Super Easy & Delicious Falafel Summer Salad

Serves | 4

Prep | under 10 mins

Mindfulness Factors | Healthy | Quick & Easy | 10 Minute Meal | Plant-Based | Vegan | Non-Dairy

Ingredients

Falafel Summer Salad

100g falafels, quartered

50g mixed salad leaves, rough chopped

100g green olives

3 salad tomatoes, rough chopped

1/2 cucumber, diced

Salt and freshly ground black pepper, to taste

Dressing

1tbsp extra virgin olive oil

1/2 lemon, juice and zest of

2tsp sumac

Chili flakes, sprinkle of

Method

Whisk the dressing ingredients in a small bowl then set aside

Arrange a bed of salad leaves in a serving dish then scatter the remaining salad ingredients around the bowl. Drizzle over with the dressing and serve alongside toasted pittas. Absolutely delicious!

Enjoy x

Copyright © misterrands.com

Wok-Fried Kale and quinoa Salad with apple & toasted pecans

Serves | 4

Prep | 5 mins

Cook | 15 mins

Mindfulness Factors | Healthy | Quick & Easy | 20 Minute Meal | Plant-Based | Vegan | Non-Dairy

Ingredients

Kale Quinoa

100g uncooked quinoa

160g bag of sliced kale, stalks removed

1tbsp extra virgin olive oil

2 garlic cloves, chopped

dried chilli flakes, pinch of

1/2 lemon, juice and zest of

salt and freshly ground black pepper, to taste

Dressing

4tsp tahini

1/2 lemon, juice and zest of

1tsp dried dill

dried chilli flakes, pinch of

Topping

1 red apple, cored and rough-chopped

toasted pecans, handful of, rough-chopped

Method

Add the quinoa and a kettle-full of boiling water to a saucepan and cook according to packet instructions (around 15 mins)

While the quinoa cooks, heat the olive oil in a wok and stir fry the kale for around 8 mins, or until softened with a little char. Add the garlic and chilli flakes for the last 2 mins

While everything cooks prepare the dressing and topping

Drain the quinoa into a serving dish, add the kale and dressing and stir well to combine then arrange the topping evenly around the dish. Absolutely delicious!

Enjoy x

Copyright © misterrands.com

APRICOT & SULTANA COUSCOUS WITH GRIDDLED COURGETTES AND ASPARAGUS TIPS

Serves | 4

Prep | 5 mins

Cook | 10 mins

Mindfulness Factors | Healthy | Quick & Easy | Plant-Based | Vegan | Non-Dairy |

Ingredients

Apricot & Sultana Couscous

140g couscous

200ml of boiling water

2tbsp olive oil

2tbsp lemon juice

1tbsp ground cumin

25g dried apricots, rough-chopped

25g sultanas, rough-chopped

1tbsp fresh parsley, rough chopped

Salt and freshly ground black pepper

Griddled courgettes and asparagus tips

2 courgettes, cut into thin strips

100g asparagus tips

2tbsp extra virgin olive oil

Sea salt, sprinkle of

Method

Prepare the griddled veg first. Double wrap a grill tray in foil and pre-heat your grill to high. Arrange the veg evenly on the tray, drizzle with olive oil and sprinkle with sea salt. Grill for 10 mins, carefully turning halfway through

While it cooks, place the couscous in a heatproof mixing 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, place the couscous in a serving dish and fluff it with a fork. Stir through the remaining ingredients, add a drizzle of olive oil and season with salt and pepper

Serve family-style alongside the griddled courgettes and asparagus tips. A quick and easy summer supper. Absolutely delicious!

Enjoy x

Copyright © misterrands.com

Easy & Delicious Non-Dairy Summer Berry Porridge

Serves | 2

Prep & Cook | 10 mins

Mindfulness Factors | Healthy | Quick & Easy | Plant-Based | Vegan | Non-Dairy |

Ingredients

Berry Compote

65g strawberries & raspberries

1/2tsp equivalent of non-sugar sweetener, or to taste (optional)

lemon juice, dash of

Porridge

100g porridge oats

500ml plant-based milk (almond is preferable or coconut)

Garnish

Cherries, handful of, pitted & rough-chopped

Pecan nuts, rough-chopped

Method

Heat the compote ingredients in a pan on med-high and bring to the boil. Simmer for around 5 mins or until the fruit is soft and squishy. Add the porridge ingredients and give everything a good stir. Continue to cook for 3-5 mins, stirring occasionally. Portion into serving bowls and top with chopped cherries and pecan nuts. Absolutely delicious! Enjoy x

Copyright © misterrands.com

Griddled Halloumi & Tangerines and with Pine Nuts and Parsley

Serves | 2

Prep | 5 mins

Cook | 5 mins

Mindfulness Factors | Healthy | Quick & Easy | 10 Minute Meal | Plant-Based | Vegan | Meze

Ingredients

2 tangerines, peeled and cut in half

115g halloumi, cut into cubes

1tsp sultanas, finely chopped

1tsp dried apricots, finely chopped

handful of pine nuts, toasted

handful of fresh parsley, finely chopped

drizzle of maple syrup (or low-sugar substitute, optional)

Method

Brush a little olive oil in a skillet or large frying pan on high heat. Add the tangerines cut-side down and the Halloumi and leave for 3-5 mins (light-medium char). Meanwhile toast the pine nuts in a small frying on medium heat for a few mins. Add the tangerines and Halloumi to a serving dish then scatter over the sultanas and apricots followed by the parsley and pine nuts. Finish with a drizzle of maple syrup. Enjoy as part of a Middle Eastern meze platter or add couscous for a mouthwatering main course. Absolutely delicious!

