Tofu is a good source of protein and excellent source of iron and calcium. Squash is rich in beta carotene – vitamin important for vision, bone growth and reproduction. This smoothie is great energy booster as well, because B vitamins can break down proteins and turn them into energy.

Directions

Cut squash in half and remove seeds from the inside. Preheat oven to 300F. Place both halves on cookie sheet and bake for approximately 20 minutes.

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When cool enough to handle scrape out the inside into a bowl. Mix with tofu, soy milk and yogurt. Press this mixture.

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Add condensed milk and stir well.

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Cool down and serve cold.

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  • Ingredients for 2 servings

  • 1/2 autumn squash
  • 3/4 cup tofu
  • 3/4 cup soy milk
  • 1/4 cup yogurt
  • 2 tbsp. sweetened condensed milk

    Directions

    Cut squash in half and remove seeds from the inside. Preheat oven to 300F. Place both halves on cookie sheet and bake for approximately 20 minutes.
    1. list
    When cool enough to handle scrape out the inside into a bowl. Add tofu, soy milk and yogurt and mix everything together. Press this mixture.
    2. list
    Add condensed milk in the pressed mixture until desired consistency and sweetness is reached.
    3. list
    Cool down and serve cold.
    4. list

Tips

You can refrigerate ingredients before pressing if you want your smoothie to be cold.
In this recipe we used fortified soy milk to get better nutritional value.


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Nutrition Facts
2 servings per container
Serving size 1/2 of recipe (448g)

Amount per serving
Calories 244
% Daily Value*
Total Fat 8g 10%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 7mg 3%
Sodium 85mg 4%
Total Carbohydrate 34g 12%
Dietary Fiber 1g 4%
Total Sugars 13g
Includes g Added Sugars 0%
Protein 14g

Calcium 59mg 5%
Iron 38mg 212%
Vitamin D 11%
Vitamin E (Alpha Tocopherol) 15%
Vitamin K 3%
Thiamin 17%
Riboflavin 21%
Niacin 12%
Vitamin B6 17%
Folate 17%
Vitamin B12 21%
Pantothenic Acid 11%
Magnesium 28%
Phosphorus 20%
Potassium 27%
Zinc 10%
Copper 16%
Manganese 48%
Selenium 19%
Not a significant source of vitamin D, or potassium.

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.