Sarah Harper MS, RD, LDN, Author at The Addy Bean

Healthy Berry Bliss Tropical Smoothie Copycat Recipe

by Sarah Harper MS, RD, LDN | Jul 4, 2023 | Beverages, Breakfast, Recipes, Snack & Side Dishes

**Berry Bliss Tropical Smoothie: A Healthy Copycat Recipe**

Smoothies and smoothie bowls offer a fantastic opportunity to incorporate several servings of fruit into your diet. One smoothie recipe that I love is this Berry Bliss Tropical Smoothie. It’s my take on the Tropical Smoothie Cafe’s Blueberry Bliss. My Copycat version is a less expensive option and a healthier one too!

Furthermore, I love smoothies year-round. In the summertime, I love to make smoothies with fresh berries I collect from U-Pick farms or the farmer’s market.

During the winter season, when local fresh produce is limited, I delight in adding frozen fruits, picked at their peak of ripeness, into my smoothies.

So, let’s dive into this cool, refreshing, and healthy masterpiece, my Berry Bliss Smoothie.

What is in the Blueberry Bliss Smoothie from Tropical Smoothie Café

Tropical Smoothie Cafe’s Blueberry Bliss Smoothie contains Strawberries, Blueberries, Banana, Ice, and Turbinado Sugar (natural brown sugar).

In my variation of this recipe, I bump up the protein and replace the turbinado sugar with the caramel-like flavor of dates.

Dates are not only delicious but also offer many nutritional benefits. Dates are a good source of dietary fiber and contain essential vitamins and minerals. Because Dates are relatively high in calories from natural sugar they make a wonderful addition to smoothies, baked goods, energy bars, and desserts.

Why You’ll Love This Smoothie

I enjoy this smoothie recipe for numerous reasons.

Quick and Easy To Make: You can easily find all the ingredients in this smoothie at your local grocery store or online. Once you have your ingredients this smoothie takes 5 minutes or less to make.
Easy Clean-Up: Clean-up is super easy too. Once you finish making your smoothie, just give the blender and lid a quick rise. Even if you need to jet off to work, rinsing the blender for 10 seconds will remove smoothie bits that might crust over if left to dry in the sink all day.
Nutritious: This smoothie has 314 calories with 22g of protein, and 7g of fiber! Enjoy this smoothie as a satiating breakfast, snack, or even as a post-workout beverage! This smoothie makes for an easy way to replenish fluids and nutrients lost during a rigorous workout.
Delicious: Most important of all, this smoothie tastes fantastic. It is sweet, creamy yet refreshing, with just a hint of vanilla.

My Ingredients

Frozen Blueberries and Strawberries: Frozen fruit makes for extra thick and less watered-down smoothies
Sliced Frozen Bananas: I prefer frozen bananas for thickness, but fresh ones will do. If needed, you can always add ice to thicken it.
Soy Milk: A plant-based alternative to dairy milk. This is a terrific option for those trying to consume less animal products and soymilk has 8g protein per 1 cup.
Dates: When preparing smoothies, dates are my sweetener of choice.
Vanilla Protein Powder: You will love a bit of vanilla flavor added to this smoothie combination.
Collagen Powder: For individuals who include collagen as a dietary supplement, this is an excellent addition to any smoothie. Learn more about collagen supplementation in this WebMD article: Health Benefits of Collagen

How To Make

To begin, place your liquid of choice into the blender, followed by adding all the remaining ingredients.

By adding the liquid ingredients first, the blender will more easily blend the ingredients together.

How To Store

While I recommend savoring smoothies right after preparing them, if you intend to save some for later or engage in meal prepping, you have the option to store them in the refrigerator or freezer.

Freezer: Storage for up to 3 months – allow the smoothie to thaw out in the fridge overnight. If taking it for breakfast, give the smoothie a stir or re-blend it in a blender before enjoying it.
Refrigerator: Storage for 1-2 days. Just give the smoothie a stir before enjoying it.

Recipe Variations

This smoothie allows for the addition of various flavors, the option to switch out ingredients, or even omit certain elements altogether.

These variations make for an exceptionally adaptable smoothie for personal preferences.

Below are 11 recipe variations you will love:

Add a pinch of cinnamon to add a bit of warmth and spice
Add Greek Yogurt for a creamy addition
Add Nut Butter adds healthy fats and loads of flavor
Add seeds such as chia, hemp, or flaxseed meal for more fiber and protein.
Add Ice cubes to thicken
Add another berry, like blackberries, for a triple-berry smoothie
Swap the banana for Greek yogurt
Swap the strawberries or blueberries for blackberries or raspberries
Omit the protein powder, or use an unflavored protein powder
Omit the collagen powder
Omit the berries and up the banana for a plain Jane banana smoothie

FAQ (Ask A Dietitian!)

