7 blender recipes that will make eating healthy easy

Eating out may be convenient but how healthy is it for you and your loved ones? We can’t control the quality of ingredients, seasoning and oil that go into your food at your favourite eatery.

Eating clean is healthy but when you buy meals from outside, the cost does add up over time. Imagine if eating healthier can be convenient and saves you money as well.

This is possible, especially with a reliable kitchen blender and easy recipes for nutritious, tasty food and drinks to spice up your healthy eating journey.

Here are 7 recipes for jug blenders and hand blenders like the MultiQuick 7 hand blender that comes with multiple accessories that chop, blend, grind, whisk, mash and crush ice so food preparation is quick and convenient. 

  1. Goji berry orange ginger lemonade with turmeric
  2. Oat flour
  3. Banana Nut Blender Muffins
  4. Five-minute cashew sauce
  5. Basil and mint dressing
  6. Mango and lime dressing
  7. Cauliflower rice


1. Goji berry orange ginger lemonade with turmeric

Ingredients

  • 70g ginger root
  • 2 juice of lemons
  • 2 juice of oranges
  • 1 tsp honey
  • 600ml mineral water
  • 0,5 tsp turmeric 
  • Orange slices for garnish

How many antioxidant and vitamin-packed ingredients can you count in this drink? Goji berries contain antioxidant zeaxanthin that supports eye health, promotes healthy skin and is loaded with vitamins A and C. Freshly squeezed orange and lemon juice will give you the vitamin C you need for a strong immune system to better fight off coughs and colds. 

That’s not all, ginger and turmeric which are best taken in food form have health benefits and are often used as natural remedies. Ginger relieves stomach problems and turmeric contains curcumin an antioxidant with anti-inflammatory properties.

With this many health benefits, you’d want to be making this drink regularly for the family.

For the full recipe and steps to make it, click here.

2. Oat Flour

Did you know that oatmeal is healthy as it keeps our cholesterol in check by removing excess fat in our arteries, it’s also a high source of fibre to keep our digestive system working well.

Most of us would eat oatmeal in the form of cooked oats or muesli for breakfast and cutting fruits, adding flax seeds, nuts, protein powder etc take up precious morning time. 

Eating a healthy diet does require dedication and discipline, and even the most health-conscious of us get bored of eating the same thing every day. Oat flour expands your options to include pancakes, muffins, cookies, and smoothies, it’s also easy to make with a jug blender.  

Making your own oat flour means you have control over what oatmeal you choose to use, and it costs a fraction of buying it readymade. 

Method
Pour 2 cups of oatmeal into your jug blender. Cover and pulse until the oatmeal become a powdery fine flour. Use a spatula to stir the contents to ensure even blending. Store in an airtight container keeping it dry.

Now you have oat flour which you can use in your baking, cooking and even smoothie shakes. If you don’t like the taste of oatmeal, you can substitute part of it with plain flour.   

3. Banana Nut Blender Muffins

Recipe source: www.verywellfit.com

High in fibre, Vitamin B6, Manganese, potassium, there are many reasons why banana is a good choice of fruit. Made of oatmeal and filled with walnuts, which are low in unhealthy fat and high in omega-3 fats like alpha-linolenic acid and linolenic acid, you can enjoy this muffin guilt-free.  

Preheat oven to 175 degrees Celsius and prepare a muffin tray. Either spray the muffin tray with grease or use cupcake liners. Set aside.

Ingredients

Serves 4  

  • 1/4 Cup Olive oil
  • 1/4 Cup maple syrup or honey
  • 1 tsp vanilla extract
  • 2 large eggs
  • 2 medium ripe bananas
  • 2 Cups dry oatmeal
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp ground cinnamon
  • 1/4 tsp salt
  • 1/4 Cup chopped walnuts


Method

  1. Add wet ingredients (1-5) into the blender jug, followed by the dry ingredients (6-10) except the chopped walnuts. Process until slightly chunky but wet. 
  2. Pour the mixture into a mixing bowl and stir in the chopped walnuts using a spatula till evenly mixed.
  3. Pour the muffin batter into the prepared muffin pan until about 2/3 full. 
  4. Bake for about 25 – 28 minutes, until lightly browned. Test by inserting a cake tester or toothpick, it’s ready when the cake tester or toothpick comes out clean.  
  5. Let your muffins rest in the tray for 5 min before removing them to cool down on a rack.   

4. Five Minute Cashew Sauce 

Recipe source: https://pinchofyum.com/five-minute-cashew-sauce

This cashew sauce makes a creamy sauce without any cream or butter, which is higher in fat and a great option for vegans and lactose-intolerant foodies. Use it as a base for other sauces by adding your favourite ingredients.

