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CONTENTS

CONTENTS

List of Recipes

About the Book

About the Authors

Title Page

INTRODUCTION

Our story

Provenance

Eating the Mindful Chef way

A mindful week

Recipe notes

01 ENERGY + PRODUCTIVITY

Crunchy pecan, coconut & chia granola

Blueberry & banana protein pancakes

Mexican veggie breakfast

Sweet potato & ginger röstis with crushed avocado & tenderstem

Veggie lasagne with aubergine, cannellini bean ragù & pesto

Californian-style buckwheat noodles with tofu, carrot & miso dressing

Beetroot falafels on parsley quinoa with fennel & orange slaw

Malaysian tofu & carrot noodle laksa with flaked almonds

Moroccan chickpea & monkfish stew with roasted squash

Ginger & spring onion sea bass with miso & lime quinoa

Sweet miso hake with pak choi, pickled cucumber & black rice

Red thai chicken curry with courgetti & cashew nuts

Sun-dried tomato chicken, squash and baked avocado egg

Peanut satay pork with black rice, leek & red pepper

Honey & mustard pork with butter bean mash & green beans

Balsamic & mustard glazed beef with squash & spinach mash

Beef meatball & tomato basil ragù with squash noodles

Sirloin steak with sweet potato baked egg, balsamic glaze & asparagus

02 STRESS

Sweetcorn & leek fritters with roasted tomatoes & avocado

Buckwheat chia pizza with hummus & chargrilled courgette

Beef rendang with lemongrass, mangetout & brown rice

Tofu pad thai with crunchy peanuts & courgette noodles

Hot smoked salmon & coconut fish pie with carrot mash

Paprika haddock buckwheat fajitas with coconut drizzle

Spicy tom yum chicken & coconut soup with carrot noodles

Butterflied chargrilled jerk chicken with sweetcorn & buckwheat

Chicken & quinoa paella with artichokes, olives & lemon

Pork chilli with paprika sweet potato wedges & avocado

Roast pork & pear with crispy sage, tenderstem & celeriac slaw

Lamb souvlaki with greek-style salad & roasted sweet potatoes

Persian lamb with aubergine, pomegranate & mint quinoa

Lamb tikka kebabs with dried apricots, cardamom & cauliflower rice

Griddled peaches with buckwheat, tenderstem & hazelnuts

03 GUT HEALTH

Vietnamese pho with courgette noodles, tofu & cashews

Keralan coconut & monkfish curry with coriander & wild rice

Spinach falafels with coconut harissa sauce & zingy kale salad

Vegan ‘shepherd’s pie’ with sweet potato, chestnuts & mushrooms

Rich lentil & tomato bolognese with courgetti & pine nuts

Baked salmon with crispy seaweed, poached egg & asparagus

Chicken thigh & preserved lemon tagine with cauliflower rice

Lamb steak with homemade mint sauce, parsnip mash & roasted purple carrots

Cardamom & honey chicken thighs with green beans & quinoa

Vietnamese crispy pork with courgette & carrot noodles

Pork & lemon meatballs with parsnip ribbons & hazelnut gremolata

Rosemary lamb with italian cannellini beans & kale crisps

04 EXERCISE

Mexican veggie chilli with sweet potato nachos & guacamole

Parsnip, kale & kidney bean hotpot with parsley & walnut pesto

Roasted cauliflower & chickpea tikka masala with wild rice

Honey & ginger salmon skewers with rainbow slaw & brown rice

Indian chicken curry with roasted sweet potato & wild rice

Wild garlic pesto baked chicken with carrot mash & tenderstem

Singapore-style sweet potato noodles with shredded chicken

Nasi goreng with pork, egg, carrot ribbons & brown rice

Pork & apricot kebabs with pistachio & mint quinoa

Thai-style spicy beef with tenderstem & brown rice

Creamy garlic mushroom & lentil ragù with sweet potato noodles

Beef burger with poached egg, spinach & beetroot crisps

05 SLEEP

Superfood quinoa & avocado sushi with miso & cucumber salad

Spicy mexican quinoa bowl with beans & sliced avocado

Bean burgers with aubergine, crushed avocado & beetroot

Sweet potato, lentil & avocado burgers with baked portobello

Pan-fried plaice with asparagus, dill quinoa & crispy capers

Pan-fried sea bass with salsa verde & roasted tomato millet

Crispy chicken with purple sweet potato fries & avocado salsa

Pomegranate chicken with asparagus, chicory, orange & walnuts

Lemon & thyme chicken thighs with baby carrots & buckwheat

Coconut & paprika pork stroganoff with broccoli rice

Thai pork meatballs in a coconut & courgetti noodle soup

Pink peppercorn steak with kohlrabi chips & creamy garlic mushrooms

Beef & mustard burger with balsamic onions & rosemary carrot fries

06 SNACKS + SWEET TREATS

Strawberry & coconut banana ice cream

