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The Perfect Blend: 100 Blender Recipes to Energize and Revitalize

The Perfect Blend: 100 Blender Recipes to Energize and Revitalize

by Tess Masters

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Online phenomenon The Blender Girl offers up 100 recipes for healthy living with tasty, crowd-pleasing dishes to help boost nutrition.

The Perfect Blend functions not only as a cookbook but also as a guide for how to lead a more vibrant and healthy life. Blogging powerhouse Tess Masters lays out a dozen healthy goals for readers, capitalizing on


Online phenomenon The Blender Girl offers up 100 recipes for healthy living with tasty, crowd-pleasing dishes to help boost nutrition.

The Perfect Blend functions not only as a cookbook but also as a guide for how to lead a more vibrant and healthy life. Blogging powerhouse Tess Masters lays out a dozen healthy goals for readers, capitalizing on current trends such as gaining energy, boosting immunity, reducing inflammation, detoxing the body, and probiotic power. Then, using her fun, playful voice, Masters offers easy-to-follow recipes for smoothies, elixirs, snacks, salads, sides, soups, mains, and desserts that help get results fast. Including a guide to key ingredients, an extensive resources section, and optional nutritional boosters for each recipe, The Perfect Blend will help readers find their own perfect blend.

Editorial Reviews

From the Publisher
“When it comes to nutrition, I hesitate to use the word ‘perfect’. Yet when one book provides recipes for mouthwatering, delicious food that gives your body the nutrition it needs, there’s no better word to use. This truly is the ‘perfect blend’ of what you want and what you need.”
— Ashley Koff RD, award-winning dietitian

“I’m constantly looking for more innovative, fun, and delicious ways to incorporate veggies into my family’s diet, and the incredible recipes in The Perfect Blend give me just that opportunity. Tess’s approach to clean, gluten-free, and dairy-free eating never sacrifices flavor and always maximizes nutrients.”
— Danielle Walker, New York Times best-selling author of Against All Grain and Meals Made Simple

“The Perfect Blend brilliantly captures the current mood of the wellness world with chapters that focus on alkalizing, detoxing, energizing, and boosting immunity. Tess effortlessly guides and inspires us through recipes that look gorgeous, taste amazing, and hit every flavor note. They are refreshingly approachable and perfect for everyday nourishment.”
— Amy Chaplin, James Beard award–winning author of At Home in the Whole Food Kitchen

"Masters's latest book proves the blender is still the tabletop appliance that can do all—and we're not just talking about smoothies (though we can't wait to make that avocado daiquiri). You'll learn how to use it for heartier fare like cauliflower-based Tricked-Up Tabouli and a handful of vegan cheeses."
 — Abby Reisner, Tasting Table

Product Details

Publication date:
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Product dimensions:
7.40(w) x 9.40(h) x 0.60(d)

Read an Excerpt

find your perfect blend 

Hi, my name’s still Tess, and I’m still a blendaholic and even more convinced that the blender’s the greatest tool for making delicious, beautiful, healthy fast food. And, it’s the power of plants to energize and revitalize, in endless blended combos, that gets me most excited. My readers, in e-mails by the truckload, have asked for recipes geared to specific health outcomes. They inspired me to choose my top twelve ways of looking at food, and to create recipes to help us achieve those goals.

I’m a cook, not a nutritionist, and because I enjoy virtually all plant-based foods, deciding which ones to feature posed a challenge. I went with ingredients I love and that help me stay in optimal health. Rather than serving up a comprehensive analysis of the nutritional properties and virtues of each of these hero foods, I’ve shared a few top-line takeaways—practical information on their health benefits, and how to prepare, blend, and cook them for amazing textures and tastes. All my heroes boast more than one special power, and they work in combination, not just on their own. Many of them belong in multiple categories, or even in all twelve. The main food chart, on pages 2 and 3, serves as a guide, covering diverse nutrient-dense foods that create a balanced, healthy diet.

The variety of foods and kick-ass recipes in this book aim to inspire us to eat well and have fun. As cooks, eaters, and bodies, we’re all unique, with different needs and preferences. This food is functional and geared toward flexibility, so you can tailor the recipes to your own taste and requirements.

The optional boosters listed for each recipe enhance flavor and/or nutrition. I’ve chosen them to work on their own or together, so you can supplement any base recipe with one, two, or all three.