Ingredients

Serves 4 

  • 2 Cups raw cashew nuts
  • 1 ¼ cup water or broth
  • 1-2 cloves of garlic
  • 1 tsp salt

Method

  1. Soak cashew nuts in a container of water for about 2 hours. Drain and rinse thoroughly. 
  2. Now your cashew nuts are ready to be processed. Take out your blender jug, and remember to add the liquids first then the soaked cashew nuts, garlic, salt, and any other aromatics you would like to add.
  3. Start on a low speed and gradually increase the speed and puree until your desired consistency. Some like it chunky, and some like super smooth. Follow your gut instincts literally. 
  4. Add more liquids if the blender isn’t blending smoothly and if you like a runnier consistency. Your cashew cream is now ready to be used as a base for any sauce or dip. 

5. Basil and Mint Dressing 

Recipe source: https://thedevilwearssalad.com/basil-and-mint-dressing/

Use this basil and mint dressing to dress your salads. Tomatoes and buffalo mozzarella go especially well with basil and mint. It also makes a quick sauce over pasta, serve it with steak or lamb. Jazz it up by adding chipotle peppers if you like the heat to get a Mexican twist to it.

Dietary: Dairy-free, Egg-free, Gluten-free, Nut-free, Plant-based, vegan vegetarian 

Ingredients

  • 1 bunch mint (leaves only)
  • 1 bunch basil (leaves only)
  • 1 lemon (To zest and juice)
  • 4 tbsp olive oil
  • 1 tbsp red wine vinegar
  • Salt and pepper to taste

Method

  1. Pluck the leaves from the mint and basil. Set aside. Zest and then juice the lemon. Add lemon juice, zest, and red wine vinegar into a jug blender followed by the mint and basil leaves. Blend till the leaves become a paste. Trickle in the olive oil from the opening in the cover. Blend until the ingredients are emulsified.
  2. Season with salt and pepper. Store dressing in an airtight container in the fridge for up to 2 weeks.

Tip: Watch out not to blend for too long as the ingredients will become warm and can cause your dressing to lose its bright green colours.


6. Mango and Lime Dressing

Recipe source: https://thedevilwearssalad.com/mango-and-lime-dressing/

Refreshing and tangy, this combination is a pick-me-up in tropical weather, serve it with steamed crabs, crumbed fish, grilled prawns, and poached lobster. 

  • 1 mango, small
  • 2 limes juiced
  • 2 sprigs of coriander
  • 1/4 green chilli 
  • 1 tbsp olive oil
  • 1 tbsp honey
  • 1 tbsp apple cider vinegar 

Method

  1. Peel the skin and remove the seed of the mango. Put inside a tall container that you can immerse the blade of the hand blender into the ingredients that can contain the splashes when you blend. 
  2.  Add into the container, lime juice, coriander, green chilli, honey, olive oil and apple cider vinegar 
  3. Blend until all the ingredients are well combined. 
  4. Season with salt and pepper as you wish


7. Cauliflower rice 

Recipe source: https://minimalistbaker.com/how-to-make-cauliflower-rice/

This is a versatile low-carb alternative to rice, packed with vitamins A and C, it has anti-inflammatory properties and is easy to prepare as it can be eaten raw or cooked.  

Ingredients

One large cauliflower

Method

  1. Cut the cauliflower into small pieces, leaving the thicker stems.
  2. Put the pieces of cauliflower into a jug blender and pulse to move the cauliflower until it’s all blended into fine bits like cous cous. 
  3. Line a tray with kitchen paper or a towel to remove the moisture from the cauliflower rice. You don’t want mushy rice later and it keeps better when dry if you’re not planning to eat it straight away. 

To eat it raw or cooked?

If you like it cooked, simply saute with olive oil over medium heat, adding other aromatics for extra flavour if you like. Cover the pan with a lid so the steam helps to cook the cauliflower stems till tender. Serve it with protein like baked salmon fillet or grilled chicken breast for a wholesome meal. 

To enjoy it raw, add your favourite dressing though we recommend something tangy, and mix with salad greens, nuts, and pomegranate seeds. Cheers to eating clean!

Tip: A variation is to try it with broccoli for broccoli rice

Conclusion

The jug blender and hand blender are really time savers when it comes to whipping up a nutritious meal at home. We know eating out is convenient and hassle-free. But Braun’s jug blenders and hand blenders are both easy to use and clean, so it makes home cooking easy.

Start with one of our recipes above, they are basic recipes that can be easily tweaked to change their flavours and also used as a base for preparing many dishes. If you don’t own a jug blender or hand blender yet, discover the Identity Tribute Collection Jug Blender here and our award-winning MultiQuick 7 Hand Blender.