Surprisingly Healthy Meals To Make In Your Blender

 In Fuse blogs

Injuries, both big and small, have a massive effect on our lives.

And so many of us underestimate just how much can change. You could need months off work, struggle to socialise, need to install new devices around the house – something we’ve discussed before here on our blog – or need to change your diet completely, especially if you’ve been seriously injured.

Simple tasks such as slicing, dicing, grilling and frying can become nearly impossible without the use of your limbs, but what if we told you that you can still make healthy meals with only the press of a button? That’s right, every healthy meal recipe we’re sharing today requires only a blender (and occasionally a saucepan, a microwave and an oven) to make! Blenders can start from as little as £15, though we recommend spending at least £30 to ensure you’re getting a quality product.

Whether you buy a freestanding or an electric hand blender, our delicious recipes will give you plenty of excuse to use one, both while recovering from an injury and after you return to work.

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Creamy Corn and Red Pepper Blender Soup (from averiecooks.com)

Total Time To Make: 5 Mins         Servings: 2-3

INGREDIENTS

  • 500g bag of sweetcorn (thawed if frozen)
  • ½ a deseeded red bell pepper
  • 3 tablespoons of yeast flakes (or: raw cashews, parmesan cheese)
  • 1 tablespoon of coconut oil
  • 1 teaspoon of cumin, smoked paprika and garlic powder
  • 240ml water (or: coconut water, milk, milk alternative, cream)
  • Cayenne pepper powder, salt and pepper (optional to taste)
  • Whole-wheat bread (optional)

INSTRUCTIONS

  1. Into the blender/bowl if using an electric hand blender, add ¾ of a bag of sweetcorn, all the remain ingredients, 120ml of water and blend. To make the soup thinner, add more water until you reach your preferred consistency.
  2. Once at consistency, gently stir in the remaining corn.
  3. Add cayenne pepper powder, salt and pepper to taste.
  4. Heat the soup up either in a microwave-safe bowl for 1 minute or heat gently in a saucepan.
  5. Serve with whole-wheat bread (optional)
  6. When sealed in an airtight container it will keep for up to 5 days in the fridge or 4 months in the freezer.

When made with the recommended base ingredients, anyone can eat this meal as it is not only vegan friendly, but it is also gluten free. Meals like soups are easy to store for later and reheat, making them great for people who may be struggling with serious injuries for a long period of time.

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Noodles with Sun-Dried Tomato Pesto (from justataste.com)

Total Time To Make: 5-15 Minutes           Servings: 5-6

INGREDIENTS

  • 1 200g jar of sun-dried tomatoes in olive oil
  • 1 tablespoon of pine nuts
  • 1-2 teaspoons of garlic powder and dried basil
  • 60g of Parmesan cheese
  • 1-2 packs of microwaveable noodles OR premade courgetti
  • Salt and pepper (season to taste)

INSTRUCTIONS

  1. Into the blender/bowl if using an electric hand blender, add all the ingredients bar the noodles/courgetti and blend until pureed. Season to taste then set aside.
  2. If making with noodles, microwave as instructed. If making with courgetti, heat through with oil in a small saucepan for 2-3 minutes
  3. Reheat the pesto either in a microwave-safe bowl for 1 minute or heat gently in a saucepan.
  4. Combine and serve, with any leftovers sealed in an airtight container for up to 3 days in the fridge.

For those feeling particularly health conscious, courgetti is a great alternative to noodles and spaghetti. It removes extra carbohydrates from your diet if you are already getting your fiber from a different source, meaning you’ll have less fat to work off when you return to exercising properly. If you wish add meat to this recipe, we recommend pre-cooked, shredded chicken.

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Japanese Miso-Shiitake Soup (from vitamix.com)

Total Time To Make: 6 Minutes  Servings: 2-3

INGREDIENTS

  • 225g of shiitake mushrooms
  • 2 tablespoons of soy sauce
  • 120ml of olive oil
  • 3 tablespoons of miso paste
  • 1 teaspoon of ginger paste and garlic powder
  • 720ml of water
  • 2 spring onions, sliced (optional)

INSTRUCTIONS

  1. Marinate the hand-shredded shiitake mushrooms in the soy sauce and 3 tablespoons of olive oil. Side aside to soak.
  2. Place into the blender/bowl if using an electric hand blender, in order: miso paste, the rest of the olive oil, ginger paste, garlic powder and water.
  3. Blend for 30 second or until desired consistency.
  4. Heat the soup up either in a microwave-safe bowl for 1 minute or heat gently in a saucepan, adding the mushrooms half way through.
  5. Serve and add the sliced spring onions (optional).
  6. When sealed in an airtight container it will keep for up to 5 days in the fridge or 4 months in the freezer.

