This simple Tofu “Yogurt” is delicious and a great way to start the day! A powerhouse of energy, this creamy, non-dairy “yogurt” is packed with clean protein, vitamins, and minerals. Tofu contains ample amounts of all 9 essential amino acids, making it a solid complete protein! Tofu is also rich in calcium, manganese, selenium, phosphorus, copper, magnesium, iron, and zinc.
Choose your own flavor adventure: add your choice of fresh or frozen berries! Blueberry, strawberry, and mixed berries are my favorite, and I usually opt for frozen since I always have frozen fruit on-hand. Only add banana if the entire batch is going to be eaten immediately, this “yogurt” doesn’t store well with banana!
I love to pair this tofu “yogurt” with my Almond Vanilla Granola. The combo makes a satisfying breakfast, snack, or even a (healthy!) dessert. Yum!
What kind of tofu works best?
I prefer medium firmness! Technically any kind will work but Silken will be on the runnier side so it will need to be refrigerated before eaten and extra firm is just a little too thick for my liking. Try to stick with medium if you can.
Silken and medium-firm are both soft enough that this “yogurt” can be made in a blender. Firm and extra firm are too thick for my blender so I pull out my food processor for those.
Is the soy in tofu bad for you?
No. Unless you have an allergy. But I know that’s not your question.
I was under the impression that soy caused breast cancer but I can’t pinpoint when and where I got this information. Can you? I had such a negative conception towards soy, I avoided it at all costs.
“Playing with fire,” I’d think to myself, shaking my head and passing by a soy product at the grocery store. Where did this thinking stem from? No one bats an eye when you reach for a handful of almonds, an apple, or eat a bowl of strawberries in a single sitting — yet those all have phytoestrogens, too!
Here’s what happened: studies were done on mice in the 70s and 80s; breast cancer cells were grafted on the rodents and they were fed a diet of soy. Breast cancer cells grew. Assumptions were made that phytoestrogens fuel breast cancer growth in everyone. Turns out, humans metabolize soy very differently than mice.
But that wasn’t discovered until 2009 when studies on actual humans were done. What happened then? Not a single study showed cancer growth with soy consumption. In fact, they only showed beneficial effects1 including lowering the risk of breast cancer occurrence, recurrence, and death!
I find this topic delightfully intriguing and if you’d like to learn more, check out my article:
Want to try another delicious tofu breakfast? Egg-less tofu scrambles! If you’ve never had one, it will knock your socks off! Try my Veggie Tofu Scramble with Herbed Potatoes!
Creamy Tofu “yogurt”
Ingredients
- 1 package of tofu medium firm
- 1 Tbsp almond butter
- 1 Tbsp lemon juice
- 2-4 tsp maple syrup to taste
- 1 tsp vanilla extract optional
- 1 cup frozen or fresh fruit of choice avoid banana
Instructions
- Use a blender and add all ingredients. Blend until smooth. Add more sweetener or fruit to-taste. Enjoy!
Notes
- This “yogurt” is best eaten fresh and keeps in the fridge only about 1 day, so eat up!
- If you’d like to add probiotics to give this the traditional yogurt benefits, open up a probiotic capsule and stir it in!
