Tofu Smoothies

Healthy Living

A delicious way to incorporate vitamins and minerals into your diet, drinking a tofu smoothie also adds necessary amounts of iron and protein – nutrients often lacking in vegetarian diets.

Protein Compared
One cup of raw tofu contains about 20 grams of protein, close to half the recommended daily requirement for women and nearly a third for men. In addition, the 95 calories in ½ cup of tofu is a perfect low-fat option to provide a sufficient amount of protein compared to 350 calories in four ounces of ground beef and 330 calories in four ounces of cheese.

About Tofu
Tofu originated in China, and quickly became part of East and South Asian cooking. With its delicate, unique flavor, it is easy to incorporate tofu into all kinds of dishes because of its ability to enhance the taste of foods.

Coagulating soymilk and condensing the curds into blocks makes soft, whitish tofu. Soymilk is extracted from soybeans by soaking them in water then grinding them into a thin paste.

Depending on the substance, normally milk or water, incorporated in the blend, a tofu smoothie provides rich amounts of calcium, magnesium and cholesterol-reducing properties.

Smoothie Carrot Tofu

Tofu Types
Tofu comes in three different forms: silken, tub and brick.

Smoother than other types of tofu Silken works well in spreads or desserts.
Commonly found in grocery stores, water-based tub tofu comes in three levels of firmness: soft, medium and very firm. Use tub tofu in dishes where absorption of spices and other flavorings is desired.
Brick tofu comes tightly packaged in plastic and handles much like a brick of cheese; although initially firm, you can easily slice, crumble or cube it.

Preparing a Tofu Smoothie
Always remember: drain tofu before combining with other foods. Squeeze or press (using a “tofu press”) water out of tofu; alternatively, dice and “dry” fry the tofu in a non-stick pan to remove excess water. The consistency of watery tofu prevents it from absorbing the flavors of any recipe, including smoothies.

Banana Tofu Smoothie Recipe
Banana lovers receive a healthy does of potassium and protein whether pouring the smoothie over oatmeal, granola or dry cereal or drinking a nutritious mid-morning or afternoon snack.

1 banana
1 tofu block
Fruit juice of your choice

Place blocks of dried tofu, cut into 1-in think pieces, into your blender, drop in peeled and sliced 1/2-inch thick pieces of banana on top of the tofu. Slowly pour the fruit juice until it covers the tofu and banana slices. Mix until no lumps remain.
Serve the smoothie immediately or store in an airtight container in the refrigerator.

Pineapple/Cantaloupe Tofu Smoothie
2 cups of cantaloupe – seeded, peeled, and cubed
1 cup of fresh pineapple – washed, peeled and cubed
1 medium banana – peeled and sliced
1 cup of fruity yogurt
1 block of tofu
1 cup of fruit juice – orange, pineapple or grape are good choices to use with tofu
1 tablespoon of honey
1 teaspoon of vanilla extract
1 to 1 1/2 cups of crushed ice

Put all ingredients into a blender and mix until fruit chunks and tofu are smoothly integrated. Pour into chilled glasses and garnish with orange or lime slice. This recipe serves two or three people.

The pineapple/cantaloupe smoothie s excellent if you suffer from arthritis; the fruits included contain antioxidants that target painful joints and muscles inflammation.


Strawberry Banana Tofu
1/2 Cup apple juice
1/2 Cup strawberry or banana yogurt
1/2 Cup soft tofu, drained
1 Cup frozen strawberries
1 banana, cut in chunks
4-5 ice cubes
Add ingredients to blender and blend until smooth.


Strawberry Tofu Smoothie
1 Cup vanilla soy milk
5 oz. tofu, drained
10-15 strawberries
2 Tablespoons honey
Add to blender and blend until smooth.


Silky Tofu Berry Smoothie
1 cup orange juice
1/2 cup soy milk
1 banana
1 cup frozen berries (blueberry, blackberry, or raspberry)
1/2 cup silken tofu
1/2 tsp honey


Put all ingredients in blender and blend on frappe speed until smooth and frothy. Serve immediately. This drink is loaded with protein and antioxidants and makes a perfect drink for breakfast or to compliment a fitness program.

A tofu smoothie can include ingredients that directly target certain health conditions. In addition, as a source of protein, tofu contains fewer calories than most meat and cheese products. Smoothies that incorporate tofu are healthy, smart and taste great too.

See more vegan smoothie recipes and ideas.



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