From Smoothie Bowls to Turkey Burgers; a Meal Prep Post

Hey guys,

I hope you’re all keeping well this Pancake Tuesday and doubling up on the delicious toppings to make up for the dull weather outside! 🙂

I can’t believe I’m into week five of meal prep already! I have to admit that I’m very satisfied with this habit as it’s come to be. With college and everything, I think it was a good call to batch cook every weekend instead of cooking something standalone here and there for the blog.

Overall, the method around these posts is very practical for me in that I’m killing two birds with one stone with being set up with meals for the week and having a blogging routine too.

So its quite a vibrant week for my meal prep, with it all ranging from baked goods to turkey burgers to smoothie bowls. I’m certainly happy with how things have turned out and I can’t say I haven’t been kept full either! If you’re up for trying some of the recipes out, I’d be delighted if you could tag me in your finished product on Instagram or Facebook or even hashtag #endorphinstew either there or over on Twitter! 😀

Unless stated otherwise, all products were purchased from Tesco Ireland. The price of all ingredients doesn’t exceed €50 with a good eye for bargains. 😉

Raspberry and Banana Bread/Muffins (Approx 1 Loaf and 7 Muffins)

INGREDIENTS

Banana Muffins

  • 1.5 cups plain/quinoa flour
  • 0.5 cup coconut flour
  • Baking soda, 1 tblspoon
  • Pinch of salt
  • 1/2 cup coconut oil
  • 1/2 cup coconut sugar
  • 3 tbl spoons honey
  • 3 medium sized bananas
  • Handful of raspberries
  • 1.5 tbl spoons of cinnamon
  • 2 free range eggs

INSTRUCTIONS


Muffins Uncooked

  1. Preheat the oven to 180 degrees Celsius.
  2. Grease the sides and base of your loaf tin (I used a silicone one) with some coconut oil. You can do this easily by using disposable kitchen paper.
  3. Add 1.5 cups of plain flour (quinoa flour also works) and 0.5 cups of coconut flour into a mixing bowl followed by a teaspoon of baking soda, a pinch of salt and the cinnamon. Mix well.
  4. Mix 1/2 a cup of coconut oil, 1/2 a cup of coconut sugar, 2 eggs and 3 tblspoons of honey until the mixture is smooth.
  5. Squash 3 medium sized ripe bananas, and mix all separate mixtures together.
  6. When the batter is smooth, add in a handful of raspberries and gently mix them into the batter.
  7. The loaf tin should only be filled half way as the dough rises high. I was left with extra batter, but not enough to fill a loaf tin so I made some muffins with silicone muffin cups!
  8. If you’re doing the muffins, bake for approx. 13 mins (more if needed). For the bread, I’d suggest 45-55 minutes.
  9. Stick a skewer into the middle of the loaf and if it comes out clean, you’re good to go – if not, bake some more! Enjoy. 🙂

Turkey Burgers with Sweet Potato Fries (3 Servings)

INGREDIENTS

Turkey Burgers

For the burgers:

  • 400g fresh turkey mince
  • Eggs, x2
  • Tblspoon of Dijon mustard
  • Standard slice of wholegrain bread blended, x3
  • 1 tblspoon of tomato purée
  • Teaspoon of tabasco sauce
  • 2 tblspoons of freshly chopped parsley

For the burger sauce:

  • Honey, 1/2 tblspoon
  • Mustard, 1.2 tblspoon
  • Olive oil, 1 tblspoon
  • Juice of 1/2 a lime
  • Pinch of salt
  • Sprinkle of black pepper
  • Finely chopped basil, 1 tblspoon

For the fries:

  • 3 tbl spoons of Cayenne Pepper
  • Olive oil or Rapeseed oil
  • 2 large sweet potatoes

For the side:

  • Carrot peelings dipped in freshly grated organic beetroot
  • A handful of fresh, washed spinach

