Vegan Blender Recipes

My Top 3 Vegan Blender Recipes

Under the assumption that plant-based diets are challenging? Not with these flavoursome vegan blender recipes! 

It’s been three years since I embarked on my journey into veganism, having already spent many years as a vegetarian. TAs my journey into self-discovery and spirituality deepened, I found that veganism was the most ethical choice for my body, my mind and the planet. Not only has my mental and physical health improved, but consuming a plant-based diet has drastically cut my carbon footprint and greenhouse gas emissions.

I initially thought the transition would be difficult since there’s a popular notion that plant-based diets are boring and bland, but that could not be further from the truth. Since committing myself to veganism, I’ve discovered an abundance of simple, yet delicious recipes. With these vegan blender recipes, it’s never been easier to rustle something up in the kitchen. 

It’s inspired me to blend my own creations, where I’ve made everything from side dishes and desserts to dips and sauces with just a handful of ingredients.

Here are my top three vegan blender recipes for you to try.

Beetroot Hummus

A twist on the traditional recipe, this beetroot hummus is a tasty addition to any meal. Beetroots are a great source of nutrition too; they’re filled with fibre, iron and vitamin C. Plus, they’re great for improving blood flow making this hummus ideal for a post-workout snack. 


1 cup of chickpeas

1 cup of beetroot

Lemon juice


Olive oil

Salt and pepper  



First blend the chickpeas and lemon juice until the texture is smooth, then add the beetroot and tahini along with olive oil and season with salt and pepper to taste. 

You can follow along with my how-to video here!

Vegan Blender Pesto

Banana Ice Cream

I often find that vegan ice cream can be really expensive and full of unhealthy additives, so I thought why not try making some at home? The most appealing part about this vegan blender recipe is how versatile it is – just swap out the banana for a fruit of your choice to mix it up. 


2 frozen bananas

50 ml plant-based milk

2 tsp vanilla essence




To make this delicious dessert, all you need to do is pop the ingredients into the blender and turn it on. It’s that simple! Tip it out into a bowl and feel free to add any toppings of your choice. 

Check out my how-to video here!

Vegan Blender Beetroot Hummus

Vegan Pesto

This vegan pesto recipe is amazing for meal prepping as it can stay in the fridge for a few days. Use it as a dip, with pasta or even in sandwiches and salads. It’s an incredibly healthy alternative, too! The avocado is especially filled with vitamins, fibre and monounsaturated fats.


Half an avocado

Handful of fresh basil

Handful of pine nuts

Vegan cheese

2 tbsp olive oil

Pinch of Himalayan salt

Black pepper 



This vegan blender recipe calls for half an avocado, fresh basil, vegan cheese, and pine nuts. Add to the blender along with the olive oil, lemon juice, a pinch of Himalayan salt and black pepper. Blend until the texture is smooth and consistent – the perfect sauce for pasta and pizza dishes. 

Watch my how-to video here

Vegan Blender Recipe

I’ve discovered that being vegan doesn’t mean foregoing your favourite recipes – it just means you need to be creative. It’s never been easier (and tastier) to transition to a plant-based diet, with lots of vegan-friendly ingredients readily available in most supermarkets, making it more accessible for everyone. 

And fortunately, there are lots of incredible vegan food blogs out there to follow, including Pick Up Limes and From My Bowl. My personal journey has become an immense source of inspiration for me too, leading me to create my own vegan food venture, Plant Essence

If you’re curious to learn more about the health side of plant-based diets, read my blogs on macro and micro nutrition. Or, if you have any questions that you’d like to ask me about the topic, please feel free to get in touch!

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© 2022. TanyaS.Mansotra
5 Tips For Staying Vegan After Veganuary

5 Tips For Staying Vegan After Veganuary

There is nothing new about the phrase ‘new year, new me’ or the idea of building healthy habits as the calendar turns to January 1st. However, whether you’ve committed to exercising more, connecting with friends regularly or adopting a healthy diet, the most challenging part is staying committed for the rest of the year. 

According to health psychology researcher, Phillippa Lally, it takes more than 2 months (66 days) on average before a new behaviour becomes a habit. For those of you who have chosen to try out a vegan diet this new year, I hope this blog will give you the motivation you need to make it a permanent lifestyle change.

Taking On Veganuary!

As a passionate vegan of three years, it’s no surprise that I’m a big fan of the non-profit organisation, Veganuary, and its efforts to encourage more people to embrace veganism in January and beyond. The organisation aims to “make powerful strides toward a world where vegan is the norm rather than the exception”, and made huge strides to achieve this last year. At the time of writing, more than 620,000 people from 228 countries have pledged to try a vegan diet this January, bringing the total #Veganuary sign-ups to more than 2 million since the initiative started in 2014. What an achievement!