Black bean brownies with maple nut butter

Salted caramel raw chocolates

Matcha & cashew cookies

Energy-boosting protein balls

Acknowledgements

Copyright

LIST OF RECIPES

Baked salmon with crispy seaweed, poached egg & asparagus

Balsamic & mustard glazed beef with squash & spinach mash

Bean burgers with aubergine, crushed avocado & beetroot

Beef & mustard burger with balsamic onions & rosemary carrot fries

Beef burger with poached egg, spinach & beetroot crisps

Beef meatball & tomato basil ragù with squash noodles

Beef rendang with lemongrass, mangetout & brown rice

Beetroot falafels on parsley quinoa with fennel & orange slaw

Black bean brownies with maple nut butter

Blueberry & banana protein pancakes

Buckwheat chia pizza with hummus & chargrilled courgette

Butterflied chargrilled jerk chicken with sweetcorn & buckwheat

Californian-style buckwheat noodles with tofu, carrot & miso dressing

Cardamom & honey chicken thighs with green beans & quinoa

Chicken & quinoa paella with artichokes, olives & lemon

Chicken thigh & preserved lemon tagine with cauliflower rice

Coconut & paprika pork stroganoff with broccoli rice

Creamy garlic mushroom & lentil ragù with sweet potato noodles

Crispy chicken with purple sweet potato fries & avocado salsa

Crunchy pecan, coconut & chia granola

Energy-boosting protein balls

Ginger & spring onion sea bass with miso & lime quinoa

Griddled peaches with buckwheat, tenderstem & hazelnuts

Honey & ginger salmon skewers with rainbow slaw & brown rice

Honey & mustard pork with butter bean mash & green beans

Hot smoked salmon & coconut fish pie with carrot mash

Indian chicken curry with roasted sweet potato & wild rice

Keralan coconut & monkfish curry with coriander & wild rice

Lamb souvlaki with greek-style salad & roasted sweet potatoes

Lamb steak with homemade mint sauce, parsnip mash & roasted purple carrots

Lamb tikka kebabs with dried apricots, cardamom & cauliflower rice

Lemon & thyme chicken thighs with baby carrots & buckwheat

Malaysian tofu & carrot noodle laksa with flaked almonds

Matcha & cashew cookies

Mexican veggie breakfast

Mexican veggie chilli with sweet potato nachos & guacamole

Moroccan chickpea & monkfish stew with roasted squash

Nasi goreng with pork, egg, carrot ribbons & brown rice

Pan-fried plaice with asparagus, dill quinoa & crispy capers

Pan-fried sea bass with salsa verde & roasted tomato millet

Paprika haddock buckwheat fajitas with coconut drizzle

Parsnip, kale & kidney bean hotpot with parsley & walnut pesto

Peanut satay pork with black rice, leek & red pepper

Persian lamb with aubergine, pomegranate & mint quinoa

Pink peppercorn steak with kohlrabi chips & creamy garlic mushrooms

Pomegranate chicken with asparagus, chicory, orange & walnuts

Pork & apricot kebabs with pistachio & mint quinoa

Pork & lemon meatballs with parsnip ribbons & hazelnut gremolata

Pork chilli with paprika sweet potato wedges & avocado

Red thai chicken curry with courgetti & cashew nuts

Rich lentil & tomato bolognese with courgetti & pine nuts

Roast pork & pear with crispy sage, tenderstem & celeriac slaw

Roasted cauliflower & chickpea tikka masala with wild rice

Rosemary lamb with italian cannellini beans & kale crisps

Salted caramel raw chocolates

Singapore-style sweet potato noodles with shredded chicken

Sirloin steak with sweet potato baked egg, balsamic glaze & asparagus

Spicy mexican quinoa bowl with beans & sliced avocado

Spicy tom yum chicken & coconut soup with carrot noodles

Spinach falafels with coconut harissa sauce & zingy kale salad

Strawberry & coconut banana ice cream

Sun-dried tomato chicken, squash and baked avocado egg

Superfood quinoa & avocado sushi with miso & cucumber salad

Sweet miso hake with pak choi, pickled cucumber & black rice

Sweet potato & ginger röstis with crushed avocado & tenderstem

Sweet potato, lentil & avocado burgers with baked portobello

Sweetcorn & leek fritters with roasted tomatoes & avocado

Thai pork meatballs in a coconut & courgetti noodle soup

Thai-style spicy beef with tenderstem & brown rice

Tofu pad thai with crunchy peanuts & courgette noodles

Vegan ‘shepherd’s pie’ with sweet potato, chestnuts & mushrooms

Veggie lasagne with aubergine, cannellini bean ragù & pesto

Vietnamese crispy pork with courgette & carrot noodles

Vietnamese pho with courgette noodles, tofu & cashews

Wild garlic pesto baked chicken with carrot mash & tenderstem