INSTRUCTIONS

Standalone Turkey Burgers

  1. Preheat the oven to 180 degrees Celsius.
  2. Peel, wash and chop up your sweet potatoes into chunky chip sizes. Spread your oil out over two large trays using some kitchen paper, evenly disperse your sweet potato fries, sprinkle on the cayenne pepper and drizzle them with some more oil. Bake for approx. 30-35 mins or until the chips are crispy and golden.
  3. Add all of the turkey burger ingredients to a mixing bowl. Using a spoon or thoroughly washed hands, mix everything together very well and then roll the mixture into equal-sized burgers. Leave them all on a side plate for now.
  4. Drizzle a little rapeseed oil onto a large sized pan. When the oil is hot, place your burgers onto it, cover them with a lid and bring down to a low heat.
  5. Flip your burgers after five minutes and keep an eye on them until they’re all fully cooked throughout. Place aside.
  6. To make your sauce, simple add all ingredients into a clean jar or cup and stir very well. You can also pop the lid on a jar and shake it until your hands are sore. 😉 If you need more sauce, simply repeat the procedure!
  7. That’s the hard part done. Now just simply pop it all together and decorate with your side veggies. Enjoy it straight away if you can’t resist or throw it all into a storage container for later on in the week! I have to say the turkey burgers were amazing! 🙂

Popeye Soup (3 Servings)

INGREDIENTS

  • Fresh Spinach leaves, 200g
  • Half a bag (approx. 200g) of freshly frozen peas
  • Leaves from 3 stalks of fresh mint
  • A full head of broccoli broken into florets
  • 2 tblspoons of freshly chopped basil
  • 2 Knorr vegetable stock pots, or any of choice
  • 3 tblspoons of cornflour
  • A very generous pinch of salt
  • Just as generous an amount of black pepper

Popeye Soup

INSTRUCTIONS

  1. To about a cup of boiling water, add your vegetable stock and corn flour. Mix well until dissolved (add more boiling water if needed.
  2. Add all of the above ingredients (including the liquid mixture) into a large pot and cover with some water (your soup will be thick or watery depending on how much you pour in; If you want it thick, barely cover the top layer of vegetables with water and if you want it watery, pour the water another few centimeters past the top layer of vegetables).
  3. Bring the water to the boil and keep the pot over medium heat for roughly twenty more minutes.
  4. Make sure all veggies (mainly broccoli) are tender by piercing them with a knife or fork.
  5. Blend up all ingredients into a creamy consistency.
  6. Add some more salt and pepper if needed and an idea would be to serve with some multigrain Ryvita and fresh basil sprinkled on top.

Donal Skehan’s Beetroot Burgers (3 Servings)

Beetroot Burgers

It’s no secret that I’m a massive Donal Skehan fan! Even if I come by a dish of his that I’m not particularly keen on, I always find myself looking up to him, his personality and the way every single one of his YouTube videos turn out. It’s clear that this man works extremely hard and so he’s worth every bit of the success that comes his way. 🙂

After making his fish burgers before, and with the rave reviews I’ve been hearing about his beetroot burgers, there’s no way I couldn’t try them. When I first looked through the ingredients list for these, it all seemed fairly long-winded and complicated. However, once I got into it, it really wasn’t that bad at all. The grating was mostly done into the same bowl, not many plates and bowls were left lying around and the clean up was minimal.

What I liked most about these guys was their texture. Burgers without meat sounded like a recipe for disaster, but following his recipe religiously led to me to nice, well-bound burgers as you can see below. Donal recommends leaving the burgers set for between 30 mins and 24 hours. I only had time to leave them for 30 mins, so your end product may be even better if you leave them for longer. One thing I should note about these guys are that the chickpeas and tahini flavor really stands out, so you should really be a hummus lover if you’re going to enjoy these. 😉

You can find Donal’s full Beetroot Burger recipe here.

