Let’s talk tofu – it can be grilled, baked, scrambled, broiled and eaten raw. Tofu also known as Bean Curd, is an adaptable food which is a good plant-based protein source. Additionally it is low in calories, has zero saturated fat, is cholesterol-free and provides minerals like potassium, magnesium and calcium. In this article, we are highlighting, a more unique way to consume tofu and thus protein in one’s diet, in smoothies!
How Much Protein Should You Have A Day
The Recommended Dietary Allowance for protein here in the United States, is a modest 0.8 grams per kilogram of body weight, which translates to multiplying your weight in pounds by 0.36. The RDA, is the daily amount of protein one should consume to meet basic nutritional requirements, so the minimum amount to keep you healthy and not the targeted amount you are meant to reach each day. Nancy Rodriguez, a registered dietitian and professor of nutritional science at the University of Connecticut in Storrs, suggests taking it up to twice the RDA of protein “ is a safe and good range to aim for.”
It is important to remember that protein requirements also vary from person to person, with factors that need to be considered, like your sex, how active you are, and what age you are? Additionally, if you are pregnant or breastfeeding, you will need more protein. Try this online protein calculator to figure out the amount you should be consuming every day. And, if you have a child you can also see what their protein requirements are too.
Silken Tofu is the tofu of choice when it comes to making smoothies, just as it is a lot smoother and easy to blend up in a more liquid form than harder types of tofu available. Tofu is made from soy beans, specifically by coagulating soy milk and then pressing the curds into blocks.
Try this Smoothie
With summer days officially here in the Northern Hemisphere, it’s time to start thinking about healthy and delicious treats to help you cool down in the sun. Smoothies are a perfect snack that will keep you full without feeling stuffed. Instead of reaching for protein powders to add to your favorite blended recipe, try tofu instead as the protein additive.
The brand that I used is packed with 12 grams of protein in 3 ounces, making tofu the perfect protein addition to any smoothie. Still hesitant to try? Well, to be quite honest, both my 4-year-old and I were both a little-bit-on-the-unsure-side, too. But, we were pleasantly surprised, you could not taste the tofu at all, it was all about the cantaloupe!
Adding tofu to your smoothie is a fantastic way to obtain protein in your diet, especially if you follow a plant-based diet, or are just trying to cut back on eating our precious animals we share this Planet with.
What You Need, and What To Do
- 2 cups of fresh chopped cantaloupe
- 16 ounces of cashew milk
- 1 scoop of vegan vanilla ice-cream, I used organic Vanilla Island from Coconut Bliss
- 1/3 of a packet of silken tofu (just over 5 ounces), I used Nasoya organic, non-GMO silken tofu
- 12 cubes of ice, give or take
- Mix everything in a blender and serve ice-cold
Low in calories, and high in the powerful anti-oxidant Vitamin A, cantaloupe it is a fresh, colorful and uplifting ingredient to a summer smoothie recipe. But, if cantaloupe is not your thing, be inspired by searching “tofu smoothie recipes” on Pinterest.
Next time, I plan on making it without the ice-cream to make it a little healthier. Honestly, I just wanted to try this idea out first, as tofu in a drink is out of my comfort zone, and I wanted to make sure it was flavored well so I could drink it and not waste it.
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