As mentioned, keeping up with healthy habits is the hardest part of adopting them. So, from someone who’s embraced a vegan diet and lifestyle for 3 years (and been vegetarian for many years before that), here are my top 5 tips on how to stay vegan even after the hype of veganuary has worn off.

Tip 1: Make your favourite go-to recipes vegan-friendly

Embracing a vegan diet shouldn’t feel like a chore. By swapping out a few ingredients in your favourite recipes for plant-based alternatives, you can easily make any meal vegan-friendly. Since adopting a plant-based diet is rising in popularity, suitable recipes are abundant online and there are many ingredients in-store to help support your goals. If you’re on the go, mixing up some healthy ingredients in a blender is a great way to easily incorporate vegan goodness into your diet. 

Tip 2: Plan ahead when eating out

While prepping vegan meals at home can become an easy habit, eating out often stops us in our tracks when trying to embrace a vegan diet fully. Though many chain restaurants now offer plant-based and vegan alternatives, some establishments are still lacking in options. Be sure to think ahead when you’re planning a meal out and research the places that can support your vegan diet, as these are the ones that you’ll keep coming back to!





Tip 5: Don’t get hung up on perfection

Sticking to a diet can be tricky, and the thought of slipping off is daunting. But momentary lapses are only normal and might be circumstantial, like a restaurant not providing vegan food options, or accidentally eating something non-vegan. Don’t beat yourself up if this happens – as long as you can recognise the reasons why and get back on track, then you can continue on your journey.

As with any change or new habit, embracing a new diet takes time and effort, it’s important to give yourself time to ease into the process. If you were previously a meat eater and want to commit to eating plant-based alternatives every day, that might be too much of a change to make all at once. If you’re finding it tough, try going vegan once a week. At the end of the day, anything we can do to make a difference to animals, our planet and ourselves, is a huge step in the right direction.

5 Tips For Staying Vegan After Veganuary

Tip 3: Follow fellow vegans on social media for daily inspiration

Surrounding yourself with like-minded people that are on the same journey as you is a great way to immerse yourself in veganism and be motivated to keep it up. There are many chefs, authors and nutritionists out there who share great content on their websites and socials. As well as Veganuary, I would recommend following Oh She Glows, Deliciously Ella, Tracey McQuirter’s By Any Greens Necessary and Michelle Cehn with World Of Vegan. Plus, I also share regular content about veganism on my social channels (Instagram, Facebook, LinkedIn and TikTok) if you’d like to follow my journey.

Tip 4: Continually educate yourself (and remember why you started)

Remember to stand by your reasons for embracing a vegan diet. Whether that’s because you wanted to make positive changes to your mind and body or protect animals by reducing meat consumption, referring back to your “why” will keep you motivated and committed along your journey. There are many books out there to educate on the importance of veganism, many of which are on my reading wishlist, if you’d like to take a look!

Vegan reading

Embracing A Vegan Lifestyle

The easiest place to start is with a plant-based diet – which is where my relationship with veganism began. Having noticed many positive changes in my mind and body since going vegan, this inspired and motivated me to launch my own plant-based food business, Plant Essence! But, once you’ve nailed the vegan diet, you might want to consider other ways to make your life more vegan-friendly. For me, and many others, veganism isn’t just about diet, as it can be applied to many aspects of your life such as your beauty routine, what you wear and how you decorate your home. 


If you’re keen to learn more about how veganism could positively impact your life, read more in my recent blog about what I learned after adopting a vegan lifestyle. Or, if you have any questions that you’d like to ask me on the topic, please feel free to get in touch!

Connect with me on social media!

© 2022. TanyaS.Mansotra
Balance Your Diet: Micros Edition

Balance Your Diet: Micros Edition

I recently published a blog on the concept of macronutrients and the importance of achieving the right balance of protein, carbohydrates and fats in your diet. Since then, I have been thinking a lot about the other elements that make up a healthy, balanced diet, and I decided that this topic deserved a part two! So, in today’s blog, I am exploring the lesser-known nutrient group, micronutrients.

What Are Micros?

Micros, or micronutrients, are the essential vitamins and minerals that our bodies need but don’t make naturally. They are vital for a wide variety of bodily functions including growth, immune function, brain development, and even preventing and fighting disease. We only need these nutrients in very small amounts, hence the name ‘micronutrients’!

Micros are especially important if you’re following a vegan or plant-based diet, because many of the well-known sources of these nutrients are meat, fish and dairy. However, it is entirely possible to get all of the vital micronutrients your body needs whilst following a healthy, balanced, plant-based diet. In this blog, I will run through five of the most important micronutrients, why our bodies need them, and some of my favourite vegan-friendly foods that contain them.


