Mega-nourishing, fast-prep meals you'll love...
Quick & Nourishing Recipe Hacks
Feeling a little-in-between seasons right now: not ready for Fall, but definitely feeling hectic schedule & cooler weather vibes. Trust us, it's time to start immunity-boosting & upping your Vitamin D3 game. Make your Blended For You soups the starring act of your fast-prep, nourishing lunch or dinner. Packed with protein, fibre and essential vitamins and minerals, they're the perfect way to immunity-boost and make your taste buds happy dance.
Blended For You Soups
The Pumpkin Patch Soup
Superpowers: easing tricky tummies, digestive support, reducing bloat, boosting immunity, keeping your moves smooth.
Ingredients: pumpkin, butternut squash, fennel, dandelion, flaxseed, pumpkin seed protein, coconut milk, veg stock, spices.
Nutrition brag sheet: 310 calories, 12 g protein, 10 g fibre, high in vitamins A, C, E, K, B6, plus iron, folate, calcium, thiamine, magnesium, potassium, zinc & tons more.
Sweet Potato Coconut Soup
Superpowers: energy-boosting, immunity support, inflammation-fighting, mental focus
Ingredients: sweet potato, carrots, onion, garlic, coconut milk, veg stock, almond butter, chaga mushroom, olive oil, nutmeg, sea salt, pepper.
Nutrition brag sheet: 290 calories, 7 g protein, 12 g fibre, high in vitamins A, C, E, K, B6, plus iron, folate, calcium, magnesium, potassium, zinc & tons of essential minerals.
Greens Immunity Soup
Superpowers: immunity support, recovery, inflammation-fighting, cellular health.
Ingredients: cauliflower, broccoli, zucchini, carrot, onion, spinach, basil, coconut milk, veg stock, garlic, olive oil, sea salt, pepper cayenne, green curry paste (all-natural).
Nutrition brag sheet: 300 calories, 10 g protein, 10 g fibre, high in vitamins A, C, K, B6, plus iron, folate, calcium, magnesium, potassium, zinc & tons of essential minerals.
Superpowers: easing tricky tummies, digestive support, reducing bloat, boosting immunity, keeping your moves smooth.
Ingredients: pumpkin, butternut squash, fennel, dandelion, flaxseed, pumpkin seed protein, coconut milk, veg stock, spices.
Nutrition brag sheet: 310 calories, 12 g protein, 10 g fibre, high in vitamins A, C, E, K, B6, plus iron, folate, calcium, thiamine, magnesium, potassium, zinc & tons more.
Sweet Potato Coconut Soup
Superpowers: energy-boosting, immunity support, inflammation-fighting, mental focus
Ingredients: sweet potato, carrots, onion, garlic, coconut milk, veg stock, almond butter, chaga mushroom, olive oil, nutmeg, sea salt, pepper.
Nutrition brag sheet: 290 calories, 7 g protein, 12 g fibre, high in vitamins A, C, E, K, B6, plus iron, folate, calcium, magnesium, potassium, zinc & tons of essential minerals.
Greens Immunity Soup
Superpowers: immunity support, recovery, inflammation-fighting, cellular health.
Ingredients: cauliflower, broccoli, zucchini, carrot, onion, spinach, basil, coconut milk, veg stock, garlic, olive oil, sea salt, pepper cayenne, green curry paste (all-natural).
Nutrition brag sheet: 300 calories, 10 g protein, 10 g fibre, high in vitamins A, C, K, B6, plus iron, folate, calcium, magnesium, potassium, zinc & tons of essential minerals.
Recipes
The Warming Bowl
What you’ll need:
1 x Blended Sweet Potato Coconut Soup
1 cup quinoa (cooked, warm)
2 garlic cloves, peeled, sliced
1 TBSP extra virgin olive oil
2 cups roasted veggies (choose any a mix - at least 2 - of carrots, onion, zucchini, broccoli, cauliflower) – peel/clean & chop (should be @ 1 inch pieces for faster cooking)
1/2 cup chickpeas, rinsed, drained
Sea salt & pepper
Prep
Pre-heat oven to 400 degrees
toss veggies & garlic in a bowl with 2 tsp olive oil & a pinch of sea salt & pepper
grease a baking sheet with 1 to 2 tsp olive oil
layer veggie mixture on pan evenly
bake for 5 min, turn, bake for another 5 min (or until brown/cooked through)
While your veggies are roasting, in a small saucepan, heat your sweet potato coconut soup on medium heat, adding only 1/4 cup water (you want a sauce/puree, not soup). Stir often.
Once warmed through, add chickpeas, stir, reduce to low heat and put a lid on until you’re ready to serve.
Serving
Layer the quinoa at bottom of bowl, layer veggies, top with your Sweet Potato Coconut + Chickpea puree.
Toppings (if you’re feeling them): green onion, sesame seeds, parsley.
Protein sub for chickpeas: 4 oz wild salmon (bake in the oven with the veggies, minus the chickpeas, but in a separate pan - it will flake easily when done).
