Meal Prep Week Five

Welcome to week 5 of NBF meal prep! Sorry for the late post but if you’ve followed me today on social you can see I spent the day out training, walking and enjoying the Happy Pear! Following the same format as the last couple of weeks I have 2 breakfast options, 3 lunch/dinner and 2 snacks to keep you fueled and on track this week- a full week of 7 days as I’m working all weekend and travelling.

 

Breakfast is a frittata or oat bread recipe option – I would recommend the oat bread for breakfast on the go and the frittata if you have somewhere to re-heat it, although I’ve eaten it cold and it’s still pretty good! I’m making the frittata and bread tonight cutting both up into sections (or else I’ll eat the whole peanut bread – trust me) and I’m freezing half of each for later in the week!

 

Dinner/ lunch options include a pumpkin soup (they are all on sale at the minute so nice time to buy), salmon and oat bake and an awesome Korean BBQ turkey skewer. I am making the salmon and oat bake and soup tonight (both can be frozen) and the turkey skewers Wednesday night for Thursday – Saturday. For the turkey skewers I’ve given serving options. I love to serve mine alongside cauli rice, kimchi, egg and raw diced veggies. I sometimes grab the prepared packs of cauli rice to have in the fridge, you can pick these up in Dunne’s Stores & SuperValu.

 

The salmon and oat bake is so comforting after coming in on a cold evening – check out meal prep post one for veggie freezing bags to serve alongside this dish. The soup is perfect as a lunch option, I like to through in some hemp seeds or bulk it up with some chickpeas, shredded chicken or prawns (weird but delicious).

 

Last up out precious snacks – they ether make us or break us. Now I’m a nut feen so much so, I have to sometimes continuously try to keep them out of sight, I sometimes don’t know when to stop so this week, I’ve opted for my seed mix as a nice alternative that’s sweet and salty and hits all the cravings you encounter throughout the day. I make this in bulk and section it off into portions (handful size).

 

Lastly, this is more of an evening snack or weekend for when you’re craving something sweet. This option is my protein soufflés- ugh so good! Notice the recipe serves 2 so half the quantity if baking alone (sigh)…. it takes 15 minutes to whip up and these are ingredients most of us will have in the house.

 

BREAKFAST

 

Frittata

serves 4 portions 

 

Ingredients

 

• 1 (300g) sweet potato, peeled and diced into1.5 cm cubes
• 8 eggs
• 2 egg whites
• 2 handfuls of baby spinach, chopped
• 40g feta or Parmesan cheese (optional)
• sea salt and freshly ground black pepper

 

Method

 

1. Preheat the oven to 200°C.
2. Roast the sweet potato for about 25 minutes, until tender.
3. Whisk the eggs and the egg whites in a mixing bowl, then stir in the spinach, cooked sweet potato, cheese and seasoning. Pour into a non-stick ovenproof frying pan or dish and bake in the oven for 15 minutes, until cooked through and set. Cut into wedges and serve warm or at room temperature.

 

Peanut Butter and Raspberry Bread

 

Ingredients

 

• 200g oats (Gluten Free will work here also)
• 4 tbsp. peanut butter- I used crunch but smooth will work too.
• 3 large ripe banana
• 3 tbsp. coconut oil
• 2 tbsp. maple or honey
• ½ tbsp. baking powder
• 3 tbsp. (50 ml) unsweetened almond milk
• 125g fresh raspberries

 

 

Method

 

1. Preheat oven to 180°C
2. Start by processing the oats into a flour, you can do this using a nutria-bullet.
3. Place in a medium sized mixing bowl along with the baking powder.
4. Melt the coconut oil and set to one side.
5. In a separate bowl, using a fork mash the bananas really well so there are no large bits visible, stir in the peanut butter, melted coconut oil and maple/or honey until fully combined.
6. Scrap the “peanut banana” mix into the oat flour bowl and stir until combined- the dough will be a thick and a little dry- now add in the almond milk and stir until a sticky dough texture is reached.
7. Stir in the fresh raspberries and spoon into a lined baking tin or a silicone tin.
8. Place in the oven and bake for 50 minutes until golden brown and hard when tapped.
9. Remove and let sit for 30 minutes to set before digging in!
10. Once fully cooled store in an airtight container it will keep for 4 days.

