Bursting Blueberry Smoothie
For general guidelines on preparing smoothies and shakes, see our Tips for Easy Smoothie Making.
Preparation time: 10 minutes.
Serves one.
Ingredients
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4 ounces soft or silken tofu*
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1 banana (use a frozen banana if a thicker smoothie is desired)
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½ cup fresh or frozen blueberries
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1 tablespoon canola, almond, or olive oil
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1 cup any liquid (milk, soy milk, rice milk, Boost, Ensure, Boost Plus, or Ensure Plus, or a generic version of one of these products); use more than 1 cup if needed to blend
Instructions
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Clean, peel, and prepare the fruit and other solid ingredients.
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Place these ingredients in the blender.
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Add liquid ingredients to the blender.
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Blend all of the ingredients together to your desired consistency.
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Add additional liquid to the blender if needed to thin out consistency for better blending. Depending on the strength of your blender, you may need more or less liquid to make the mixture blend.
Per serving**: 720 calories; 91 grams of carbohydrates; 22 grams of protein; 30 grams of fat***; 5.1 grams of fiber; 308 milligrams of sodium; 1,157 milligrams of potassium****
* For tofu, try a brand that does not need to be refrigerated until opened. You can find these brands on the shelf, in the nonrefrigerated health food or ethnic food section of your grocery store. Refrigerate any leftover portion of tofu after you open it at home.
** Made with Boost Plus, Ensure Plus, or a generic version of one of these products. Calories and protein will be somewhat lower if made with milk, soy milk, rice milk, or another liquid.
*** This recipe is high in fat, but contains healthy fat from the canola, almond, or olive oil.
**** If you are on a potassium-restricted diet, this recipe may not be right for you. Ask your doctor or dietitian if you are unsure of your dietary potassium limits.
If you are feeling good and eating well, you may not need high calorie eating tips and recipes. Instead, you can try our recipes in the Wellness Nutrition area.