Cashew nut butter is a great ingredient for creamy smoothies, or simply on toast or drizzled over a smoothie bowl. With an OmniBlend blender it's easy to blend your own butter from scratch, making sure you always have a fresh butter ready for use, without any additives and preservatives.


  • 2 C Cashew Nuts
  • 2 Tbsp Coconut Oil
  • Pinch of salt (to taste)



Roast the cashews on 180C for about 5 minutes, until lightly toasted. Leave to cool down, and then transfer to the OmniBlend jug. The 2 liter jug works best for blending nut butters, as it has a narrow base. Add the oil and start blending, increasing the speed to high, and use the tamper (through the lid) to push the nuts into the blades. Blend until you've reached a creamy butter, and add salt to taste.


These scrumptious cookies were inspired by the traditional pecan sandies, light, delicate and crisp! Grinding up nuts has never been this easy, just a few pulses and you've got a fine walnut flour. The biscuits are perfect for tea time, with an utterly irresistible nutty flavour and a hint of naartjie, yum! 


  • 2 C Walnuts
  • 1/2 C Light Brown Sugar
  • 1/4 C Icing Sugar
  • 1 1/2 C Cake Flour
  • 1/2 Tsp Salt
  • 170g / 3/4 C Butter (softened at room temperature)
  • 1 Egg yolk
  • 2 Tsp Naartjie Zest

  • Directions:

    Preheat the oven to 180 degrees. Pick out about 30 walnuts from the two cups and set aside. Toast the rest of the walnuts 8-10 minutes until fragrant and browned. Remove from the oven and allow to cool to room temperature.

    Place the toasted walnuts, brown sugar and icing sugar (make your own icing/powdered sugar by blending granulated sugar) in your OmniBlend jug and pulse until the nuts are finely ground. Add the flour and salt and process to combine. 

    In a bowl mix the butter, naartjie zest and egg yolk, then add the dry mix and fold in until combined.

    Cut a long piece of cling wrap and transfer half the dough onto the cling wrap roll into a log shape, roll up to seal in the cling wrap. Repeat the same with the remaining dough. Place the dough into the refrigerator and chill until firm.

    Line two baking sheets with baking paper. Remove the dough from the cling wrap, and slice 1 cm slices, place the round slices onto the baking sheet. Gently press the walnuts into the center of each biscuit.

    Bake for 10-12 minutes until browned and crisp. Allow the biscuits to cool, store in an airtight container or enjoy immediately!

    For this recipe we used the OmniBlend I - 2ltr Pro. The 2 liter jug is the recommended jug for grinding dry ingredients, and the OmniBlend I allows for variable speed control with the turn dial.

    Protein is a key nutrient as part of overall health and wellbeing as many body functions on a cell level rely on the availability of amino acids. Some of these the body can produce itself, and for others it relies on food. A balanced meal contains sufficient protein providing these essential amino acids. Protein also enhances a meal’s substance (making you feel full), reducing the craving for carbs. By balancing the ratio of protein and carbs, the body is supported in developing the previously discussed metabolic efficiency (being able to burn fat for fuel). So how to start the day with sufficient protein? 



    Lisa is OmniBlend’s Sales & Marketing manager, and avid runner. In this series she’s sharing what she learned about training for an endurance event, specifically in terms of nutrition.


    Starting the day with sufficient protein helps to prevent cravings later in the day. Protein also supports maintaining and building muscle, and other important body functions. All the more important to start the day well with a good breakfast, aiming to incorporate a minimum of 20 grams of protein. Typical breakfast options from the list of good protein sources include:

    • 1 egg – 6 grams
    • 1 bacon strip – 3 grams
    • 100 ml plain yoghurt – 5 grams
    • 1 cup cooked oats – 6 grams

    A little less obvious for breakfast, although also great sources of protein:

    • 1 cup broccoli – 5 grams
    • ½ cup green peas - 4.2 grams
    • 1 cup soy milk – 7.5 grams
    • 1 tablespoon nut butter – 8 grams
    • 1 tablespoon chia seeds – 3.3 grams

    I found that as part of my training programme it was a lot easier to blend a nutritious and tasty smoothie, than to pile up proteins on a plate. Also, I guess I’m not alone when I say I can’t really stomach the idea of steamed peas and broccoli for breakfast, but in a smoothie they work great! Smoothies make it a lot easier to add variety to breakfast, which goes back to the point that as part of health it’s also important to consider the package in which the protein is served. So using different ingredients helps to add essential vitamins and minerals to your breakfast.

    The model that The Performance Kitchen developed works well to blend your own recipes, as it explains step by step how to build the perfect smoothie.



