Tropical Green Cauliflower Smoothie

Tropical Cauliflower Smoothie Recipe

  • by Robin Frey
4.5 from 2 Reviews

 

Get an easy extra serving of veggies in this sweet and herbal cauliflower smoothie recipe, made with tropical fruit and fresh basil.

Yield 12 oz
Calories 160 cal
Yield and calories may vary depending on produce used and method of extraction.
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Sweet
Savory
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Light
Bold
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Fruit
Veggie

Time

Prep Time
03:00
Blend Time
03:00
Total Time
06:00

Vegetables are undeniably good for you. Full of vitamins, minerals, and phytonutrients, who couldn’t use more veggies in their lives?

Now, let’s be real for a moment. Many of us struggle to eat recommended the 2-3 cups of vegetables per day. What’s more, some nutritionists and doctors are suggesting that we should be eating 8 (!) servings of veggies every day! 

cauliflower green smoothie on a marble counter

But don’t panic! You don’t have to cram an extra salad into every meal. Whether you’re cooking for yourself, or for young ones, smoothies are an easy way to sneak an extra serving of veggies into your day. 

However, the prospect of doing so can be daunting. You may wonder “Which veggies taste good or are unnoticeable in smoothies?” Or maybe “How do you make sure your smoothie tastes good and not like a runny, blended salad?”

Expert chef Ari Sexner has done the work for you. Through trial and error, he developed the perfect cauliflower smoothie recipe.

It tastes like a bright and fresh fruit smoothie, with no indication that you are drinking veggies! It’s mild taste is perfect for anyone, even if you have veg-averse kids (or are veg-averse yourself)!

Take the first step towards a healthy, vegetable-rich life with this yummy and fresh blend. 

Click here to jump straight to the step by step recipe. Read on to learn why we love it.

Why We Love This Cauliflower Smoothie Recipe

Cauliflower is the perfect vegetable to include in smoothies. It has a mild flavor, is and is full of nutrients. Dietitians and nutritionists recommend it as part of a clean eating lifestyle due to its vitamin and mineral content and low kcal. 

Chef Ari created this healthy recipe to highlight cauliflower’s flavor and texture in a delicious blend.

Here’s what he had to say about his creation:

“Cauliflower is a very underused item in smoothies, but is sort of a hidden gem. It is very neutral in flavor, provides great nutrients, and is an emulsifying element. It works really well in green smoothies and less sweet smoothies. For this blend, we wanted to take the flavor profile up a notch by including another underutilized ingredient, the herb, basil.”

As good as this smoothie tastes, its health benefits are even more impressive.  

The Health Benefits of This Cauliflower Smoothie

Ingredients to make cauliflower green smoothie with mango, coconut water, spinach, basil and plant based almond milk

The many benefits of this recipe include:

  • Great for overall wellness. Cauliflower should be called a superfood with its high levels of vitamin C,  calcium, potassium, and antioxidants. The basil in this blend gives you a great dose of vitamin A and phytonutrients!
  • May lower cholesterol. Cauliflower is high in fiber which has been found to lower cholesterol and support a healthy heart!
  • Anti-inflammatory. Basil and cauliflower naturally contain anti-inflammatory properties. 
  • Nutrient dense and gut healthy. The pineapple, almond, and mango in this blend are full of vitamin C and manganese while supporting your immune system and improving digestion.
  • Low carb, gluten-free and dairy-free. That keeps it kosher for a lot of common diets.
cauliflower green smoothie on a marble counter

How to pick a ripe mango

Finding a perfect, juicy, and sweet mango at your local grocery store or farmers market may seem like a challenge.

If you’re unsure of what to look for to find a perfectly ripe mango, check out our article: How to Pick a Ripe Mango

Health Benefits

  • antioxidant
  • aids weight loss
  • lowers cholesterol
  • supports immune system
  • improves digestion
  • increases energy

Ingredients

frozen cauliflower 1 oz 28 g 1/3 cup cauliflower
frozen pineapple 2 oz 57 g 1/3 cup pineapple
frozen mango 1.75 oz 50 g 1/3 cup mango
almond milk 4 oz 113 g 1/2 cup milk
coconut water 2 oz 57 g 1/4 cup water
spinach 0.75 oz 21 g 3/4 cup spinach
agave nectar 0.75 oz 21 g 1 tablespoon nectar
basil 0.15 oz 4 g 7 basil leaves

Directions

  1. Blend all ingredients together in a high-speed blender until desired consistency is reached. Take care not to over-blend.

Pro Tips

  • The cauliflower florets blend best when chopped small to fine and then frozen. You may want to consider purchasing riced cauliflower to make meal planning easier!

  • Although fresh cauliflower is available year round, it is in-season from autumn to winter. Using produce when its in season is fresher, tastes better, is higher in nutrients, and is typically less expensive than buying it during its off-season.

  • Use store bought, ideally unsweetened almond milk or make your own with our Classic Almond Milk Recipe.

  • Looking to add more healthy fats? Nut butters like peanut butter or almond butter can be a good addition to smoothies, but will have an impact on the overall flavor that Chef Ari has developed in this blend. Chia seeds are a more neutral option to add healthy fats and protein!

  • On a Low FODMAP diet? Substitute the cauliflower with frozen zucchini and replace the mango with frozen banana. For a low-FODMAP sweetener alternative to agave, try maple syrup! The flavor profile won’t be the same, but you’ll still get a great dose of vitamins and minerals and a serving of veg!

 

 

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3 Comments

  1. 5 stars
    Just made. AMAZING flavor & that is such a unique green.

    Reply

    1. Glad you liked it Judy! Thanks for sharing 🙂

      Reply