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  • Kathryn Fourie

FULLsome Peanut Butter & Jelly (PBJ) Smoothie

Updated: Jan 25, 2021

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I am one of those people who tries to plan to eat well during the day. I think about what I am going to eat for my first meal when I am closing my eyes the night before! However, probably three days out of seven I get too busy (read distracted) to make proper food. Two years ago - this is where toast and peanut butter and jam would come into play. However, having learned quite a bit more about nutrition - I now know why those gloriously tasty slices of toast would leave me feeling completely empty about thirty minutes later. In the grand order of macro-nutrient digestion:

  1. Carbohydrates, especially processed or refined carbohydrate based foods, digest the quickest.

  2. Protein based foods take the second longest.

  3. Fats the third longest.

  4. Fibre takes the fourth longest.

Enter the tofu smoothie. Yup. Tofu. Smoothie. You read that right! You know how many people say "Oh tofu doesn't taste like anything!" or "Tofu is a neutral taste so it just takes on the taste of whatever you add it to"? Well, they are not wrong. Tofu is pretty neutral and CAN go into anything, including smoothies where it makes an amazing creamy base which is packed with protein, iron, calcium, magnesium, manganese and phosphorus. It is low in saturated fat too - so in many ways is a big one-up on full cream yoghurts which are often a base in smoothies.


Tofu, blueberries, dates, soy milk, peanut butter smoothie
Berries, tofu, dates, peanut butter = YUM!

My go-to-gal smoothie on a busy day will consist of a 50g - 100g base of tofu, to which I can go in many directions! Will it be cacao and dates, will it be strawberries and coconut cream, will it be spinach, apple, lemon and maple? It's often dependent on what's going on in the fridge or garden department - but today I want to share with you the Peanut Butter & Jelly Smoothie.


You will need:


  • 50g - 100g Tofu (firm or silken - doesn't matter)

  • 3 or 4 dates

  • 2 - 3 TBSP Blueberries (or can be blackcurrants or bramble berries if you have them)

  • 2 TBSP Peanut Butter

  • 200 mls liquid (nut mylk or water, or a mix of both)


Add all the above into a Nutribullet, blender or even use a hand stick blender in a tall jug. Blitz until smooth and creamy! If you have a sweet tooth you can add maple syrup, agave or just plain 'ol sugar in a pinch.


Give it a whirl! I'd love some feedback on your own variations :)



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