    Typical smoothies for me were:

    The Hulk

    • 1 cup soy milk
    • 1 frozen banana
    • ½ cup frozen green peas
    • ¼ cup oats
    • 1 tbsp chia
    • 1 tbsp peanut butter
    • 1 tsp cinnamon

     Summer Sweetness

    • 200ml yoghurt
    • 1 cup frozen mango
    • ¾ cup frozen broccoli
    • ½ cup frozen cauliflower
    • 1 tbsp chia
    • 1 tbsp almond butter
    • 1 tsp honey

    Some water for the right consistency (making it either a smoothie bowl, or smoothie)

    The nutrients in both smoothies make it a meal, not a snack, with a 2:1 carb/protein ratio, so suited for the heavier training days.

    By adding broccoli and cauliflower to the Summer Sweetness smoothie, about 6 grams of protein was added, and the green peas in The Hulk added 4.2 grams. Protein powders make it easier to add more protein, and work great in smoothies as you can pick your flavour to taste. Blend a chocolate, berry or coffee smoothie or pick a more neutral version that goes into any smoothie (find more smoothie recipes here). These are some protein powders that offer different benefits:


    Wazoogles Superfood Protein Blend 

    The Wazoogles range of protein blends is available in different flavours, making it easier to create variety for breakfast. Most importantly the Superfood Protein Blend  packs a whole lot more nutrients into a serving than just (plantbased) protein. Magnesium for example, which is important for the functioning of the mitochondria (that play a key role in improving your fat burning metabolism). The blends are free from refined sugars, preservatives, colourants, flavourants or additives and the flavours are built up by natural flavours of nutrient-dense plants. Each serving adds 12 grams of protein, making it a great booster for your breakfast smoothie.


    Farmer Angus Hydrolysed Collagen

    A specific protein that delivers 8 of the 9 essential amino acids. Collagen is referred to as the protein that improves skin elasticity, and reduces wrinkles. It’s also indicated that it can support reducing joint pain. Both joints and skin (long hours under the South African sun) need support as part of endurance training, and this particular product is 100% clean. Farmer Angus is known for his regenerative farming methods, and stocks this very pure product imported from Brazil. It contains 17kJ per gram, no sugar or carbs, and delivers 92% protein per serving.



    This product is specifically designed to blend into your smoothies, and adds 7.9 grams of vegan protein to your breakfast. It’s available in 2 classic flavours, Vanilla & Chia, and Cacao and creates a creamy texture. Containing oats, soy, buckwheat and chia it’s a good source of energy, making it easy for use in a post workout smoothie too. Simply add some spinach, fruit, and nuts. Fry’s has developed a fantastic recipe book to create a different KASHA breakfast every morning.

    Play around with the different wholefoods and protein powders that work for you, using the steps as a guide to create a balanced smoothie that powers your day. Smoothies can also be included as part of the meal plans offered by The Performance Kitchen.

    Next post:

    The Wildrun - an experience beyond a 3-day Wild Coast adventure

    Previous posts:

    What I didn't know about training for an endurance event

    The role of nutrition in endurance sports

    The Fat Max Test and relevance of keeping a food diary

    5 best sources of protein and why they are important for everyone



    Nourishing quick treat, and perfect for breakfast or in-between snack! If you’re a fan of the traditional jam squares then you’ll love this fool-proof recipe with no baking involved. Perfect for Sunday night meal-prepping to have healthy snacks ready to go for the week.

    Ingredients (makes 8-10 squares):

    Base layer
  • 1 C Oats
  • 1 C Dried Pitted Dates (soaked for 10 minutes)
  • ½ C Coconut Flakes
  • 1 Tbsp Chia Seeds
  • 1 Tbsp Honey (or Maple Syrup as vegan alternative)
  • Pinch of Salt
  • Middle layer
  • 80g Chocolate Slab
  • Topping (Chia Seed Blueberry Jam)
  • 1 ½ C Blueberries (frozen blueberries work well)
  • 3 Tbsp Chia Seeds
  • 2 Tbsp Honey/ Maple syrup


    First thaw the blueberries when using frozen. Frozen berries are easily blended, however the mixture will be crumbly and as you don't want to add further liquid you'll want the berries to release their moisture. Add the blueberries, honey and chia seeds to your jug and pulse until just blended. Place in the fridge for 30 minutes to set (the chia will absorb the moisture and create a thick jam). 

    For the base, add oats, dates, coconut flakes, chia seeds, honey and salt to the jug, and blend/pulse a few times until well combined. 

    Line a loaf pan with parchment paper. Transfer oat layer to loaf pan and press down into an even layer. Set aside.

    In a small microwave-safe bowl, melt the chocolate in 30 second intervals until melted and smooth. Pour over top the oat layer and spread out evenly.

    Pour the chia seed blueberry jam mixture on top of the chocolate layer and spread out evenly. Freeze for about 2 hours until firm.

    Let it defrost for about 10 minutes after removing it from the freezer and then cut into small squares. Leftovers should be kept in the freezer.