Enjoy x

Copyright © misterrands.com

Deliciously Creamy Vegan Potato Salad

Serves | 4

Prep | 5 mins

Cook | 15 mins

Mindfulness Factors | Healthy | Quick & Easy | 15 Minute Meal | Plant-Based | Vegan | Summer Salad

Ingredients

750kg baby new potatoes, halved and cooked

Dressing

2tbsp mayonnaise (vegan or diet-friendly)

1tbsp Dijon mustard

2tbsp extra virgin olive oil

1/2 tbsp lemon juice

Salt and freshly ground black pepper, to season

Topping

fresh parsley, finely chopped

handful of peas, cooked

Method

Prepare the dressing while the potatoes cook then place everything in a salad bowl and lightly toss to combine. Scatter with a handful of peas and freshly chopped parsley. Serve picnic-style alongside vegan sausage rolls and coleslaw. Absolutely delicious!

Enjoy x

Copyright © misterrands.com

Delicious & Quick Persian Salad with Hummus and Pitta wedges

When you’re short on time, try this delicious and super-simple salad

Serves | 4

Prep | 10 mins

Mindfulness Factors | Healthy | Quick & Easy | 10 Minute Meal | Plant-Based | Vegan | High-Protein

Ingredients

large handful of mixed salad leaves, chopped

1 cucumber, diced

1 large salad tomato, diced

1/2 small red onion, finely diced

Dressing

2 tbsp fresh mint, chopped

1tbsp lemon juice

1tbsp lime juice

Salt and freshly ground pepper, to season

Serve with

handful of wholemeal pittas, cut into wedges

100g hummus, to dip

extra virgin olive oil, to dip

Method

Combine the dressing ingredients in a small bowl

Build the salad in a serving dish : start with the lettuce then add the cucumber, tomato and onion. Drizzle over with the dressing and lightly toss to combine

Serve family-style with hummus and pitta wedges on the side. Absolutely delicious!

Enjoy x

Copyright © misterrands.com

The Ultimate Vegan Tricolore Salad

Serves | 4

Prep | 10 mins

Mindfulness Factors | Healthy | Quick & Easy | 10 Minute Meal | Plant-Based | Vegan | High-Protein

Ingredients

250g Rosa Verde Salad

1 ripe avocado, sliced into long strips

200g tofu, drained and cubed

250g cherry tomatoes, halved

Large handful of fresh basil leaves, rough chopped

Method

Arrange a bed of salad leaves in a salad bowl. Add the avocado evenly around the bowl and arrange the tofu and tomatoes around the avocado. Scatter the basil over the salad, drizzle with some olive oil and season with salt and freshly ground black pepper. Serve with big hunks of crusty bread. Absolutely delicious!

Enjoy x

Copyright © misterrands.com

Dessert Bowl of Griddled Nectarines with Greek Yoghurt & pecans

Mindfulness Factors | Healthy | Quick & Easy | 5 minute dessert | Plant-Based | Vegetarian | Vegan-Option | Low-Fat

Serves | 2

Prep | 2 mins

Cook | 3-5 mins

My love affair with griddled fruits started at upscale Uruguayan Restaurante Garzon by Francis Mallmann (the king of open-fire cooking), when I had the best dessert of my life; griddled Oranges. I’ll never forget the unexpected delight of eating something so simple yet so delicious, with the richness of the caramelised sugar pairing beautifully with the zesty acidity of the orange. Here, I’ve replaced the orange with supersweet nectarines and paired with Greek yoghurt and pecans to cut through the sweetness. It’s a lovely quick dessert, ideally eaten in the garden on a warm summer evening. Enjoy x

Ingredients

2 nectarines, pitted and halved

4tbsp low-fat Greek yoghurt (or plant-based substitute for a vegan alternative)

Handful of pecans, rough-chopped or whole, your choice

Drizzle of extra virgin olive oil

Method

Brush a skillet or large frying pan with a little olive oil and heat on high

Add the nectarines cut-side down and reduce the heat to low. Cook for 3-5 mins for a light-to-heavy char

While the nectarines cook, gently swirl the Greek yoghurt into a couple of dessert bowls. Rough-chop the pecans if you like, or leave them whole

Gently press the nectarines into the Greek yoghurt and sprinkle over with the pecans

Swirl over a little maple syrup or, in my case, some homemade limoncello from a neighbour in my village, with the lemon further balancing out the sweetness of the nectarine (lemon syrup would work just as well too). Alternatively, opt for no dressing at all and keep it beautifully simple

Enjoy x

Copyright © misterrands.com

Grilled Asparagus & Feta Salad with Lemon Dressing

Serves | 2

Prep | 5 mins

Cook | 5 mins

Mindfulness Factors | Healthy | Quick & Easy | 10 minute meal | Plant-Based | Vegetarian

Ingredients

Grilled Asparagus & Feta Salad

125g asparagus tips

1tbsp extra virgin olive oil

400g tin Cannellini beans

200g feta, cut into cubes

Generous handful of rocket leaves

Sea salt, pinch of

Few cracks of freshly ground pepper

Lemon Dressing

1 lemon, juice and zest of

2 tbsp extra virgin olive oil

Method

Preheat your grill to high

Place the asparagus on a foil-lined baking sheet, drizzle over with olive oil and season with salt and freshly ground black pepper. Grill for around 5 minutes, or until al dente with a little char on one side. Set aside and leave to cool

While the asparagus cooks, heat a skillet or frying pan on high and add the Cannellini beans. Cook for a couple of minutes until softened then set aside to cool

When the asparagus has cooled to handle, cut in to bite-sized pieces and add to a salad bowl along with the cooled beans, the salad leaves and the lemon dressing. Toss to combine then add the feta and toss again, gently

Serve with big hunks of bread to mop the dressing. An absolutely delicious light lunch or supper!

Enjoy x

Copyright © misterrands.com