The Greens Immunity Bowl
What you’ll need:
1 x Blended Greens Immunity soup
1 TBSP extra virgin olive oil
1 cups zucchini noodles
1 cup bok choy, chopped
1 cup bell pepper (red, orange or yellow), chopped
1/2 cup edamame, shelled
Sea salt & pepper
Sesame seeds (optional)
Prep
in a bowl, toss zoodles, bell peppers, bok choy, edamame with 2 tsp olive oil & a pinch of sea salt & pepper
heat 1 tsp olive oil in a non-stick frying pan
sautee the veggie mixture lightly (avoid over-cooking, leave a little crunch in the texture).
While your veggies are cooking, in a small saucepan, heat your Greens Immunity Soup on medium heat, adding only 1/4 cup water (you want a sauce/puree, not soup). Stir often.
Once warmed through, stir, reduce to low heat and put a lid on until you’re ready to serve.
Serving
Layer the brown rice at bottom of bowl, then veggies, top with your Greens soup puree.
Toppings (if you’re feeling them): green onion, sesame seeds, hot sauce.
Hearty Pumpkin Butternut Squash Soup
What you’ll need:
1 x Blended Pumpkin Patch Soup
1/3 cup coconut milk (canned)
1/2 cup water
4 oz tofu, firm, 1 inch cubes
1 slice Ezekiel bread
1 TBSP pumpkin seeds (topping)
Optional side: a simple green salad (spinach or mixed greens, tomato, cucumber & herb vinaigrette or olive oil + lemon dressing).
Prep
In a small saucepan, heat your Pumpkin Patch Soup with the coconut milk and water on medium heat. Stir often.
Once warmed through, add tofu cubes, stir, reduce to low heat and simmer for 1 to 2 minutes.
Toast the Ezekiel bread.
Serve soup into a bowl, top with pumpkin seeds, and bread + salad on the side.
What you’ll need:
1 x Blended Sweet Potato Coconut Soup
1 cup quinoa (cooked, warm)
2 garlic cloves, peeled, sliced
1 TBSP extra virgin olive oil
2 cups roasted veggies (choose any a mix - at least 2 - of carrots, onion, zucchini, broccoli, cauliflower) – peel/clean & chop (should be @ 1 inch pieces for faster cooking)
1/2 cup chickpeas, rinsed, drained
Sea salt & pepper
Prep
Pre-heat oven to 400 degrees
toss veggies & garlic in a bowl with 2 tsp olive oil & a pinch of sea salt & pepper
grease a baking sheet with 1 to 2 tsp olive oil
layer veggie mixture on pan evenly
bake for 5 min, turn, bake for another 5 min (or until brown/cooked through)
While your veggies are roasting, in a small saucepan, heat your sweet potato coconut soup on medium heat, adding only 1/4 cup water (you want a sauce/puree, not soup). Stir often.
Once warmed through, add chickpeas, stir, reduce to low heat and put a lid on until you’re ready to serve.
Serving
Layer the quinoa at bottom of bowl, layer veggies, top with your Sweet Potato Coconut + Chickpea puree.
Toppings (if you’re feeling them): green onion, sesame seeds, parsley.
Protein sub for chickpeas: 4 oz wild salmon (bake in the oven with the veggies, minus the chickpeas, but in a separate pan - it will flake easily when done).
The Greens Immunity Bowl
What you’ll need:
1 x Blended Greens Immunity soup
1 TBSP extra virgin olive oil
1 cups zucchini noodles
1 cup bok choy, chopped
1 cup bell pepper (red, orange or yellow), chopped
1/2 cup edamame, shelled
Sea salt & pepper
Sesame seeds (optional)
Prep
in a bowl, toss zoodles, bell peppers, bok choy, edamame with 2 tsp olive oil & a pinch of sea salt & pepper
heat 1 tsp olive oil in a non-stick frying pan
sautee the veggie mixture lightly (avoid over-cooking, leave a little crunch in the texture).
While your veggies are cooking, in a small saucepan, heat your Greens Immunity Soup on medium heat, adding only 1/4 cup water (you want a sauce/puree, not soup). Stir often.
Once warmed through, stir, reduce to low heat and put a lid on until you’re ready to serve.
Serving
Layer the brown rice at bottom of bowl, then veggies, top with your Greens soup puree.
Toppings (if you’re feeling them): green onion, sesame seeds, hot sauce.
Hearty Pumpkin Butternut Squash Soup
What you’ll need:
1 x Blended Pumpkin Patch Soup
1/3 cup coconut milk (canned)
1/2 cup water
4 oz tofu, firm, 1 inch cubes
1 slice Ezekiel bread
1 TBSP pumpkin seeds (topping)
Optional side: a simple green salad (spinach or mixed greens, tomato, cucumber & herb vinaigrette or olive oil + lemon dressing).
Prep
In a small saucepan, heat your Pumpkin Patch Soup with the coconut milk and water on medium heat. Stir often.
Once warmed through, add tofu cubes, stir, reduce to low heat and simmer for 1 to 2 minutes.
Toast the Ezekiel bread.
Serve soup into a bowl, top with pumpkin seeds, and bread + salad on the side.
We'd love to hear your feedback on the above recipes or your own hacks on our blends. Please share it all with us!
