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, to this refreshing drink, while the honey adds a touch of sweetness.
- 6 ounces silken tofu
- 1 medium banana
- 2/3 cup soy milk
- 1 cup frozen or fresh blueberries, divided
- 1 tablespoon honey
- Optional: 2 to 3 ice cubes
- 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 banana, tofu, and soy milk for 30 seconds in a blender.
- Add 1/2 cup of the blueberries and process until smooth. Add the remaining blueberries, the honey, and ice cubes, if using, and process again until smooth.
Tips and Variations
By freezing the banana and using frozen blueberries, you probably won't have to add any ice cubes to this smoothie and makes this a great recipe for any time of year and not just when blueberries are at their peak. You can also swap out the blueberries for strawberries if you like, or try this smoothie with peaches, or other favorite fruit. Maple syrup is also a good substitute for the honey if need be.
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 (if you don't need this drink to be dairy-free). Also, feel free to boost the protein content of your smoothie by adding 1 or 2 teaspoons of wheat germ.
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.
|Nutritional Guidelines (per serving)|
|Total Fat||13 g|
|Saturated Fat||2 g|
|Unsaturated Fat||3 g|
|Dietary Fiber||12 g|