Fruity Tofu Smoothie

Note: This recipe is for anyone following a vegetarian (meat-free) diet.

Do you skip breakfast because there’s no time to make it? This smoothie is ready in minutes and is loaded with vitamins.

Prep time: 5 minutes

Ingredients:

• 1/3 c. apple juice

• ½ c. (4 oz.) soft tofu, drained

• 1 c. fresh or frozen berries

• 1 banana

• 4 oz. nonfat fruit-flavored yogurt

• 1 tsp. honey

• 4 ice cubes

Utensils:

• measuring cups

• measuring spoons

• blender (you’ll need help from your adult assistant)

Directions:

1. Place apple juice, yogurt, tofu, berries, banana, and honey in a blender. Cover and process until well blended.

2. While the blender is still running, drop ice cubes into the blender one at a time (through the hole in the lid) until smooth.

3. Pour the smoothies into tall glasses.

Serves: 2

Serving size: 1-1/3 cup

Nutritional analysis (per serving):

• 175 calories

• 7 g protein

• 3 g fat

• 33 g carbohydrate

• 3 g fiber

• 2 mg cholesterol

• 33 mg sodium

• 131 mg calcium

• 1.3 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Try a variety of berries and different flavors of yogurt.

Source: kidshealth.org

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