Tofu Smoothie With Banana & Vanilla

All you need to make this tofu smoothie are 8 simple ingredients:

• silken tofu
• unsweetened milk of choice (soy milk will increase protein content even more!)
• frozen banana
• vanilla extract
• chia seeds
• hemp seeds
• cinnamon
• cardamom

Full ingredient measurements and detailed instructions are located in the recipe card at the bottom of this post!

There are SO many ways that you can modify this recipe. I like to think of this tofu smoothie as a great “base recipe” that you can enjoy on its own OR add additional flavour to however you please. You can change things up anytime you make it to prevent taste fatigue, too!

Here are some examples:

1. Try adding other types of fruits, especially ones that go well with bananas and the flavours of vanilla, cinnamon, and cardamom. I think fresh or frozen berries (like strawberries, blueberries, or raspberries) or other fruit like mangoes would work great here.
2. Feel free to add leafy greens to make this a “green smoothie.” I find spinach to be the mildest option as it has such a neutral flavour. Promise you can barely taste it!
3. You can try adding a couple tablespoons of raw cacao or cocoa powder for a chocolate flavour.
4. A scoop of creamy peanut or almond butter would work perfectly, if you enjoy the flavour and want some extra healthy fats and protein.
5. While I try to use frozen ingredients where I can (e.g. for the banana and any other fruit), feel free to add additional ice if needed.

The best kind of tofu to use for smoothies is soft or silken tofu! It’s much easier to blend these into a smooth, creamy texture compared to the firm or extra firm tofu that you may be more familiar with in your cooking.

Silken or soft tofu have less water pressed out during processing, whereas firm or extra firm tofu have a lower moisture content and are therefore much more dense.

Technically, tofu in its packaging is already cooked and not a raw food.

So while it’s not “raw,” tofu IS safe to eat straight from the packaging (just be sure to drain it from the excess liquid).

You will not need to cook the soft or silken tofu before adding it to this smoothie recipe. Simply pop it in your blender, straight from the package!

Tofu is a form of condensed soy milk that is pressed into solid blocks. It’s a great source of plant-based protein, containing all the essential amino acids (a.k.a. a complete protein).

In addition to protein, tofu is a great source of minerals, like:

• manganese
• calcium
• selenium
• phosphorus
• copper
• magnesium
• iron
• zinc

While there is controversy around soy, the majority of studies suggest that soy is linked to improved cholesterol levels, heart health, fertility, and reduced cancer risk. These health benefits are likely due to the presence of beneficial plant compounds called isoflavones.