Support Your Gut: Tofu Berry Bliss Pudding

Disclaimer: I’m delighted to be partnering with BiomeBliss, a delicious prebiotic powder, for this post.  The opinions below are my own  and I only partner with brands with whom I aligned. Thank you for supporting the brands that make Mary’s Nutrition Show and our accompanying blogs possible.

Do you have cravings?


Struggle with feeling satisfied after meals?  Eat more than you should, and then realize it too late? You aren’t alone!

One of the critical food components that helps us to feel satiated and which is lacking in most diets is fiber.  This is not only because fiber takes longer to digest, thus keeping us fuller longer, but because many sources of fiber contain something called “pre-biotics” which keep our bellies and brains happy.



You ask. (I can see that little wrinkle forming in the spot where your unibrow might be.)  Don’t you mean “pro-biotics”, like the stuff in yogurt?   Actually, pre-biotics are compounds that provide sustenance to the “probiotics” or good bacteria, living in our gut which play a super important role in our health. Feeding these hungry and beneficial microbes helps us feel satisfied for longer periods of time and can result in fewer cravings.  Many plant foods such as fruits and veggies, beans and grains, provide us with fiber, but most Americans are sill lacking the recommended amount.


Enter, BiomeBliss, an easy peasy way to get in 8 grams of fiber. Bam!

BiomeBliss is a tasty powdered concoction of natural prebiotics from oats, blueberries and the fiber part of the agave plant. Our brain and gut communicate with each other to monitor and manage hunger signals so when our gut microbes are well-nourished, they release molecules that travel all the way to our brain saying “I’m satisfied.” Our brain responds in kind by reducing hunger signals. For many, this absence of hunger can be a great way to help manage cravings and maintain a healthy weight.  For others, a happy gut can also help improve mood, enhance sleep and even, as they say, keep things running smoothly.


There have also been studies that demonstrate that sufficient prebiotic intake can help with keeping our blood sugar stable.

Luckily, at just 60 calories and with most of the sugar removed, BiomeBliss can fit into almost any dietary pattern you may be following, whether Vegan, Keto or Mediterranean.  Additionally, most folks I meet are frequently on the hunt for simple ways to get in more fruits and vegetables.  Well, BiomeBliss provides several servings per scoop with no worry about things going bad in the fridge. Plus, boy, do I love it when things that are good for me taste good! Blueberries? Yum! Oatmeal? Delish!  Toss a scoop of BiomeBliss into a glass of water or smoothie and sip away those hunger-relieving 8 grams of gut-boosting fiber.


Not much of a smoothie sipper?  No worries! I’m often a fan of chewing my nutrients, which is why I tried my hand at making “Tofu Berry Bliss Pudding” using BiomeBliss,

which turned out to be, if I do say so myself, pretty delish, and ridiculously easy.  People often complain about how tofu “has no taste”.  This is why it’s such a perfect match with BiomeBliss which, not only bursts with fruity “flava”, but adds a gorgeous purple color that I wish I could transfer to my couch!

Plus, this recipe has 5, count ’em 5, ingredients

and takes about 5 minutes of work, tops, most of which involves opening things and letting them plop or pour into a food processor and then pressing “on”.  Phew!  Easy.

Tofu grants you about 6 or 7 grams of protein per 4 ounce serving in addition to healthy phytochemicals (beneficial plant chemicals) which are also supportive to your gut bacteria.  Turns out this is a yummy mini breakfast, snack or even dessert!  Your gut bugs are calling.  Give them a little something to cheer about.  Want to try it?  Get 15% off with discount code “bliss15” when you check out at


Tofu Berry Bliss Pudding

Prep time: 5 minutes


8 oz silken tofu

1 scoop BiomeBliss

1/2 tsp vanilla or ¼ tsp almond extract

1/8-1/4 tsp cinnamon

1 heaping tablespoon of nut butter for additional flavor (Note: This will add an extra 80 calories total to this recipe)

Optional: ¼ cup berries of your choice


Blend all the ingredients in a food processor for 60 seconds.  Scoop out and serve in small bowls or festive glasses. Chill for 1 hour in the refrigerator if so desired.  Garnish with mint or basil, a few berries or a sprinkle of cinnamon.

Serves: 2

Original Recipe by Mary Purdy



Mary Purdy is a Registered Dietitian with a Masters in Clinical Nutrition from Bastyr University. Past experience: Private practice (8 yrs), Adjunct professor at Bastyr University, Clinical Supervisor at Bastyr Center for Natural Health and Coach/Clinical Education Lead at the Scientific Wellness company, Arivale. Mary takes an integrative/holistic approach to diet, health & wellness and believes that food is medicine!

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Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 11 years of clinical experience and a healthy sense of humor. Join the weekly conversation! Episodes come out weekly.

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  1. Marissa

    This looks amazing! I struggle with feeling uneasy after eating yogurt (but I love to eat it), so I’m excited to try this!!

    • Mary Purdy RD

      Ah, yes! This might be a perfect option for you. Feel free to experiment with flavors and such. Let me know how it goes!

  2. Jenna Walenga

    This is a great option! I’m so tired of just eating yogurt, etc.

    • Mary Purdy RD

      Yes! A very nice alternative to yogurt. Hope you find it as yummy as I did!

  3. Kristen

    It’s berry season so this is on my make list now. Thanks!

    • Mary Purdy RD

      Awesome! I hope you enjoy it 🙂

  4. Lisa Hugh

    Thank you for this! Looks like an amazing summer recipe that will be very satisfying.

    • Mary Purdy RD

      Yes! I certainly enjoyed it. Chilled especially works in summertime!


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First things first: I love chocolate. I love kale. And I consume them both regularly, but generally not at the same time (although, ask me about my chocolate, berry & kale smoothie!) I also love helping people find easy ways make their body, mind, and life better while also making eco-friendly choices that support the health of our planet.


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