About the Book

‘We don’t believe in meticulous calorie counting or following strict diets. We simply like good, wholesome food that benefits you and your body.’

Myles Hopper and Giles Humphries, a nutritional coach and health food duo from Devon, are the founders of Mindful Chef, the UK’s favourite healthy recipe box service. Each week they deliver delicious ingredients and recipes to thousands of households, including sporting stars Victoria Pendleton and Andy Murray. Here, in their first book, Myles and Giles share 70 delightful and easy-to-make dishes, along with helpful nutritional guides, to boost your health and wellness.

This is healthy eating made easy. So start eating the mindful way.

About the Authors

Founded in 2015 in Devon by Myles Hopper and Giles Humphries, Mindful Chef is the UK’s favourite recipe box company, as voted by Trust Pilot. Myles, who is a personal trainer and nutritionist, and Giles work with a team of professional chefs to design and create delicious healthy recipes and deliver the ingredients to a thousand households nationwide each week. The Mindful Chef is their first book.

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OUR STORY

It all began back in 1999 when Myles and I met at school in Exeter, Devon. Surrounded by the rugged Dartmoor National Park and the rolling hills of Devon, it was a wonderful place to grow up. We played a lot of sport and spent our weekends out and about enjoying the countryside, particularly the array of beautiful beaches that the West Country has to offer. The delicious local food, and it has to be said, the cider, were a huge part of our upbringing, too, and something that we soon realised we took for granted. Every year we would travel down with our families and spend the summer holidays on the Cornish beaches, not far from where we source our fresh fish today. We’d often hit the surf together before kicking back in the campsite around a campfire. Myles still claims he is a better surfer.

Fast-forward 17 years and we found ourselves in London; Myles was working as a nutritional coach and personal trainer and I was working at an advertising agency. We both had stable jobs and were enjoying ourselves, despite craving the West Country. However, we were working long hours and returning home late in the evenings, usually too knackered to cook a healthy meal. I would often settle for yet another pasta dish on repeat, or a quick ready-meal. Couple that with the usual sandwich at lunch and I was getting little to no nutritional balance in my diet. It doesn’t take a rocket scientist to work out that you shouldn’t eat McDonalds or Burger King every week, but a lot of people don’t appreciate the harm they are doing to their bodies when the bulk of their daily intake is pasta and bread. Both are refined carbohydrates and possess little nutritional value. When you look around, it is no wonder we are in the middle of a health epidemic. In short, we weren’t leading the lives we wanted to, and we realised that food was a big part of this. With Myles’s background in nutrition, we knew how much food can affect mood, health and general well-being.

It was in early 2015 that we thought enough was enough, and decided to take the leap. We quit our jobs at the same time, and tried to find a solution. Over long coffees (with the occasional green tea) and late nights we drew up what we felt was the ideal answer for people craving a convenient way to eat well regularly. Mindful Chef – which would become the UK’s favourite healthy recipe box company, delivering delicious recipes to thousands of customers each week – was born.

It was important for us that mindfulness sat right across everything we did from the outset. Why mindfulness? It’s a word that is thrown around a lot these days, but to us it simply means being conscious of the world around us, and of living in the present. We wanted to slow down from the hectic speed of city life. When it comes to living a healthy, fulfilling lifestyle, food and nutrition is a fundamental part of mindfulness. And we wanted to be mindful of the whole process, from bringing food fresh from farm to fork in as little time as possible (cutting out the supermarket middle men and bulky supply chains), of reducing food waste (we only deliver exactly the right amount of food so people don’t throw away excess produce), right through to the very ingredients we choose to help people live a more balanced and energised life.

