Meal Prep: Vegetarian, Wholefoods, Oriental and Fitness Fuel

Midway through my latest stock of meal prep, I can confidently say that not one lecture has been outcompeted  by the sound of my hungry insides this week. The fact that I’m munching on something right now probably means they won’t be anytime soon, either. 😉

As somebody whose income is used to being spent mainly on food, I’m really appreciating the potential that organised eating has for my savings. I’m loving the recent ease being left on my wallet as I walk out the doors of college now; the feeling that one shop is the only shop, and bar a few euro spent on green tea here and there, I’m really staying within my limits without complaining (much). 😀

This week’s meal prep took a bit of a daring step. Despite the name of my blog, I had never made stew before. However, I still managed to make a vegetarian one to the high approval of my pescetarian Mam. As well as that, I made a few other things I’ve never tried before, but again, it all went well luckily and I hope you guys can take something from below. 🙂

Unless stated otherwise, all products were purchased from Tesco Ireland. 🙂

Tesco’s One-Pot Thai Green Chicken Curry (3 Servings)

Thai chicken

Although the main aim of Endorphin Stew is to encourage the incorporation of as many whole, unprocessed foods as possible into recipes, I do realise that sometimes that’s just not the most achievable task for many students and workers. In light of this, I’ve made the exception of reaching for some jars this week in making a delicious and convenient recipe from the Tesco website.

I still tried to make this as healthy as I could, and I did this by using buckwheat noodles instead of refined, white ones and reaching for full-fat coconut milk (55% coconut extract) instead of it’s low-fat counterpart (containing a shocking 30% coconut extract).

INGREDIENTS

  • 1 bag of Blue Dragon buckwheat noodles €1.99
  • Curry paste €2.52
  • Aubergine, x1 €0.89
  • Tinned full-fat coconut milk, x1 €1.50

Total cost= €6.90

INSTRUCTIONS

  1. Heat a medium-sized pan over a high heat, add the green curry paste and fry for 30 seconds until fragrant. Add the coconut milk, half fill the empty tin with freshly boiled water and add to the pan.
  2. Bring to the boil, then reduce the heat to a gentle simmer. Add the aubergine, cook for 3 minutes before adding the chicken. Cover the pan and cook for a further 10 minutes, or until the aubergine is very tender and the chicken cooked through with no pink remaining. Remove from the heat.
  3. Stir the rice noodles into the sauce, breaking them up gently with a fork, season with salt and black pepper, then ladle into bowls and serve.

Wholefoods Snack Box (1 Serving)

Wholefoods snack box

INSTRUCTIONS

These seed mixes have definitely become an addiction of mine and they’re extremely appetising, filling, wholesome and protein rich. 🙂 Here’s this week’s twist!

  • 1.5 cups of sesame seeds
  • A handful of pecan nuts
  • 1 tbl spoon of bee pollen (got this from Evergreen health foods Galway as seen in my first meal prep post)
  • 1/2 a tblspoon of chia seeds
  • 1/2 a tblspoon of flaxseeds
  • A handful of goji berries
  • 2 tblspoons of Good4UNutrition Super Fruit and Seed Mix

Vegetarian Stew (3 Large Servings)

Veg stew

INGREDIENTS

  • 1 bag of Quorn chicken style pieces
  • 3 tblspoons of rapeseed oil
  • 2 Knorr veg stock pots
  • 500ml of water
  • 3 tbl spoon of fresh parsley
  • 1/2 tbl spoon of black pepper
  • 1 tbl spoon of sea salt.
  • 3 medium sized sweet potatos, approx.
  • 2 large carrots
  • 2 tbl spoons of ground cumin.
  • 1 large celery stick
  • 1 large red onion
  • 2 tblspoons of cornflour

INSTRUCTIONS

  1. Preheat the oven to 180 degrees Celsius.
  2. Peel, chop and dice your sweet potatoes, onion, parsley, celery and carrots.
  3. Add all to the casserole dish along with your Quorn pieces. Drizzle on your rapeseed oil followed by the salt, pepper and cumin.
  4. Mix 500ml of boiling water with your veg stock pots and corn flour.
  5. Add your relatively thick liquid into the casserole dish. If needed, add in some more water until a layer of it just about covers all the veggies.
  6. Mix the contents well with a wooden spoon before covering the dish and baking it for approx. 1hr 30 mins (more if needed). Make sure to carefully remove the casserole dish and stir the contents every half hour.

Dark Chocolate Protein Bars (6 Servings)

Choc pro bars

INGREDIENTS

  • Sesame seeds, 2 tblspoons
  • Good4UNutrition Super Fruit and Seed Mix, 2 tbl spoons
  • My Protein (purchased from here) strawberry whey powder, 3 scoops
  • Honey, 2 tblspoons
  • Half a large bar of 84% dark cooking chocolate, 1 teaspoon
  • Almond milk, 6 tblspoons
  • Peanut butter, 2 tblspoons

 

INSTRUCTIONS

  1. Preheat the oven at 180 degrees Celsius.
  2. Add all of the above ingredients (except chocolate) into a mixing bowl. Making sure to thoroughly wash hands, mix it all right in together. It will be a dry mixture, so if beating it together becomes too hard, add more almond milk.
  3. When the mixture is well bound, break it up into 6 blobs and shape into little bars.
  4. Place the three bars onto a baking tray lined with baking paper and bake for 8-9 mins, or until the outer surface of the bars is golden brown. Leave them aside to cool for ten mins.
  5. While the bars are cooling, heat your dark chocolate, in a metal bowl, over a saucepan of simmering water until it’s just about melted.
  6. Barely cover the top of each bar with the melted chocolate and leave aside for half an hour for the chocolate to dry.

Black Turtles and Salmon (4 Servings)

Oriental lunch

INGREDIENTS

  • Fresh salmon fillet, x4
  • Soy sauce
  • Black turtle beans from Tesco’s wholefoods range, 1/2 a bag
  • lemon, x2
  • 3 tblspoons of freshly chopped parsley
  • 3 tblspoons of freshly chopped basil
  • Half an inch of grated ginger
  • Buckwheat noodles

For the sauce:

  • 3 tblspoons of natural yogurt
  • 1/2 a teaspoon of fresh lemon juice (using lemon from above)
  • 1/2 a tblspoon of honey
  • 1.5 tblspoons of fresh mint

INSTRUCTIONS

  1. Begin by soaking your black turtle beans in a medium-sized saucepan half-filled with water. Throw in your lemon juice and grated ginger. The beans will take from 1.5-2 full hours to cook over a low heat. Stir occasionally and once ready, pour the beans into a sieve and run cold water through them.
  2. Place your salmon fillets into 3 separate poaching bags, cover each with 2 finely sliced lemons and the chopped basil and parsley which you share evenly among the four bags.
  3. Boil the salmon bags in a saucepan of boiling water for about 10-11 minutes.
  4. For some, the lemon juice would be enough of a sauce, but if you’d like to make a mint sauce too, just blitz the above ingredients up together.
  5. Once all is ready, just dish up and add some cooked buckwheat noodles. Drizzle some soy sauce onto the noodles and wherever else you’d like it, sprinkling on some fresh parsley, basil or maybe even chop up some chilli for the top.

As always, thanks a billion for checking out this post today guys. If you’d like to keep up with what I post in the future, don’t forget to head over to my Facebook/Instagram pages, or perhaps drop your email into the subs box below? 😀

For now,

Happy healthy eating,

Ryan. 🙂

 

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