Berry Tofu Protein Smoothie with Mango
Berry tofu protein smoothie with mango - Tofu provides the muscles with protein after exercise Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
Flaxseeds in our fruity shake are a real miracle cure: On the one hand, they have a high fiber content, which supports digestion and provides long-lasting satiety. On the other hand, linolenic acid, an omega-3 fatty acid, has a positive effect on cholesterol levels, resulting in fewer vascular deposits. The unsaturated fatty acid also has an anti-inflammatory effect and thus protects against heart disease.
It is important that with the supply of linseeds and with it connected to a high fiber admission sufficient liquid is drunk so that these can swell.
a further positive aspect is the protein content of linseeds and tofu. This cranks the fat burn and works together with movement true miracles. So go to the sport and then enjoy our berry tofu protein shake with mango.
Caution: With milk alternatives, always check the ingredients first, because sugar has often been added to these products. It is better to use an unsweetened version. In addition, of course, frozen fruit can also be used, for example, when the berry season is over.
(Percentage of daily recommendation)
| Calorie | 286 cal. | (14 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 11.2 mg | (93 %) | ||
| Vitamin K | 49.7 μg | (83 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 739 mg | (18 %) | ||
| Calcium | 340 mg | (34 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 2.14 g | |||
| Uric acid | 59 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 3 ½ ozs Strawberries
- 5 ozs Raspberries
- 3 ozs Blueberries
- 10 ozs Baby spinach
- 5 ¼ ozs Banana (1 banana)
- 3 ½ ozs mango pulp
- 4 ozs Avocados (one half of the fruit)
- ½ organic lime
- 1 Vanilla bean
- 7 ozs All-natural tofu
- 1 tsp flaxseed (flour)
- 14 ozs Almond milk
Kitchen utensils
Preparation steps
Clean and wash strawberries. Wash and drain raspberries and blueberries, setting aside 2-3 berries at a time. Wash baby spinach and shake dry. Peel and chop banana and mango.
Lift flesh of half avocado from peel with a spoon. Rinse lime in hot water, rub dry, cut in half and squeeze out juice. Cut vanilla bean in half lengthwise and scrape out vanilla pulp with a knife.
Place prepared fruit and vegetables with lime juice, vanilla pulp, tofu, flaxseed and soy drink in a stand mixer or blend evenly using a hand blender. Carefully pour the drink into 3 glasses. Spread the raspberries and blueberries on the berry tofu protein shake with mango and serve.
