsley and some seasoning. Toss to coat then portion into serving dishes and top with the feta. Serve warm. Absolutely delicious! Enjoy x

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Vegan Salmon Spaghetti Carbonara

This super-tasty and healthy meal is ready in just 15 minutes!

Prep | 5 mins

Cook | 10 mins

Serves | 4

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

INGREDIENTS

Vegan Spaghetti Carbonara

250g gluten-free spaghetti

1tbsp olive oil

2 large tbsp vegan cream cheese

2tbsp pasta water

Salt and lots of freshly ground black pepper

Topping

100g vegan smoked salmon, roughly torn

Handful of green olives

METHOD

Cook the spaghetti according to instructions (around 10 mins)

When the pastas ready, drain and add back to the pan along with 2tbsp pasta water, the olive oil, cream cheese and seasoning. Heat on low until the cheese has melted and is well combined

Portion into serving bowls and top with the vegan smoked salmon and olives. Absolutely delicious! Enjoy x

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