    Mostly wholesome ingredients, and oh so delicious!

    For this recipe we used the OmniBlend V - 2ltr Pro. This model has a pulse function, and for dry ingredients and spreads like this jam, the narrow base of the 2 litre jug works best.


    This Lemon Cake is easy as pie … You basically blend the ingredients to a smooth batter in your OmniBlend, roll out the shortbread crust in your pie pan, and pour the filling in the crust. Bake and you’re ready to serve! Perfect as a tea time treat or dessert.

    Normally castor sugar is used for baking as it is finer than granulated sugar, so it dissolves easier. That’s the only difference between castor sugar and granulated sugar, so you save when you just grind granulated sugar (which is much cheaper than castor sugar) in the OmniBlend jug to the coarseness of castor sugar. This only takes a few pulses (both the OmniBlend V and OmniBlend I models have a pulse function). For grinding dry ingredients always use the 1.5ltr narrow base jug, or the 2ltr jug which has a narrow base too.


    • 4 Large Eggs
    • 1/2 C Butter, melted
    • 1 Lemon (medium-sized)
    • 2 C Castor Sugar (or grind White Granulated Sugar in your OmniBlend)
    • 1 Tbsp Vanilla Essence
    • 1 Roll ready-made Shortbread Crust
    • Powdered sugar and lemon slices for garnish 


    Preheat the oven to 180 degrees. If using granulated sugar, grind the sugar first to a finer consistency. Zest the lemon and add zest to the OmniBlend jug. Peel & remove white pith, then cut it into sections & remove seeds. Add the lemon to the jug, along with the other ingredients.

    Blend until very smooth, for about 90 seconds.

    Unroll shortbread crust and press into a 24cm pie pan. Pour filling into the pie crust. Bake for 45 minutes or until set. Dust with powdered sugar and garnish with lemon slices. Serve warm or chilled.

    For this recipe we used the OmniBlend V – 2ltr Pro, which you can find here. Looking for more information? You can browse more delicious pastry recipes here.


    These delicious and gluten-free Banana Oats Flapjacks are great as a lazy Sunday morning breakfast and  a post workout snack the like. They’re super easy to prepare, and you can top them with honey, maple syrup, berry coulis, or drizzle with chocolate sauce.

    Blitz the oats in your OmniBlend to grind a fine oat flour. The narrow base of the 2 litre and 1.5 litre narrow base jugs are perfect for grinding nuts and oats, allowing you to bake flourless and gluten free.

    To make these flapjacks vegan/lactose-free, substitute the buttermilk for oat milk mixed with apple cider vinegar. You make your own oat milk by blending 1 cup oats with 3 cups water, and then strain using a nutmilk bag. 

    Ingredients (makes 5 flapjacks):

    • ¾ C Oat Flour (grind rolled or quick cooking oats in your OmniBlend to make your own oat meal)
    • 1 Tsp Baking Powder
    • 1 Ripe Banana
    • ½ C Buttermilk (or substitute for vegan: mix ½ cup oat milk with ½ tbsp apple cider vinegar and set aside for a few minutes)


    Mix the oat flour with baking powder. In a separate bowl, mash the banana with a fork and add the buttermilk (or non-dairy milk mixture). Stir to combine, and then add the flour. Fold in until combined, don’t overmix. Heat a skillet and grease with some coconut oil. Bake the flapjacks, and serve warm.


    Browse more breakfast recipes here.



    This plant-based cream cheese is going to be a favourite, whether you’re vegan or not. Many of us are looking for ways to change towards a more plant-based diet, and cheese always seems a kind of stumbling block.


    Of course we’re lucky in South Africa, with vegan cheese suppliers (Irene’s Gourmet, Urban Vegan, and Fauxmage to name a few) that are flourishing and offer a wide range. At the same time, it’s easy to get creative in the kitchen, and make your own fresh cream cheese, completely dairy free.


    Cashews are fantastic for creating a subtle nutty flavour and creamy texture. It creates the perfect base for a variety of toppings on your bagels to create a festive breakfast or lunch table.


    The narrow base of the 2 litre jug that is used here works perfect for blending this type of recipes (spreads, hummus, nut butter, etc), creating a smooth texture. The silicon spatula is a super handy tool to scoop everything out of the jug into the jar, no wonder we’ve listed is as one of our favourite accessories!  



    • 1 ½ cups raw cashews
    • 2 Tbsp coconut yoghurt (optional)
    • 2 Tbsp nutritional yeast
    • 1 tsp. salt
    • 1 Tbsp lemon juice
    • 1 Tbsp apple cider vinegar
    • 3 Tbsp coconut oil, melted

    Optional :

    • 1 tsp onion powder
    • 1 tsp chopped chives


    METHOD :

    1. Soak the cashew for 4+ hours in cold water or 1 hour in boiling water.
    2. Drain the water and transfer the cashews to the blender and add the rest of the ingredients. Blend until smooth and add more salt or nutritional yeast if needed.
    3. Scoop the cream cheese into a jar and store in the fridge for up to a week.