Beetroot Burgers Uncooked

Sweet Shepard’s Pie (2 Servings)

INGREDIENTS

Shepard's Pie

For the mashed potato:

  • Medium sized sweet potato, x3
  • Medium sized rooster potato, x3
  • 3 tblspoons of freshly chopped basil

For your mince:

  • 488g fresh beef mince
  • Peelings from one medium sized carrot
  • Red onion, x1
  • Garlic clove, x2
  • Carton of organic tomato passatti, x1
  • 2 tblspoons of honey
  • Tomato paste, 1 tblspoon
  • Aubergine, x1 cubed

INSTRUCTIONS

  1. Wash, peel and chop up your potatoes (the smaller the potato pieces, the faster they will boil). Add them into a medium to large sized saucepan, add cold water until it’s slightly above the surface of the potatoes, bring it to the boil and beyond over a low heat until the potato pieces are tender.
  2. Drain the water from the potatoes, add your basil and mash it all up together.
  3. Peel and chop up your onion, crush and chop your garlic cloves and sautée both together for approx. 4 mins.
  4. Dry fry your mince on another medium-sized pan – gently breaking it apart and stirring frequently – until it has all browned throughout.
  5. To the pan containing the onion and garlic, add in your cubed aubergine, carrot, honey, tomato paste and passatti. Cook for approx. 5 mins.
  6. Add in your browned mince, stir the contents of the pan well and cover.
  7. Leave the sauce to boil and the veggies to continue cooking for another few minutes.
  8. Once the contents are cooked well through, empty them into a storage container along with your mashed potato and enjoy the Sweet Shepard’s Pie!

Wholesome Snackbox (2 Servings)

Snack Box

Yet another addition to my seed and fruit mix addiction. 🙂 This week it’s just as simple and delicious as usual. The recipe is as follows:

  • Approx. 150g of sesame seeds for the base
  • 2 tblspoons of dried cranberries
  • 1.5 tblspoons of cocoa powder
  • 1 tbl spoon of bee pollen (got this from Evergreen health foods Galway as seen in my first meal prep post)
  • 2 tblspoons of chia seeds
  • Fruit of choice
  • 2 tblspoons of flaxseeds

Simple Roasted Chickpeas (1 Servings)

INGREDIENTS

  • A carton or tin of organic, cooked chickpeas
  • Cayenne pepper or smoked paprika, 2 tblspoons
  • A drizzle of olive oil or rapeseed oil

Roasted Chickpeas

INSTRUCTIONS

  1. Preheat the oven to 180 degrees Celsius.
  2. Empty the chickpeas into a sieve and run water well through them to prevent the build up of flatulence.
  3. When the chickpeas are dry, transfer them over into a small metal tray, add in your Cayenne pepper or smoked paprika and olive oil.
  4. Bake for approx. 25-30 mins or until the chickpeas are crispy.
  5. Leave them to cool for ten mins before serving or throw them into a storage container for later on. These guys are lovely cool and are a brilliant substitute for salted peanuts.

Chia Smoothie Bowl (1 Serving)

INGREDIENTS

Smoothie Bowl

  • Half a tub of Glenisk Natural yogurt
  • Chia seeds, 1/4 a cup
  • Goji berries, a handful
  • Medium sized banana, x1
  • A selection of fresh mixed berries and grapes
  • Ripe avocado, x1
  • Frozen blueberries
  • Almond milk, 1/4 a cup
  • Honey, 2 tblspoons

INSTRUCTIONS

  1. Add the chia seeds to the yogurt and leave them to expand in the fridge overnight.
  2. The following day, begin by washing anything that needs to be washed; in this case you should focus on the grapes and fresh berries.
  3. Into a high powered blender or Nutri Bullet, add the frozen berries, avocado, honey and – lastly – the almond milk just to make sure you get the best idea as to how much you’ll need.
  4. Blend all ingredients together until you reach a thick consistency. Add in more almond milk if needed.
  5. Fill your dish up halfway with the contents from the blender, making sure not to put anything to waste. (Make use of a smoothie jar for any leftovers).
  6. When that’s done, its time to get creative with the remaining ingredients. I usually begin by laying a line of chopped banana down the middle of the bowl. Make sure your smoothie is thick enough for your fruits not to sink! 🙂

As always, thanks a billion for checking out this post today guys! If you like what you’ve seen, why not head over to my Facebook or Instagram page to keep up with future posts? You could also drop you email into the subs box below. 😉

For now,

Happy healthy eating,

Ryan. 🙂

 

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