In the following section, I answer frequently asked questions about smoothies and the Blueberry Bliss Smoothie.

Is the Tropical Smoothie Café Blueberry Bliss smoothie healthy?

While Tropical Cafe’s Blueberry Bliss Smoothie is a great way to incorporate fruit into your diet, their recipe is loaded with sugar and contains minimal protein. My variation, on the other hand incorporates protein powder to provide a more satiating smoothie experience. In addition, my version has more fiber and less sugar.

What is a good liquid to use in a frozen berry smoothie?

This is a great question. Another way in which smoothies are super versatile is the choice of liquid base. From milk to juice to coconut water, you can get super creative with smoothie liquids.

Here are 10 Liquids to include in smoothies:

Dairy milk
Soy Milk
Almond, cashew, or hazelnut Milk
Coconut milk
Oat or rice milk
Water
Juice
A combination of ½ juice and ½ water
Coconut water
Tea or coffee

How much sugar is in the Blueberry Bliss?

For this question, I address the amount of added sugar and total protein, and fiber per serving in the Blueberry Bliss and my copycat version.

A Blueberry Bliss Smoothie from Tropical Smoothie Café has 75g of sugar (and only 1g of protein and 4g of fiber).

In my variation of this smoothie, there is 30g of sugar (22g of protein and 7g of fiber). My Blueberry Bliss copycat is definitely more bang for your buck.

Not only are you saving money by making this smoothie at home but additionally, you are making a healthier version of the Tropical Smoothie Café Blueberry Bliss.

What is the healthiest sugar for smoothies?

Below I list 6 sugars that are slightly healthier than table sugar due to the other nutrients included in these ingredients. However, keep in mind these alternatives and sugar are all forms of sweeteners and should be consumed in moderation as part of a balanced diet.

6 sugars that are slightly healthier than table sugar:

Dates/Date Syrup
Maple syrup
Honey
Agave Nectar
Fruit juice or fresh fruit
Coconut sugar

More Smoothies To Try

I love love love making smoothies at home. I continue to post my smoothie creations on The Addy Bean so others can enjoy them and experiment with smoothie combinations.

If you enjoyed this Berry Bliss Tropical Smoothie recipe, you will also enjoy the following smoothie recipes.

Green Juice Smoothie

Strawberry Smoothie Bowl [Vegan and High Protein]

Berry Rhubarb Smoothie

Berry Bliss Smoothie

Sarah Harper MS, RD, LDN

This Berry Bliss Smoothie has blueberries, strawberries, and bananas. It is refreshing, healthy, and satisfying.

Print Recipe Pin Recipe

Prep Time 5

Total Time 5

Course Breakfast, Snack

Cuisine American

Servings servings

Calories 314 kcal

Equipment

Blender
Blender tamper optional - you could pause the blender and use a spoon to mix as needed

Ingredients

2 cups unsweetened soy milk
½ cup blueberries
½ cup strawberries
2 frozen and sliced bananas
4 dates
3 tbsp vanilla protein powder optional (if vegan use a plant-based protein powder)
2 tbsp vital protein collagen powder optional (if vegan omit this ingredient)

Instructions

Starting with the liquids, add all the ingredients to a blender. Blend until smooth.

Nutrition

Calories: 314kcalCarbohydrates: 50gProtein: 22gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 1gSodium: 208mgPotassium: 889mgFiber: 7gSugar: 30gVitamin A: 604IUVitamin C: 35mgCalcium: 327mgIron: 4mg

Keyword 5-ingredient, banana, berry, protein, strawberry

Tried this recipe?Let us know how it was!

Easy Baked or Air Fried Tofu

by Sarah Harper MS, RD, LDN | Feb 13, 2023 | Lunch & Dinner, Recipes, Snack & Side Dishes

Easy Baked or Air Fried Tofu

I have enjoyed Easy Baked and Air Fried Tofu for over a decade. I first tasted a chewy and nutty piece of baked tofu in the summer of 2011 when I was studying abroad in Dunedin, New Zealand. On the weekends, I loved checking out the local farmers market and discovered a type of tofu I had never tried before – baked tofu.

Since that summer, I have continued to enjoy baked tofu and appreciate its versatility. Baked tofu’s subtle and neutral taste that absorbs all the flavors of marinades, sauces, and seasonings has made it an ingredient I always keep on hand. In this article, I will review how to make Easy Baked or Air Fried Tofu, discuss ways to serve baked tofu, and provide some educational information about tofu.

