From Quinoa Muffins to Lentil Soup: A Meal Prep Post

Hi guys, I hope you’re all keeping well today!

It definitely wasn’t a sorry sight to see the sun beaming through clear skies this morning – it’s been far too long since I haven’t looked emotionally distraught while waiting for the bus to college (few things lower my spirits/frustrate me as much as rain does). 😛

So…Endorphin Stew hit a bit of a milestone over the weekend; no, I didn’t discover a healthy pizza that actually tastes like pizza yet, but I did finally get my hands on a NutriBullet. 🙂 I know this won’t mean anything to some of you, but since I’ve been making my smoothies with a cracked blender for the past few months, it has me on cloud nine (my Mam killed me for being too giddy about it).

Having read the handy ‘pocket nutritionist’ that came with the blender, I must admit that I’m now aware of some fruits and greens I had no idea existed and look forward to trying them out and letting you guys know my thoughts on them. 🙂 The NutriBullet, otherwise known as that thing blown up by the media, selling once every ten seconds over the Christmas and which may be a bit overrated. As something which claims to rupture seeds and give us up to x3 the nutritional content as other blenders, I decided I’ve waited long enough to try it out for myself. 🙂

In terms of my meal prep progress over the weekend, I’m quite happy! Not having work yesterday meant I could take things slowly…so slowly that I spent my entire Valentine’s Day in the kitchen. 😉 Hopefully you’ll come across one or two things here that you like and, if willing to try them out, don’t forget to let me know how you got on by tagging @endorphinstew in your creations or by hashtagging #endorphinstew on Instagram, Facebook or Twitter. Good luck guys!:D

Spicy Almond Cod (3 Servings)



For the fish:

  • Whole cod fillets (I used Tesco’s frozen 6 pack)
  • Ground almond, 100g
  • Cajun spices, 3 tblspoons
  • Free range (if possible) eggs, x2

To accompany:

  • Smoked paprika
  • Sweet potato
  • Olive oil
  • A pinch of salt and sprinkle of pepper
  • A handful of cashew nuts
  • A handful of vine tomatoes
  • Spinach leaves
  • Grated organic beetroot
  • Homemade ketchup (handful of vine tomatoes blended with 1/4 cup of tomato paste and 1.5 tblspoon of honey).
  • Grated mozzarella cheese


  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 cajun and drizzle them with some more oil. Bake for approx. 30-35 mins or until the chips are crispy and golden.
  3. Line another baking tray well with some more oil using kitchen paper.
  4. Add both the almond flour and Cajun spices to the same bowl and mix in well together. Crack your eggs into a separate bowl and whisk well.
  5. Dip your cod fillet into the egg, then dab both sides of it into the dry mixture. The flour and spices should adhere easily to it.
  6. Place the battered fillet onto the oiled tray and repeat the procedure with the rest of the cod fillets. Be sure to rinse your fingers between each fillet, otherwise you’ll find clumps of almond flour in your egg mixture!
  7. Once all fillets are done, bake them for approx 25 mins under the same heat as your sweet potato fries.
  8. When the fries and fillets are ready, plate them up or place into a storage container alongside your cashew nuts, vine tomatoes, spinach leaves, grated beetroot and homemade ketchup. Drizzle on some olive oil, sprinkle on some salt, pepper, mozzarella (not too much ;)) and enjoy!

Guilt-less Chocolate Muffins (Makes 12 Small Muffins)



  • Quinoa flour (can be replaced by plain flour), 1.5 cups/250g
  • Organic cocoa powder, 4 tblspoons/40g
  • Ground cinnamon, 1.5 tblspoons
  • Baking powder, 1 tblspoon
  • A pinch of salt
  • Free range (if possible) eggs, x2
  • Olive spread (Tesco brand without artificial colours & flavours) 1.1/4 cups/160g
  • Coconut sugar (can be replaced by brown sugar), 1/2 cup
  • Small, ripe banana, x1
  • Honey, 2 tblspoons
  • Vanilla extract, 1 teaspoon



  1. Preheat the oven to 180 degrees Celsius.
  2. Using an electric mixer, or by hand, beat the butter and sugar together very well until the mixture combines and becomes light and slightly fluffy.
  3. Whisk your eggs together before adding them to the butter and sugar mixture. Follow this with your honey and vanilla extract, then beat the mixture again until it has all combined.
  4. Using a separate bowl, mix together your flour, cocoa powder, cinnamon, baking powder and salt. When all is evenly dispersed, slowly add it into your wet mixture, stopping frequently to whisk the two mixtures together.
  5. Mash your banana before adding it to the final mixture. Whisk it well again.
  6. When a smooth batter is formed, distribute it evenly among 12 (recommended but not essential) silicone muffin cups.
  7. Bake for approx. 20 mins. Stick a skewer into the middle of the biggest muffin after this time and if it comes out clean, you’re good to go – if not, bake some more! Enjoy. 🙂

Lentil Soup (4 Servings)