A new take on the classic mushroom soup. The distinct, earthy taste unique to Japan cuisine will help you feel full and satisfied for a long time to avoid snaking. Plus, any leftovers are just as easily saved as the corn and red pepper soup. If you wish to add meat to this recipe, we recommend thinly sliced, low-fat pre-cooked pork.

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Blender Banana Oatmeal Muffins (from wellplated.com)

Total Time To Make: 30-40 minutes                         Servings: 12 Muffins

INGREDIENTS

  • 170g of oats
  • 2 large over-ripe/soft bananas
  • 2 large eggs
  • 240ml of non-fat Greek yogurt
  • 2-3 tablespoons of honey
  • 1 ½ teaspoons of baking powder
  • ½ a teaspoon of baking soda and pure vanilla extract
  • Pinch of salt
  • Up to 70g of “mix-ins”: dark chocolate chips, nuts, dried cranberries, fresh blueberries
  • Olive oil (for greasing)

INSTRUCTIONS

  1. Pre-heat the oven to 200o
  2. Lightly grease a muffin tin and add paper muffin liners if you choose to use them.
  3. Into the blender/bowl if using an electric hand blender, add all the ingredients bar the “mix-ins”. Blend together, stopping two or three times to scrape the ingredients back down to the bottom, until the batter mix is smooth and the oats have almost completely broken down.
  4. If warmed up the blending process, allow the batter to cool down before adding the “mix-ins” and blending intermittently (tapping the blend button rather than holding it).
  5. Divide the batter in the prepared muffin tin, filling each muffin cup no more than two-thirds high then bake for 15-20 minutes. Make sure the muffin tops are set and a knife inserted into a muffin comes out clean.
  6. Place the tin or a wire rack or heat-proof surface to cool for 10 minutes before removing, don’t worry if they deflate.
  7. Any leftover muffins can be tightly wrapped and preserved in the freezer for 2 months.

We bet you never thought you could bake while injured, could you? We’ve been avoiding desert recipes during this healthy living blog series, but this recipe is not only super easy but also super healthy, avoiding a lot of the refined ingredients that make baked goods so bad for your waistline.

So, what now?

You’ve recovered from your injuries and you’re back to normal, so what else are you going to use my new blender for? A lot actually. Not only are these recipes good for any occasion, but there are plenty of other healthy blender meals to be found on the internet. BBC Good Food recommends a few other uses for your blender, and none of them are “make smoothies”:

Pancake Mix – Making pancakes can be a nightmare for many people (especially for those with kids who want them ALL THE TIME), but having a blender to do the mixing can take some of the stress away. There are plenty of healthy alternatives online, but protein pancakes are particularly popular. They make for a great breakfast before a busy day or as an energising snack before a gym session.

Nut Butters – While we wouldn’t recommend eating nothing but homemade peanut butter spread sandwiches once you find a recipe you like, it can offer a sweet alternative when you’re struggling with your sugar cravings. By sticking to vegan-friendly recipes, you can include nut spreads in your cooking and baking while still maintaining a healthy lifestyle and avoiding refined ingredients.

Ice Cream – No need for an ice cream maker here! Let the blender do the hard work and freeze overnight. There are hundreds of healthy 1-3 ingredient recipes using everything from bananas to almond milk as a base. Just find a recipe with ingredients you like and go. Though treat yourself sparingly, you’re still trying to cut down on certain foods after all.

Sauces, Spreads & Dips – Whether you’re looking to make pasta sauce, pesto, hummus, savoury spreads or dressings, your blender will make sure they’re all smooth, delicious and ready to use. Once again, a quick search online will bring up hundreds of healthy recipes and many of them can be stored away for weeks.

Falafels – A fantastic healthy alternative for burger, kebab and pitta recipes. Blenders take away the hard work of mushing together the chickpeas, seasonings and spices, so all you have to do is ball them up and bake them. Sweet potato variations also are very popular, especially if you live with any picky eaters.

Cocktails – Frozen cocktail recipes are a blender’s best friend, though any number of cocktails can be made in one. If you want to keep an eye on your alcohol intake, half your measurements, or just leave them out completely and indulge in a cheeky mocktail.

With any luck, you won’t need to use these recipes to stock up on meals when you’re injured too often.

But we also know that statutory sick pay can limit your food budget severely, and once 28 weeks passes, you may have no money for food at all. This is where Income Protection Insurance comes in.

By providing you with a tax-free percentage of your income every month, you can keep paying the bills without having to sacrifice everything to stay afloat. This could include your gym membership, because when you take out a policy with us during January, you’ll get three months gym membership completely free. Injuries can be inevitable, so click the button below to find out more about Income Protection and come back on Friday when we’ll be helping you keep the kids healthy in a digital age.

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