An Excellent Tasting Silken Tofu Smoothie
Nowadays, more and more people have been keen to stick with eating healthy food. The shift in consumer preference has prompted many to assess food ingredients before purchase and take a closer look at what they’re eating. Health has become a forefront priority, and this is being reflected in food choices, lifestyle, and even recipes.
That said, one of the most popular food options for someone trying to stick to a diet or stay healthy is smoothies. Smoothies have always been the go-to option for a quick snack, but they’re also now easily becoming everyone’s favorite treats after work out and even breakfasts. They’re great for someone with a busy lifestyle because of how portable, easy, and quick it is to make. Not to mention that it’s packed with vegetables and fruits that have an abundant amount of fiber and healthy nutrients which your body needs.
But while this is the case, it seems as if smoothies almost always lack protein. Protein is important as it’s the fuel needed to recharge your energy so you can do the work you need until your next meal. Fortunately, there’s a great way for you to incorporate protein in your smoothies if you’re looking for that protein boost: silken tofu.
What is Silken Tofu?
Tofu and smoothies might be a weird combination for those hearing it for the first time, but it’s actually a healthy smoothie recipe. There are roughly 12 grams of protein within three ounces of tofu, and it can be a great smoothie addition if it freezes well. This makes tofu smoothies an excellent food option since they’re significantly low in calories, are packed with plenty of nutrients, and contain no dairy products at all.
Besides this, a tofu smoothie is also a great alternative for those on a vegan diet since it can replace the protein you normally consume from meats. When mixed with fruit, tofu smoothies also offer many vitamins while being low in carbohydrates and fat.
It’s worth noting that there are different kinds of fresh tofu, and this recipe will specifically focus on Silken Tofu. The main difference between tofu types is the amount of water pressed out of it; the more water that is pressed out means that the tofu is firmer, and with less water content, the protein and fat content rise equally.
Silken tofu, in particular, is an unpressed and undressed Japanese-style tofu that has a custardy texture and probably the highest water content. Silken tofu’s consistencies can also vary depending on its soy protein content and are often labeled depending on whether it’s extra firm, firm, or soft.
The main features of Silken tofu make it an ideal ingredient for blended and creamy food like puddings, salad dressings, desserts, dips, sauces, and most especially, smoothies. They can also function as an alternative for eggs during baking. If you’re buying silken tofus, placing them within plastic tubs instead of boxes is usually more recommended since it ensures maximum refrigeration for better taste.
Keep in mind that there isn’t any difference between whether you use silken tofu or regular tofu since the nutritional content pretty much remains the same. However, it all boils down to personal preference and what kind of smoothie recipe you plan to make.
Benefits of Silken Tofu Smoothies
As mentioned, tofu smoothies are popular not only because of how easy they are to do but also because of their health benefits. One benefit is that it helps reduce the risk of heart disease. As soy food, tofu is widely known for lowering cholesterol. In fact, several studies have laid out strong evidence linking how soy protein is associated with a reduced risk of cardiovascular diseases. People who eat soy on a daily basis tend to have lower LDL cholesterol levels overall compared to those who don’t eat it. At the same time, they also have higher cholesterol levels.
Silken tofu also contains a great amount of phytoestrogen content. The thing is that during the post-menopause and perimenopause periods, the estrogen levels within a woman’s body significantly deplete. This depletion contributes to intensified symptoms of perimenopause like hot flushes, fatigue, mood disturbances, and more. Tofu consumption is also discovered to have good antidepressant effects, especially in pregnant women.
Adding silken tofu to smoothies is a great way to maintain weight and stay in check with your overall health. It’s especially ideal for those who are currently on a vegan or vegetarian diet.
Best Silken Tofu Smoothie Recipes
Silken Tofu smoothies are currently the latest obsession by everyone in pursuit of a healthy lifestyle. In fact, there are many people who have already tried their own version of silken tofu smoothies by curating their own recipes, mixing and matching ingredients, and creating a new one entirely. The variety of recipes helps you tailor it according to your own palate while making sure it remains good for your health.
Here are some of the best Silken Tofu Smoothie Recipes you can try at home.
- Blueberry Tofu Smoothie
If you prefer your smoothies with fruit and without dairy, you’ll be delighted with this Blueberry tofu smoothie recipe. Adding the silken tofu helps make a creamy consistency while providing your body with the protein content that it needs. Besides this, the blueberries and the banana also offer minerals and vitamins that further add color and taste to this revitalizing drink.
For this recipe, you will need:
- 6 ounces of silken tofu
- 1/2 cup of soy milk
- 1 cup frozen or fresh blueberries, divided
- One medium banana
- 2 to 3 ice cubes (if preferred)
- One tablespoon honey
Gather your ingredients, and then drain your 6 ounces of silken tofu to eliminate any excess water. Peel and cut the banana into smaller parts, then place it in the fridge to freeze for at least 15 minutes. Once done, take the soy milk, banana, and tofu and blend them in the blender for 30 seconds. Add the cup of blueberries until smooth; then, you can add the ice cubes, honey, or additional blueberries for better taste.
- Chocolate Silken Tofu Smoothie
The chocolate Silken Tofu Smoothie is a healthy and tasty snack that even kids will love. It’s delicious, simple, and offers a great nutritional punch at the same time. For this, you will need:
- Six walnuts
- 100g organic silken tofu
- 250ml plant-based milk
- 1 1/2 tbsp cacao powder
- 1 tbsp mixed seeds
Apart from these ingredients, you can also put in add-ons like 1/2 banana, 1tbsp oats, or � avocado, depending on your preference. Simply mix the ingredients mentioned above until you reach a silky-smooth consistency.