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Working from my small flat in South London we combined long hours of recipe testing with trips to the West Country to meet as many suppliers as possible. It was incredibly important to us to bring our customers the best produce available direct from the farms and fishermen. Back and forth we went, searching high and low for the very highest-quality local produce. Some days we would be up at 5am meeting the fishermen on the docks at Penzance watching the boats land their catches, then we’d head up to Dartmoor for the afternoon to visit a host of farms nestled in the lush fertile Devon valleys. Life was busy but it was good; we felt like progress was being made and the more we saw of this quality of produce, the more we thought that we had to bring this way of eating to more people.

Equally as important was the type of recipes we created. Recipes had to be wholesome, contain absolutely no refined carbs, be 100 per cent gluten free and most importantly of all, be incredibly delicious. Early on, we found a helping hand in this department when we met Louisa, a professional chef, who would help us hone our skills in the kitchen and develop delicious recipes. Louisa trained at Leith’s, the prestigious cookery school in London, and then went on to travel and gain experience cooking in Asia where she brought back some wonderful tips and tricks which go into our recipes every week. We don’t profess to be professional chefs and to some extent that is the whole point of Mindful Chef. It is about bringing cooking back into the lives of people who may not have had the time or inclination to dive into the kitchen on a regular basis.

We started packing our first Mindful Chef boxes in my kitchen in April of 2015. Our first 10 customers were our loyal friends and families, most of whom still receive their box each week without fail. We would deliver our boxes of goodness in a small van emblazoned proudly with our new logo on the side; our little venture had become a reality.

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And here we find ourselves today. We now deliver to thousands of households across the country (with the help of some professional couriers, I might add). We have a fantastic team helping bring Mindful Chef to life and a loyal customer base who seem to love the recipes as much as we do.

We are extremely excited to bring you this book full of healthy, seasonal and – most importantly – delicious recipes. They are divided into five sections that will help you improve different areas of your life: energy and productivity; stress, gut health, exercise and sleep.

Each of our 70 recipes contains no more than eight steps and will take less than 30 minutes to cook from start to finish, nor do they require any food processors or expensive utensils. Most of our recipes contain no more than 10 ingredients. It is incredibly important to us that these meals genuinely are a convenient way to fit healthy eating into a busy modern lifestyle – you’ll finish cooking each meal thinking ‘that was easy’.

You can expect to come away from each meal feeling satisfied yet energised. The ingredients we use mean you won’t feel that sugar high and then the inevitable slump. Your insulin levels will be balanced and your body filled with vitamins and nutrients so you’ll have no need to rely on a strong coffee or a sugar-laden sandwich followed by that sticky mid-afternoon treat to get you through your day. Your body will thank you and as a result you will likely start making other mindful changes to your lifestyle.

Cooking up Mindful Chef recipes on a regular basis has visible health benefits. Our customers report sleeping better, being more productive, feeling stress-free, feeling leaner, having more focus, having clearer skin and generally feeling very good about themselves.

We hope you will enjoy eating the mindful way. There’s no fasting, juicing or crash-dieting, you’ll find yourself eating heaps of nutritious vegetables and fantastic, flavoursome natural produce. We don’t believe in meticulous calorie counting or following strict diets; we simply want to encourage you to eat good, wholesome food that benefits you and your body.

PROVENANCE

These days it is difficult to know where your food comes from, how animals have been treated, or what chemicals have been sprayed on to the fresh produce you buy. It’s for this reason we work with British farmers and producers, not only to support local businesses, but also to ensure complete traceability. We love getting out and meeting with our suppliers to talk to them about their farming methods and above all to guarantee they are practising the same mindful beliefs as us.

GREAT HEALTH STARTS WITH GREAT PRODUCE

We believe in ethical and sustainable farming and place great importance on the provenance of all of our produce. We know that people who care about their health and what they eat want to make informed and responsible choices. Like us these people don’t want their food to be tampered with, chemically altered or changed in any way, but instead prefer to eat food in its natural form; and for the most part, want to know how it’s been grown or reared.

The farmers and producers we work with adhere to the highest ethical farming standards and take responsibility for their impact on the environment. They use fewer pesticides and pay great attention to animal welfare. Consequently, the food they produce is rich in nutrients, which will have a positive effect on the processes our bodies carry out every day.

It’s not always easy to trace the provenance of your food, but the most important thing you can do is ask questions: find out how it has been grown or reared. Choosing to buy organic food is one way of obtaining this kind of reassurance, but there are lots of farmers who don’t have the official organic accreditation but who do still farm organically and in a sustainable and mindful way. Some of the smaller, local British farms we use simply cannot afford the Soil Association organic accreditation. Stephen at the British Quinoa Company is a fantastic example of someone who supplies quality produce that isn’t organic but is grown using low input and sustainable production methods that are good for both the environment and you.

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