|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 10g||13%|
|Saturated Fat 1g||7%|
|Total Carbohydrate 71g||26%|
|Dietary Fiber 8g||30%|
|Total Sugars 50g|
|Vitamin C 15mg||73%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
If you are looking for a vegan fruit smoothie or simply one that is made without dairy, this blueberry tofu smoothie is for you. The silken tofu blends up beautifully to make a creamy shake while offering a healthy dose of protein. The banana and blueberries bring vitamins and minerals as well as color and flavor to this refreshing drink while the honey adds a touch of sweetness.
Gather the ingredients.
Drain the silken tofu to remove excess water (silken tofu has a high water content).
Peel and slice the banana. Place on a baking sheet and freeze for about 15 minutes (this helps make the smoothie thicker).
Blend the tofu, banana, and soy milk for 30 seconds in a blender.
Add 1/2 cup of the blueberries and process until smooth.
Add the remaining blueberries, honey, and ice cubes, if using, and process again until very smooth.
- The riper the banana, the sweeter your smoothie will be.
- By freezing the banana and using frozen blueberries, you probably won't have to add any ice cubes to this smoothie.
- Soft and creamy silken tofu is the tofu of choice for smoothies and shakes. If it isn’t available, you can substitute 2/3 cup of plain, low-fat yogurt.
- Feel free to boost the protein content of your smoothie by adding 1 or 2 teaspoons of wheat germ.
- You can swap out the blueberries for strawberries if you like, or try this smoothie with peaches, plums, or other favorite fruit.
- If you don't have honey, maple syrup is a good substitute. It will add a bit of a different flavor but will complement the fruit nicely.
Silken vs. Regular Tofu
Silken tofu and regular tofu have different consistencies and are each ideal for different types of recipes. Silken tofu, also called soft tofu or Japanese tofu, is very soft and smooth, hence the name, and will easily fall apart, whereas regular tofu is more solid and firm. This vast difference in texture means they are not interchangeable in recipes; regular is used when cubed or sliced tofu is called for, and silken is specified when the tofu needs to be blended and become thick and creamy. Silken tofu is a key ingredient in vegan desserts, smoothies, and sauces.
Whether you are using firm or silken, the nutritional content will be the same since the difference between the two styles of tofu is how they are processed. Adding tofu to a recipe will bring a good dose of low-calorie, low-fat protein and a decent amount of calcium, making it a healthy choice.