Healthy Recipes
Authored By:  Ellen Sue Spicer of Hands on Nutrition
A great way to boost your protein intake.
Diet Types: Dairy Free, Vegetarian, Vegan
Ingredients:
  • one package silken tofu
  • one scoop protein powder
  • 2 tablespoons coffee substitute
  • 2 tablespoons Carob powder or cocoa powder (unsweetened)
  • Dash of vanilla
  • dash each of cinnamon, nutmeg, and cloves
  • 1/4 to 1/2 cup honey or maple syrup to taste
  • Serves: 2
    Cooking Time: Under 15 minutes
    Instructions:
    Place all ingredients in the blender and whirl until smooth. Refrigerate one hour. Serve as is or with a topping of Granola. Variation: Add a ripe banana or other fruit. Yield: About 2 cups.

    Note: The amount of dry ingredients may vary slightly because of the different consistencies of different brands of silken tofu and the amount of maple syrup you use. Silken tofu has a smoother, less beany taste than regular tofu. It works well in desserts, smoothies and other recipes calling for a sweeter taste. Look for it on shelves as well as in the refrigerated section, since there is one brand (Mori-Nu) that need not be refrigerated until after it is opened.


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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 2
    Amount Per Serving 
    Calories 334
    Calories from Fat 40
     % Daily Value*
    Total Fat 4g7%
      Saturated Fat 1g4%
      Mono Fat 1g 
    Sodium 282mg12%
    Total Carbs 52g17%
      Dietary Fiber 4g16%
      Sugars 35g 
    Protein 25g 
    Iron18%
    Calcium13%
    Vitamin B-122%
    Vitamin B-65%
    Vitamin E2%
    Vitamin A0%
    Selenium43%
    Manganese90%
    Copper20%
    Zinc21%
    Potassium22%
    Phosphorus20%
    Magnesium20%
    Pantothenic acid4%
    Niacin9%
    Riboflavin29%
    Thiamin13%
    Folate5%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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