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Soy Smoothies

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Nutritional Information

Serves 2

Amount Per SERVING (Quick & Easy Smoothie):

Calories 220
Protein 6g
Total fat 2g
Carbs 46g
Cholesterol mg
Sodium 15mg
Fiber 2g
Sugars 34g

Even smoothie lovers who keep their blenders primed and ready are always on the lookout for new recipes to add to their repertoire. Their criteria? Easy assembly (not too much measuring), creative ingredients and plenty of wiggle room for add-ins and substitutions. That's why we came up with the following system: a smoothie base that's low-cal, nutritionally balanced and ultra-versatile, plus five fun recipes to try it with. It's just the thing to get you going in the morning—or help you chill out on a sultry summer afternoon.

Bananas and silken tofu provide a one-two punch of fiber and protein, and give smoothies dairy-free richness. For thicker smoothies, add more ice cubes or freeze your fresh fruit before blending it.



  • 1 banana
  • 1/2 cup soft silken tofu (about 4 oz.)
  • 2 Tbs. maple syrup or honey
  • 6 ice cubes


1. Place banana, tofu, maple syrup and ice in blender with one of the ingredient combinations below, and process until smooth. Pour into 2 glasses, and serve.

  • Quick & Easy: Add 1 cup fruit juice of choice and 1/2 cup fresh or frozen fruit.
  • Bright-Eyed & Berry-Laced: Add 1 cup pomegranate-blueberry juice and 1/2 cup frozen strawberries.
  • Razzle-Dazzle Raspberry: Add 1 cup orange juice, 1/2 cup frozen raspberries, and 2 tsp. lime juice.
  • Tropical Treat: Add 3/4 cup mango juice, 1/2 cup frozen peaches, 1/4 cup mango sorbet and 2 Tbs. lime juice.
  • Crantastic Creation: Omit syrup from base and add 3/4 cup cranberry juice, 1/2 cup frozen cranberries and 1/4 cup plus 2 Tbs. cranberry concentrate.
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