One of the most important micronutrients, iron supports natural growth and development. Your body uses iron to make haemoglobin, the protein found in red blood cells that carries oxygen around the body from the lungs, and myoglobin, the protein that provides oxygen to your muscles. Your body also requires iron to make many of the hormones it makes naturally. 

Some of my favourite sources of iron are lentils, beans, tofu, dark chocolate and dried apricots – or, you can boost your daily requirement with iron tablets.

Vitamin B12

Vitamin B-12 (also known as cobalamin) is essential for bone health, red blood cell formation, nerve function and the production of DNA. It is also closely associated with mood regulation and energy levels. 

One of my favourite sources of B12 is marmite, but I also take an IV drip twice a month to top up on B12. If you don’t want to take B12 via IV, or there is nowhere close to you that offers the service, you can also find B12 tablets at most pharmacies or health food stores.

Mushrooms bring a wonderful umami flavour to any dish and can offer a meaty texture if that’s something you crave


An important ingredient in the recipe for DNA, zinc is also vital for building proteins, healing damaged tissue and supporting a healthy immune system. It is particularly important during periods of growth, such as childhood and pregnancy, as it helps cells to multiply and grow.

Some of my favourite sources of zinc are quinoa, chickpeas, beans, hemp seeds and pumpkin seeds.

Is That All?

While these five nutrients are widely considered the most important, there are actually 20 vitamins and minerals that your body needs to function properly. Scroll to the bottom of this blog for the full list, with sources and recommended daily allowances (RDAs). 

Contemplating the micronutrients in your diet can feel quite daunting, but don’t worry! The chances are, your diet is probably already rich in most of the nutrients your body needs. The best way to find out is to monitor your food intake through a diet-tracking app like MyFitnessPal, Cronometer or MyMacros+. This way, you can see if you’re already hitting your RDAs and, if you’re not, you can make some adjustments to ensure you are (such as taking supplements or adding a new ingredient to your usual breakfast, lunch or dinner).

Balance Your Diet: Micros Edition

Vitamin D

Vitamin D helps your body to absorb and retain calcium and phosphate – nutrients which are needed to keep bones, teeth and muscles healthy. Vitamin D deficiency is associated with bone deformities, pain and chronic inflammation, so it is important to keep up your intake. 

Some of my favourite sources of vitamin D are portobello mushrooms, oyster mushrooms, almond milk and lots of sunshine!

Omega 3

Omega 3 fatty acids are linked to many health benefits, including reducing symptoms of depression and anxiety, improving eye health, improving risk factors of heart disease and reducing inflammation. They have been shown to help prevent heart disease, strokes, cancer, and may even control lupus, eczema and rheumatoid arthritis. 

Some of my favourite sources of omega 3 are algae, seaweed, flax seeds and spirulina.




Micro nutrients

A Micro-Nutrient Booster

My favourite way to give my body a boost of micronutrients is by making this nutrient-rich smoothie once a week. All I do is drop the following five ingredients into a blender, blend until smooth, and then enjoy! 

  • Hemp protein
  • Spirulina powder
  • Flax seeds
  • Frozen banana 
  • Almond milk 

Want to know more about balancing your vegan diet? Read my first blog in the ‘Balancing Your Diet’ series, which focused on macronutrients, here.



Full Micronutrient List


Nutrient Vegan Sources RDA
A Sweet potatoes, carrots, spinach 700-900 mcg
B1 Whole grains 1.1-1.2 mg
B2 Nutritional yeast, mushrooms, mange-tout 1.1-1.3 mg
B3 Leafy greens, beans 14-16 mg
B5 Mushrooms, avocado 5 mg
B6 Carrots, potatos 1.3 mg
B7 Almonds, spinach, sweet potatos 30 mcg
B9 Black-eyes peas, spinach, asparagus 400 mcg
B12 Nutritional yeast, fortified soy or cereals, tempeh 2.4 mcg
C Citrus fruits, bell peppers, brussell sprouts 75-90 mg
D Sunlight 600–800 IU
E Sunflower seeds, wheat germ, almonds 15 mg
K Leafy greens, soybeans, pumpkin 90-120 mcg
Calcium Leafy greens, broccoli 2,000–2,500 mg
Phosphorus Nuts, lentils, chickpeas 700 mg
Magnesium Almonds, cashews, black beans 310–420 mg
Sodium Salt, processed foods, canned soup 2,300 mg
Chloride Seaweed, salt, celery 1,800–2,300 mg
Potassium Lentils, acorn squash, bananas 4,700 mg
Sulfur Garlic, onions, Brussels sprouts, mineral water None established


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© 2022. TanyaS.Mansotra