 

 

LUNCH/ DINNER

 

Pumpkin Soup 

 

Ingredients

 

• 2 small Pumpkins – deseeded and using a spoon scoop the flesh out from the rind.
• 1 large brown onion peeled and chopped.
• 1 tbsp. oil – coconut or rapeseed
• 2 cloves of garlic
• 1 large sweet potato
• 1 tsp cumin
• 1 tsp mixed spice
• 2 tsp vegetable bouillon or good quality vegetable stock – I used Dr. Coys

 

***DONT TOSS AWAY THE PUMPKIN SEEDS – USE THEM TO GARNISH

 

Method

 

1. In a large saucepan, pour in the oil & sautée the onion & garlic until browned and alittle burnt.
2. Add in the cumin & mixed spice, stir to release the flavours.
3. Next, add in your pumpkin flesh stirring to avoid any sticking to the bottom, let it cook for 3 minutes like this.
4. Toss in the chopped sweet potato and 2 cups of water (with bouillon or stock), bring to boil and then let simmer for 15-20 minutes until potatoes have softened.
5. Using a powerful blender, cream soup until completely smooth. I used a Thermomix on a high setting for about 2 minutes, so really give this a lot of attention, it should be a smooth & thick soup.
6. With the pumpkin seeds, toast them in the oven for 10-15 minutes with smoked paprika or a spice of your fancy. Sprinkle on your soup for a delicious crunch.

 

 

Salmon and Oat Bake 

 

Serves 4

 

Ingredients

 

• 600g salmon (boneless and skinless)
• 50g parmesan shavings
• 6 tbsp. natural yoghurt
• 2 tbsp. fresh dill (chopped)
• 1 tbsp. Dijon mustard
• 1 tsp. honey
• 1 tsp. salt and pepper to season
• 80g oats
• 80g raw cashew nuts or almonds
• 2 tbsp. coconut oil

 

Method

 

1. Preheat the oven at 200°C.
2. Dice the salmon into 3” cubes and place in a pie dish.
3. In a small bowl, combine the yoghurt, Dijon mustard, salt, pepper, dill and honey and mix well. Pour this over the salmon.
4. Using a food processor, blitz the cashews into a chunky flour consistency.
5. Sprinkle over the top of the salmon along with the oats.
6. Melt the coconut oil and drizzle over.
7. Bake for 35 minutes at 200°C until its crispy golden.

 

 

Turkey Korean BBQ Bowl 

Serves 2

 

Ingredients

 

• 6 wooden skewers soaked
• 2 breasts turkey cut into long strips (2 cm thick)

 

Sauce 

• 3 tbsp. tamari or soya/braggs amino sauce
• 1 tbsp. toasted sesame oil
• 1 large clove garlic minced
• 2 tbsp. honey
• 1″ ginger grated
• 1tsp chili powder
• pinch sea salt

 

Method

 

1. Turn on the grill oven to 3/highest mark.
2. In a small bowl combine the marinade ingredients, place in the turkey strips and work the sauce into the meat. Set to the fridge overnight, or at least 4 hours.
3. Taking each strip of turkey pierce through the skewer, stack the strips or leave them long like in photo.
4. Grill for 20-25 minutes turning in between until browned lined the edges and cooked through.

 

 

 

SNACKS

 

NBF trail mix 

 

Ingredients

 

• 15g pumpkin seeds
• 15g sunflower seeds
• 2 tbsp. flaxseeds
• 1 tbsp. linseeds
• 1 tbsp. tamari, gluten-free soya sauce or Braggs Liquid Amino
• 3 dates, pitted and chopped
• 2 dried apricots, chopped (optional)
• 20g coconut chips (unsulphured if possible)
• 1 tbsp. goji berries
• 1 tbsp. cacao nibs
• pinch of sea salt

 

Ingredients

 

1. Preheat the oven to 190°C.
2. Spread out all the seeds on a baking tray and toast them in the oven for 5 minutes. Remove the tray from the oven and drizzle over the tamari. Mix it around to make sure all the seeds are coated, then return the tray to the oven and toast the seeds for 2–3 minutes more. Set aside to let them cool.
3. Put the cooled toasted seeds in a bowl and mix in the remaining ingredients until everything is well combined into a sweet and salty mix. Transfer the trail mix to an airtight container and use within two weeks.

 

Protein soufflé pots

Serves 2

 

Ingredients

 

• 1 large banana
• 2 eggs whisked
• 2 tbsp. cashew butter
• 2 scoops of Whey Protein

 

Method

 

1. Preheat Oven to 180°C
2. In a food processor or Nutri Bullet blend the banana and eggs until smooth.
3. Add in the whey and cashew nut butter and blend once more for 30 seconds.
4. Pour into mini ramekins and bake for 8 minutes until golden on top and gooey on the inside.