Looking for a delicious and healthy way to boost your protein intake? Try this protein-rich smoothie made with tofu and edamame! These two plant-based protein sources are rich in nutrients and have a creamy texture that makes for a delicious smoothie base. Give it a try and see how easy it is to incorporate more protein into your diet!
Hi lovely, have you ever tried adding tofu to your smoothies? Sometimes, I love using silken tofu instead of yogurt in my smoothies. It's a fun, delicious, and nutritious way to add protein and creaminess to smoothies.
Silken tofu blends up beautifully, making the smoothie creamy while offering a healthy dose of protein.
Smoothies are a spectacular option when nothing is ready for breakfast, especially when you're running out of time. It's also a great time to consume your greens if you eat out during the day.
What's terrific is sometimes you have ingredients to make a healthy smoothie in your fridge, freezer, or pantry, but you have no idea how to mix them up to make a healthy smoothie.
This tofu smoothie, for example, is made with edamame which I had wondered what to cook with. I made this quick, nutritious, protein-packed breakfast smoothie, which was amazing!
This tangy, sweet, and silky healthy smoothie features silken tofu, edamame, spinach, ginger, flaxseeds, sweet mango, and banana. These are simple yet super ingredients with high nutrients to support your healing.
Is tofu good for you?
Wondering if tofu is good for you? As a nutrition coach, I get asked this question a lot, and while there's a lot of controversy on the subject, I'm happy to share with you the benefits of tofu.
However, I emphasize that you MUST use organic soy and less processed soy products whenever possible!
- Tofu is rich in plant protein and an ideal source for people on plant-based and vegan since it contains all essential amino acids.
- Tofu is an excellent source of micronutrients like manganese, magnesium, calcium, selenium, copper, zinc, iron, and vitamins B1, B2, B3, B5, B6, B9, and C.
- Tofu is made from soybeans high in isoflavones, phytochemicals that act like estrogen in our body without the harmful effects of human estrogen.
- Consumption of tofu is attributed to a reduced risk of breast cancer.
- Tofu can help prevent the risk of heart disease because it helps lower total cholesterol and triglycerides. A cohort study concluded that those who consumed soy at least 4 times/week had less heart disease than those who took no soy.
- Tofu is quite filling and is low in fat. Scooping some into your diet every day can help in a weight loss diet.
- You'll get dietary fiber and polyunsaturated fats in tofu.
- Isoflavones in soy can increase insulin growth factor 1, a regulator for the hair growth cycle. Therefore, the consumption of soy products can help reduce the risk of hair loss, like in alopecia.
PS: Choosing to use tofu or not in your diet is a personal choice!
Why add tofu to a smoothie?
You might have only eaten tofu in Asia dishes; however, tofu is versatile and great to incorporate into your recipes.
I discovered adding silken tofu to my smoothies makes them super creamy and smooth.
Adding tofu to smoothies is a great way to add protein instead of using protein powders.
Women must increase their protein intake in their 40s because their bodies undergo various changes, including decreased muscle mass and metabolism.
Protein helps build and repair muscles, boosts metabolism, and keeps you feeling full for hours, reducing the likelihood of snacking. Additionally, protein intake will preserve bone density and prevent osteoporosis. People with decreased protein intake are also more vulnerable to muscle weakness, sarcopenia, and frailty.
Looking forward to your comments, and thanks to those who reach out in emails.
You have the power to heal yourself, Githu.
PS: Check out my egg book and learn more about eggs.
You will love these fantastic smoothies.
Silken tofu protein-rich smoothie
- kitchen knife
- a small piece of fresh ginger (chopped)
- 2 tablespoon flaxseeds
- ¼ cup frozen edamame beans
- 1-2 cups fresh spinach
- 1 banana
- ½ cup sweet mango
- 1 lemon (squeezed)
- ½ cup silken tofu
- 2 cups milk of choice
- Clean the spinach and squeeze the lemon for the juice
- Put all the ingredients in a high-speed blender and blend
- Add more water/milk if necessary.
- Serve immediately
- Use the sharing buttons to share this recipe
- Verify that edamame are blanched before being frozen. Otherwise, cook them and freeze them days before.
- Edamame are fresh soybeans. If you've never eaten them before, start with 1 tablespoon and build your smoothie as you get used to it.
- Use very ripped fruits for the taste.
- If you are avoiding high-sugar fruits, add extra lemon juice to enhance the taste.
- Depending on the season, frozen fruits in summer or at room temperature during cold days.
- Use extra milk for a runny smoothie.