Grab your blender, choose your own adventure, and discover what makes the perfect blend . . . for you. 

lick-your-plate lasagna

Since lasagna’s ubiquitous, why cook up yet one more version if not to make it spectacular? I revel in the raves from everyone who’s tried this healthier take on mamma’s classic. (Check out the photo on page 132.) Meaty and cheezy, moist but not runny, the dish holds together beautifully—just let it cool for 15 minutes before cutting. Like most lasagnas, it’s a 3-hour traipse through the Italian countryside. A perfect way to spend a lazy Sunday afternoon, so I’ll mention one unlisted optional booster: the last glass of red from Saturday night to sip as you slave!

5 tablespoons extra-virgin olive oil, plus more as needed
16 firmly packed cups (704g) baby spinach 
3 cups (750g) Really Good Ricotta 
1 large eggplant, peeled lengthwise every 1⁄2 inch (12mm), and then sliced into 1⁄4-inch rounds
1 1⁄2 teaspoons natural salt, plus more to taste
1⁄4 teaspoon freshly ground black pepper, plus more to taste
2 medium zucchinis, sliced into 1⁄4-inch rounds
7 cups (1.75k) Terrific Tomato Sauce
24 gluten-free vegan oven-ready lasagna noodles about 1 1⁄2 (10-ounce/280g) packages
1⁄2 cup (25g) firmly packed finely chopped flat-leaf parsley leaves
optional boosters
1 teaspoon finely chopped fresh thyme
1 teaspoon finely chopped fresh oregano
1 teaspoon finely chopped fresh basil

Preheat the oven to 350°F (180°C). Grease a 9 by 13-inch (23 by 33cm) baking dish with olive oil.

In a large skillet or pot over medium-high heat, warm 2 tablespoons of the olive oil and sauté the spinach for 5 to 7 minutes, until completely wilted. You may have to do this in batches. Allow to cool. Squeeze the liquid out of the spinach until it’s as dry as possible. You should have about 2 cups (220g) of spinach. Roughly chop the spinach, stir it into the ricotta, and set aside. You should have about 4 cups (960g) of the spinach-ricotta mixture. 

In a large bowl, toss the eggplant slices with 2 tablespoons of the olive oil, 1 teaspoon of the salt, 1⁄8 teaspoon of the pepper, and the oregano, thyme, and basil boosters. 

In another bowl, toss the zucchini slices with the remaining 1 tablespoon olive oil, 1⁄2 teaspoon of salt, and 1⁄8 teaspoon of pepper. 

Spread 1 cup (250g) of the tomato sauce over the bottom of the baking dish. Then, lay one-third of the noodles in a single snug layer on top of the tomato sauce. Spoon half of the spinach-ricotta mixture over the noodles and spread evenly. Next, lay half of the eggplant rounds (so they are touching but not overlapping) in rows, filling the surface with one layer. Layer half of the zucchini rounds on the eggplant. Top with 2 cups (500g) of the tomato sauce and spread evenly. Place another layer of noodles on top. Spoon 2 cups of the spinach-ricotta mix on top and layer on the remaining eggplant rounds, the remaining zucchini rounds, 2 cups of the tomato sauce, and the remaining noodles. Top with the remaining 2 cups (500g) of sauce. Cover with aluminum foil and bake for 11⁄4 hours, or until the vegetables are cooked through. 

Remove from the oven and let rest for at least 15 minutes before slicing. Sprinkle with fresh parsley and cut into eight pieces. 

nutritional facts (per serving)
calories 448 kcal | fat 21.7 g | saturated fat 3.2 g | sodium 1884 mg | carbs 53.3 g | fiber 11.1 g | sugars 14.7 g | protein 17.1 g | calcium 280.6 mg | iron 7 mg

Meet the Author

Tess Masters is an actor, cook, lifestyle personality, and author of The Blender Girl, The Perfect Blend, The Detox Dynamo Cleanse, and The Blender Girl Smoothies app and book. She shares her enthusiasm for healthy living at theblendergirl.com. 
In high demand as a spokesperson, presenter, and recipe developer, Tess collaborates with leading food and lifestyle brands. She and her healthy fast food have been featured in the L.A Times, Washington Post, InStyle, Real Simple, Prevention, Family Circle, Vegetarian Times, FootNetwork.com, Shape.com, Glamour.com, Yahoo.com, Parents.com, among other publications around the world. 
Away from the blender, Tess enjoys a diverse performance career. She has toured internationally with acclaimed theater productions, worked in film and TV, and lent her voice to commercial campaigns, audiobooks, and popular videogame characters. 
She lives in Los Angeles with her partner, Scott Brick.

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