Why I Make This Recipe

This recipe has a fantastic texture, is extremely versatile, is easy to prepare, and is excellent for batch and meal prep. I also love this recipe because it adds protein to my meals. Especially when I batch cook this recipe, I can add it seamlessly to my lunches and dinners.

Best of all, because I eat mostly plant-based, having quick and easy plant-based protein options on hand makes maintaining a healthy and balanced lifestyle that much easier!

Ingredients

Some crispy tofu recipes call for cornstarch. I keep things simple and the only ingredients required include tofu and oil.

My favorite tofu to use are Mori-nu, Nasoya, and House Foods.

Step by Step Instruction for Easy Baked Tofu in the Oven or Air Fryer

Preheat

Oven: Preheat to 425°F. Place the baking rack in the middle or closer to the top half of the oven.
Air Fryer: Preheat your air fryer to 375°F for about 3 to 5 minutes.

Prepare Tofu

You want to remove excess water from the tofu (a very important step!). To do this, drain the tofu using a tofu press or pat the tofu dry(ish) with paper towels or kitchen linens. When you press tofu, some of the liquid is removed the tofu becomes denser, chewier, and creamier.
Cut the tofu into 1/2-inch to 1-inch slices or cubes.
Oven: Place the tofu in a single layer on a baking sheet lined with parchment paper.
Air Fryer: Place the tofu in a single layer in air fryer basket (this might take 2-3 rounds of air frying depending on the amount of tofu you are making).

Bake or Air Fry Tofu

Bake: Bake the tofu for 30-60 minutes, flipping halfway through. Remove the tofu from the oven when the edges are golden brown and the tofu is crispy.
Air Fry: Cook the tofu in the air fryer for about 12-15 minutes, flipping halfway through cooking, until the tofu is golden brown and crispy on the outside.

Serve

Once done, remove it from the oven and toss in your favorite sauce.
Serve the tofu with a dipping sauce, or use it in a salad, sandwich, or wrap.

How to Serve Easy Baked Tofu

This recipe is wonderful in a variety of recipes. Some of these recipes include but are not limited to:

This crispy tofu is a topping in a salad
Mix it into a gluten-free grain bowl
Stir it into a stir-fry and drizzled with soy sauce
Toss it into a sauce or drizzled with olive oil and spooned over rice or pasta
Serve it alongside a creamy dip as a snack or appetizer

Sharper Nutrition Fix: Tofu

What is Tofu?

Tofu is a plant-based food produced by condensing soy milk, coagulating it, and pressing it into solid blocks. It is rich in protein, providing all essential amino acids necessary for the body. Additionally, it has notable amounts of iron and calcium, making it a nutritious addition to a balanced diet.

How Does Tofu Taste?

Tofu has a mild, neutral yet, slightly nutty flavor. Moreover, acting as a blank canvas, tofu readily absorbs the flavors of the surrounding ingredients and marinades.

The Various Types of Tofu

Silken Tofu: This is the custard of tofu. Silken tofu has a soft and smooth texture. It is is made by coagulating soymilk without curdling it into solid blocks. It is delicate and often used in soups, smoothies, and as a vegan scrambled egg. This tofu variety has the highest water content.

Soft or Medium Tofu: Soft or Medium tofu has a lower water content when compared to silken tofu. During processing, the soy milk is coagulated into a solid block. This variety is great in soups and other dishes where a softer texture is desired.

Regular or Firm: Firm tofu has a solid tense texture. It is best used for grilling, frying, baking, and stir-frying. This tofu is an excellent choice for crispy baked tofu.

Extra Firm Tofu: The firmest variety of tofu, extra firm tofu, holds its shape the best. This variety is used for kebabs, stir-fries, and other dishes that require it to maintain its shape. This type boasts the lowest water content among the tofu varieties.

Bonus – Sprouted Tofu: Sprouted tofu is made with soybeans that have partially germinated prior to processing. The texture is similar to firm and extra firm tofu with a slightly nuttier flavor.

Enjoy This Recipe? Try these too!

Greens and Grains Bowl

Glass Noodle Salad

Southwest Quinoa Bowl

Original Article Published – 5/18/23

Creamy light green cilantro cashew dressing is sitting in a large bowl with crispy tofu.

Easy Oven Baked or Air Fryer Tofu

Sarah Harper MS, RD, LDN

Both Oven Baked and Air Fryer Tofu's create crispy, delicate, and dense tofu. This Easy Oven Baked or Air Fryer Tofu is excellent served tossed in your favorite sauce, served with a dipping sauce, or use in a salad, sandwich, or wrap!

Print Recipe Pin Recipe

Prep Time 20

Cook Time 30

Total Time 50

Course Appetizer, dinner, lunch, Main Course, Salad

Cuisine human

Servings

Calories 233 kcal