Serves 1
Soy is an excellent source of protein for people following a plant-based diet. This legume contains all nine essential amino acids that must be acquired from the diet. These amino acids include leucine, which triggers muscle protein synthesis and creates muscle proteins needed for muscle growth, maintenance, and recovery after exercise.
Ingredients:
80g silken tofu
1 tbsp unsweetened cocoa powder
1 ripe banana
1 tbsp nut butter (any type)
100ml plant milk (any type)
1 tbsp honey (maple syrup if vegan)
Method:
Place all the ingredients in a blender and blitz until smooth.
Nutrition per serving:
392 calories
16g fat
4.8g saturated fat
42g carbohydrate
35g sugar
5.3g fibre
16g protein
0.2g salt
Good source (%RDA):
Potassium (48%)
Calcium (55%)
Magnesium (46%)
Iron (47%)
Zinc (31%)
Vitamin B1 (27%)
Vitamin B3 (37%)
Vitamin B6 (37%)
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