Tofu is a curd made from soybeans. It is available in different textures. It provides protein and iron. Firm tofu is also a source of calcium. The fat in tofu is unsaturated and cholesterol-free.

Sweet Tart Smoothie

125 mL Western Family grape juice ½ cup
125 mL Western Family natural soy beverage ½ cup
125 mL Western Family frozen cranberries ½ cup
125 mL dessert-style tofu, plain ½ cup
15 mL Western Natural organic honey 1 Tbsp
ice cubes as desired for thickness

1. Combine all ingredients in a blender and blend until smooth. Serve immediately.

Makes 2 servings

Nutritional analysis per serving
Calories 247, Protein 15 g, Carbohydrate 21 g, Fat 9 g