Lentil soup

  • Red lentils (uncooked), 300g or more if you like your soup extra thick
  • Large sweet potato, x1
  • Carrot, x2
  • Red pepper, x1
  • Yellow pepper, x1
  • Spring onion, x1/2
  • Cornflour, x3 tblspoons
  • Cumin, x3 tblspoons
  • Knorr veg stock cubes, x2
  • Freshly chopped basil, 2 tblspoons
  • Onion, x1
  • Garlic cloves, x3


  1. Place your lentils into a medium sized pot and cover about an inch over with cold water. Place over a medium heat for 1 hour and 30 min approx. Cover with a lid and stir occasionally.
  2. Dissolve your veg stock, cornflour and cumin (cumin can first be dry fried to help infuse its flavour) in boiling hot water to add to your soup mix in the step.
  3. Peel, wash, chop and dice your sweet potato, followed by your carrots, red pepper, yellow pepper and spring onion. Toss them all into a medium sized pot, barely cover with cold water and boil through for approx. 35-40 mins or until all veggies are tender. Stir occasionally.
  4. Meanwhile, drain your cooked lentils of any water using a sieve and set aside.
  5. Finely chop your onion, crush and chop your garlic and sauté both in a little rapeseed oil until the onions are tender.When finished, toss them into the pot containing the cooked veggies.
  6. Add half your lentils into the soup mixture and blend until smooth using a hand blender.
  7. Add the other half of your lentils into the soup, followed by the basil and stir.
  8. I’m sure this will taste a lot different to any lentil soup you’ve had before as I’ve refused to abandon some of the qualities I love about homemade soup. Personally I think it turned out brilliant! 🙂

Wholefoods Snack Box (2 Servings)


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. 200g of sesame seeds for the base
  • 2 tblspoons of dried cranberries
  • A line of raspberries
  • A line of raspberries blueberries
  • A line of dried goji berries
  • 2 tblspoons of desiccated coconut
  • 2 tblspoons of flaxseeds
  • 2 tblspoons of Good4UNutrition Apple and Cinnamon Superseeds
  • Passion fruit 1/2

Super Salad (2 Serving)



For the mushrooms:

  • Large fresh mushroom, x4
  • Wholemeal bread, x3 slices
  • Sesame seeds, x4 tblspoons
  • Olive oil, 1/4 a cup
  • Freshly chopped basil, x3 tblspoons
  • Garlic clove, x3
  • A pinch of salt and a sprinkle of pepper

To accompany:

  • Good4UNutrition Supersprouts
  • Cucumber, 2″ chopped and diced
  • Organic beetroot, grated
  • Spinach leaves
  • Baby kale leaves
  • Vine tomatoes, 4 chopped
  • Cashew nuts, a handful
  • Passion fruit, x1
  • Mustard
  • Olive oil
  • Fresh chili olives available at the fresh food deli in Tesco
  • Lentils soaked in balsamic vinegar (optional)
  • Broken wholegrain Ryvita pieces


  1. Preheat the oven to 180 degrees Celsius.
  2. Into a NutriBullet or blender, add in your slices of bread and pulse a few times until thickish bread crumbs are formed.
  3. Using the blender again, blend your olive oil with the sesame seeds and basil. A liquidy mixture will result. Set aside for a few minutes.
  4. Dry fry the breadcrumbs with crushed garlic cloves, salt and pepper on a medium heat for a couple of minutes. Subsequently add in your liquid mixture to the hot pan and mix it evenly into your breadcrumbs. Cook the mixture together for approx. 3 mins until the breadcrumbs crisp up.
  5. Distribute the breadcrumb mixture amongst the inside of your large mushrooms and bake for approx. 8-10 mins.
  6. When the mushrooms are done, build around them using your accompaniments for a super healthy, vitamin-boosting luch! Feel free to take some ideas from the photo above. 🙂

Honey Nutgurt (3 Large Servings)



  •  Large tub of Glenisk’s high-protein natural yogurt
  • 3 tblspoons of honey
  • 2 tblspoons of cashew butter
  • Medium sized banana, chopped, x1
  • Any toppings you like such as mixed berries or nuts


This is a simple yet absolutely delicious recipe that I got from my brother, Arron. Don’t get me wrong, I absolutely love the taste of plain natural yogurt, but this really brings it to a whole new level while it still contains good fats, healthy sugar and lots of protein! I suggest giving it a try if you can. 🙂

  1. Into a small mixing bowl, add your yogurt, honey and cashew butter. Simply mix it before dropping in your chopped banana and separating into 3 small bowl or storage containers.
  2. Top with some berries or nuts and enjoy the healthy treat! 🙂

As always, thanks a million for taking the time to read this post today guys, really appreciate it! If you’re interested in keeping up with my future posts, don’t forget to check out my Facebook or Instagram pages; you could also drop your email into the subs box below. 🙂

For now,

Happy healthy eating,

Ryan. 😀



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Create a website or blog at

Up ↑