    Enjoy with bagels (try this Vegan Paleo Bagel recipe to make your own!), crudités and sandwiches.


    This recipe was made with the OmniBlend I - 2ltr Pro.


    Perfect healthy snack when you need a kick of energy to refuel your body and your mind! You can whip these up in minutes using your blender and just a handful of ingredients.


    • 1/2 C Raw Cashews
    • 1/2 C Oats
    • 1/4 C Coconut flakes
    • 8 Medjool dates, soaked
    • 1 Tbsp Water
    • 1 Tbsp Honey (sub with maple syrup for vegan)
    • 1 Tsp Chia Seeds
    • 1/4 Tsp Pink salt (optional) 


    Put everything into the blender and blend using the tamper stick, until it’s all well combined. Use 1 Tbsp of mixture and roll into little balls. Place in an airtight container and freeze for 2-3 hours, to set. Remove and enjoy topped with nut butter of choice. Store covered in the fridge.


    This low-carb variant on traditional hummus uses roasted cauliflower instead of chickpeas, reducing the number of carbs significantly and making it keto and Banting friendly. Most importantly, because of the quick roast, the cauliflower is full of flavour maintaining its firm texture, which creates a delicious spread to serve with pita, or on a club sandwich.

    This Roasted Cauliflower and Macadamia Hummus works great on a party platter, or as part of a family brunch for Easter. Serve it in a little clay pot, and stick the carrots in. Just make sure that the Easter Bunny doesn’t catch sight of it before the family is seated ;)

    Ingredients :

    • 1 head cauliflower
    • 1 Tbsp coconut oil ( sub with olive oil)
    • Salt & pepper
    • 1/3 cup raw macadamia
    • 1/8 cup nutritional yeast (available from Faithful to Nature)
    • 1 garlic clove, crushed
    • 3 Tbsp parsley
    • Juice of ½ a lemon
    • 2 Tbsp olive oil
    • Optional : Activated buckwheat groats & baby carrots to serve


    1. Preheat the oven to 200 and line a baking tray.
    2. In a big bowl break the cauliflower head into florets and add 1 tablespoon coconut oil, salt and pepper. Give it a quick toss before spreading it out even onto the lined baking tray. Roast for 20-25 minutes until cauliflower is soft but not watery. In the last 10 minutes add the macadamia nuts to the cauliflower.
    3. Once the cauliflower is cooked and macadamia lightly roasted add it to the blender including the rest of the remaining ingredients (except carrots & buckwheat). Blend until it reaches a smooth consistency, using the tamper through the lid.
    4. Transfer to a small clay pot and add the carrots.


    Recipe and artwork by Angelique of The Good Roots. For this recipe Anqelique used the OmniBlend I – 2ltr Pro. Aside from it being a powerful blender for smoothies and smoothie bowls, the narrow base of the jug works well for recipes like hummus, nut butter, and pesto and it’s suited for grinding dry ingredients too. The OmniBlend I has a turndial for variable speed control, as well as a pulse, making this model the blender of choice for homeuse and restaurant kitchens.


    You only need 3 ingredients, a high-powered blender and a freezer to make this amazing no churn, dairy-free watermelon ice cream. Naturally sweet watermelon is so refreshing on a summers day, and the coconut milk creates an irresistible creamy texture and adds tropical flavours.

    To sweeten things up a little, we used AB Products Vanilla flavoured syrup. This syrup is a gem that originates from Paarl, where chef Abé Conradie developed a range of syrups and sauces for use in restaurant kitchens, and available at Pick’n’Pay, SPAR, and Checkers for use at home too. AB Products are used commercially to flavor desserts, coffee, smoothies, etcetera, and perfect to use at the comfort of your own home to swirl over or in desserts like ice cream, sorbets and milkshakes.

    The ice cream takes about 3 hours to prepare, which is mostly waiting time, so this could well be your easiest dessert ever! The blending halfway the the freezing process eliminates the need for churning of an ice cream maker, and the result is a super soft and creamy ice cream!


  • 1 Can Coconut Milk
  • 2 C Watermelon, cubed
  • 1/4 C AB Vanilla Flavoured Syrup


    Add all the ingredients to your Omniblend jug (the 2 liter jug with the tapered shape works best for this recipe). Blend from low-to-high for 60 seconds. Transfer to a loaf pan and place in the freezer for 2 hours and then remove. Break the frozen mixture into chunks and place back into the blender. Blend on high speed, using the tamper through the lid to push the ingredients into the blades until a creamy consistency is reached. Place back in a loaf pan or container and freeze for another 30 minutes to an hour to firm up.

    Serve into bowls and enjoy!