Preparation time: 10 minutes
- 2 ounces soft or silken tofu*
- ½ banana (use a frozen banana if a thicker smoothie is desired)
- ¼ cup fresh or frozen blueberries
- 1 ½ teaspoon canola, almond, or olive oil
- ½ cup any liquid ** (milk, soy milk, rice milk, Boost, Ensure, Boost Plus, or Ensure Plus, or a generic version of one of these products); use more than ½ cup if needed to blend
- Clean, peel, and prepare the fruit and other solid ingredients.
- Place these ingredients in the blender.
- Add liquid ingredients to the blender.
- Blend all of the ingredients together to your desired consistency.
- Add additional liquid to the blender if needed to thin out consistency for better blending. Depending on the strength of your blender, you may need more or less liquid to make the mixture blend.
* For tofu, try a brand that does not need to be refrigerated until opened. You can find these brands on the shelf, in the nonrefrigerated health food or ethnic food section of your grocery store. Refrigerate any leftover portion of tofu after you open it at home.
**In any smoothie recipe, you can use whichever liquid that you like. Examples of liquids that work well for making smoothies include soy milk, rice milk, almond milk, oat milk, or regular nonfat milk. You can use a liquid nutritional supplement, such as Boost® or Ensure® as well. To maximize the calories and protein in any smoothie or shake, try using Boost Plus®, Ensure Plus®, or a generic version of one of these products as your liquid.
If you can’t finish the whole smoothie at once, you can store the unused portion in the refrigerator or freezer. You can re-blend the smoothie later that same day by adding a little more liquid. Do not store any unused portion of the smoothie in the refrigerator for more than one day.
Per serving***: 360 calories; 45 grams of carbohydrates; 11 grams of protein; 15 grams of fat***; 2.5 grams of fiber; 154 milligrams of sodium; 576 milligrams of potassium****
** Made with Boost Plus, Ensure Plus, or a generic version of one of these products. Calories and protein will be somewhat lower if made with milk, soy milk, rice milk, or another liquid.