Grilled cheese gnocchi with mustardy leeks & tomatoes

Mindfulness Factors | Healthy | Plant-Based | Quick | Easy | 15 Minute Meal

Prep | 5 mins

Cook | 10 mins

Serves | 2

Ingredients

Grilled cheese gnocchi with leeks & tomatoes

2tbsp coconut oil

2 leeks trimmed and sliced

2 salad tomatoes, roughly chopped

Handful of cherry tomatoes, whole

500g gnocchi

50g cheddar cheese, grated

50g Parmesan cheese, grated

Salt and pepper, to taste

Mustardy Sauce

2tsp Dijon

200ml low-sodium vegetable stock

100ml low-fat natural yoghurt

Garnish

Handful of mixed leaves

Method

⁃ Fill the kettle and flick it on

⁃ Preheat your grill to max

⁃ Melt the oil in a large frying pan or skillet over med-high heat, add the leeks and tomatoes with some salt and cook for 5 minutes, or until softened

⁃ While the leek and tomatoes cook, add your gnocchi and boiling water to a pan on medium heat and cook as per packet instructions (around 2-5 mins)

⁃ Add all the sauce ingredients to a bowl and stir to combine

⁃ When the leeks and gnocchi are ready, turn off the heat and add to an ovenproof casserole dish with a pinch of salt and a few cracks of pepper. Top with the sauce then the cheese. Whack under the grill until bubbling

⁃ Plate up and garnish with mixed leaves

Enjoy x

Copyright (c) misterrands.com

Family-Style Quick Tomato & Green Olive Pasta

A healthy meal that’s on the table in a flash

Serves: 4

Prep: 5 mins (while the pasta cooks)

Cook: around 10 mins

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

Ingredients

200g Conchiglie / pasta shells

200g Penne

200g on-the-vine tomatoes, whole

200g salad tomatoes, rough-chopped

60g deli tub of green olives with lemons and herbs (or add green olives with a splash of lemon juice)

1tbsp olive oil

1 avocado, sliced

1/2tsp oregano

1/4tsp chilli flakes

Freshly ground black pepper, to taste

Method

Cook the pasta in a pan of salted water (around 10 mins)

While the pasta cooks, heat the oil in a large pan and chuck in the tomatoes and half the olives

Add the reserved olives and avocado to a large salad bowl

Drain the pasta when it’s ready and add to the salad bowl along with the tomatoes and olives and toss to combine. Add a few cracks of black pepper and sprinkle over with oregano and chilli flakes

Serve up family-style alongside a simple green salad. Absolutely delicious!

Enjoy x

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Black Bean and Mixed Pepper Fajitas with Tomato, Red Onion & Avocado Salad

This super-fast supper is ideal for those warm summer nights when cooking isn’t an option…

Serves | 2

Prep | 5 mins

Assembly | couple of mins

Mindfulness Factors | Healthy | Quick | 10 Minute Meal | Plant-Based | Vegan | Dairy-Free | Carbs

Ingredients

Black Bean & Mixed Pepper Wrap

400g tin organic ready-to-eat black beans, drained and rinsed

1 green pepper, finely sliced

1 yellow pepper, finely sliced

1/2 avocado, sliced

handful of vegan cheese, grated

2tbsp dairy-free sour cream

small handful of coriander, finely chopped

Za’atar, sprinkle of

4 tortilla wraps

Tomato, Red Onion. & Avocado Salad

1/2 red onion, sliced & steeped in apple cider vinegar for 5 mins

1/2 avocado, sliced

cherry tomatoes, handful, sliced

Method

While the onions steep, prep the wrap ingredients then arrange a handful on each one and fold over. Serve the salad on the side.

If you prefer the fajitas warm, heat them under the grill long enough to melt the cheese and serve straight away. Absolutely delicious!

Enjoy x

Copyright © misterrands.com

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