Quick And Healthy Recipes That Put Your Blender To Good Use


Matt Kadey

Wednesday, August 15, 2018 – 21:03
No doubt you?ve mastered the art of making a smoothie: chuck stuff in a blender, blend it, drink it. But did you know that all this time you could also have been using that same everyday appliance to mix up fast, healthy chillis, soups, quiches, pancake batters, even ice cream? To bring you up to speed, we?ll show you how to create those very recipes for well-rounded, satisfying meals that are ready in minutes. Whether you?re running late in the morning or need food in a flash after work then, as Devo once sang, ?You must whip it!?
Mexican Green Chicken Chilli

Photography: William and Susan Brinson
Ingredients (Serves Five)

2tsp olive oil
1 white onion, chopped
½tsp salt
2 poblano or other peppers, diced
2 garlic cloves, minced
250ml chicken broth or stock
8 canned tomatillos (green tomatoes)
2x400g cans haricot beans, drained and rinsed
2 jalapeño peppers, deseeded
Chopped coriander to taste, plus more for garnish
1tsp cumin powder
2 large handfuls of sliced rotisserie chicken mea
125g sour cream or plain yogurt
½ an avocado
Juice of ½ a lime
2tbsp pepitas (toasted pumpkin seeds)

For unusual Mexican ingredients try mexgrocer.co.uk
To make

Heat a saucepan over medium heat and add the olive oil. Add the onion and salt and cook for three minutes. Add the poblano peppers and garlic and cook for three more minutes.
Put the chicken broth, tomatillos, one can of beans, jalapeño, coriander and cumin in a blender and blend until nearly smooth but with a few chunks remaining. Add the mixture to the pan and simmer uncovered for 15 minutes.
Stir in the chicken and the other can of beans and heat through. Add more broth if the chilli is too thick.
Blend together the sour cream, avocado and lime juice with a pinch of salt until smooth. Serve the chilli topped with the avocado cream, pepitas and coriander.

Nutrition (per serving): 425 calories, 34g protein, 47g carbs, 13g fat
Swiss Chard Egg Pie
Ingredients (Serves Five)

6 large eggs
2 large egg whites 65ml milk
4 large Swiss chard leaves, stems removed
½tsp salt
¼tsp black pepper
100g grated Parmesan cheese
½ jar sun-dried tomatoes, chopped
2 shallots, chopped
2 garlic cloves, chopped
1tbsp fresh chopped thyme
Jar of salsa

To make

Preheat oven to 200°C/gas 6. Spray a round cake pan with cooking spray.
Blend the eggs, egg whites, milk, chard, salt and pepper until the chard is pulverised. Pulse in the sun-dried tomatoes, shallots, garlic, thyme and three-quarters of the Parmesan.
Pour the mixture into the pan, sprinkle on the remaining Parmesan, and bake for 20 minutes or until cooked through. Cool for a few minutes, then slice and serve with salsa.

Nutrition (per serving): 222 calories, 18g protein, 12g carbs, 12g fat
Chocolate Ricotta Oatmeal Pancakes

Ingredients (Serves Four)

250g light ricotta cheese
125ml milk
1 large egg
90g rolled oats
4tbsp unsweetened cocoa powder
Zest of 1 orange
1tsp cinnamon
1tsp baking powder
½tsp baking soda
¼tsp salt
1tbsp butter or oil
225g strawberries
2tbsp maple syrup
2tsp fresh lemon juice

To make

Place all ingredients except the butter, strawberries, maple syrup and lemon juice in a blender, and blend until smooth.
Heat a skillet over medium heat and add butter. Pour 4tbsp (60ml) of batter for each pancake and cook for two minutes. Flip and cook another minute. Set the oven to a low heat and use it to keep prepared pancakes warm.
Blend together the strawberries, syrup and lemon juice until smooth. Warm in the microwave and serve with the pancakes.

Nutrition (per serving): 425 calories, 34g protein, 47g carbs, 13g fat
Blueberry Protein Ice Cream

Ingredients (Serves One)

65ml light coconut milk
150g frozen blueberries
1 scoop plain or vanilla protein powder
1tsp honey
1tsp lemon zest
A few drops of almond extract
1tbsp coconut flakes (optional)
1tbsp cacao nibs (optional)

To make

Place a serving bowl in the freezer for at least 30 minutes before making ice cream ? this will help prevent the mixture melting in the bowl.
Place the coconut milk, blueberries, protein powder, honey, lemon zest and almond extract in a blender. Begin blending on low speed and work your way up to high speed until the mixture is creamy ? or use the ice cream setting if your blender has one. If needed, add a small amount of additional coconut milk to help with blending.
Place the mixture in the chilled serving bowl and top with coconut flakes and/or cacao nibs, if desired.

Nutrition (per serving): 260 calories, 28g protein, 27g carbs, 4g fat
Tomato Yogurt Soup
Ingredients (Serves Four)

2x400g cans whole plum tomatoes
250ml plain 2% yogurt
250g canned haricot beans, drained and rinsed
1 roasted red pepper
Juice of ½ lemon
1 shallot, chopped
1 garlic clove, chopped
1tsp Italian seasoning
½tsp salt
¼tsp chipotle chilli powder
¼tsp black pepper
140g canned water-packed tuna, drained
4tbsp pesto

To make

Blend the tomatoes with their juice from the can along with the rest of the ingredients (except the tuna and pesto) for one minute.
Transfer the mixture to a saucepan and heat on medium until warmed. If you have a powerful blender you can also keep the machine running while puréeing the soup until it is steaming.
Garnish with the tuna, pesto and black pepper. Serve with crusty bread, if you like.

Nutrition (per serving): 286 calories, 17g protein, 31g carbs, 10g fat
A version of this article first appeared in the US edition of Men?s Fitness

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