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Healthy Lifestyles that Last Blog

Pack your smoothies with plant proteins

fruit and tofu smoothies

Are you looking for a quick breakfast that packs the protein? Plant-based proteins can help you build muscle and provide heart health benefits to your meals, snacks and even beverages!

These recipes incorporate organic tofu but you can easily add other plant-based proteins that you enjoy. Firm or soft tofu can be added to any of your favorite smoothie recipes. The addition of tofu doesn’t add much of any flavor but it does add protein, vitamins, minerals and unsaturated fats. Read more about soy products below.

  1. Strawberry-Banana Blend
  • 1 frozen banana
  • ½ cup strawberries
  • ¼ block tofu
  • 1 cup milk of choice
  • Honey (optional)
  1. Peanut Butter-Date Blend
  • 1 frozen banana
  • 2 pitted dates
  • ¼ block tofu
  • 1 cup milk of choice
  • 1-2 tablespoons peanut butter (or other nut butter)
  • 1 teaspoon cinnamon (optional)
  1. Blueberry-Kefir Blend
  • 1 frozen banana
  • 1/2 cup blueberries
  • ¼ block tofu
  • 1 cup vanilla kefir (plain or other flavors would work well)
  • 1 tablespoon hemp or chia seeds (optional)

Soy is a complete protein, meaning it has all the necessary amino acids needed for building proteins such as muscle. This amazing little bean is rich in isoflavones and may lower the risk of heart disease, especially in women.  Soy protein comes in many forms.

Edamame (ay-duh-MAH-may) are immature soybeans with a slightly sweet flavor. Boil, steam, or panfry them and add your favorite seasoning for a tasty healthy snack. Parmesan edamame is great on salads. See the recipe below. 1 cup provides 18 grams of protein!

Tofu is made from bean curds pressed together to form a block. The firm varieties can be sliced and pan-fried. They soak up the flavor of the foods around them and are great in stir-fry.  ½ cup provides 10 grams of protein!

Soy beverages are also a great alternative. They have a sweet nutty flavor that is great in cereals, smoothies, and even in your morning coffee. 8 ounces provides 7-12 grams of protein!

Read about other plant-based proteins and how to use them at this Live Well. Eat Well. Blog post.