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Tropical Cauliflower Smoothie

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Sneak some cauliflower into your morning with this Tropical Cauliflower Smoothie! Made with cauliflower, almond milk, pineapple, mango and banana, it’s a sweet way to enjoy this cruciferous vegetable! Perfect for meal prep!

If you’re looking for more smoothie ideas, check out my Coffee Protein Smoothie or Apple Cinnamon Smoothie!

Cauliflower smoothie being poured from a blender into a glass, surrounded by cauliflower florets, hemp hearts and a white bowl of diced pineapple

Have you ever tried cauliflower in a smoothie? I hope this recipe encourages you to try! Cauliflower in its raw form is an excellent source of vitamin C and a good source of vitamin K, but it can be a challenging vegetable to use in a smoothie because it has a very distinctive flavour. You need enough sweetness in the other ingredients to balance and mask the taste. Tropical flavours were a natural choice!

Ingredients

  • Almond milk – or any milk of your choice
  • Cauliflower florets – if I have time, I like to wash and freeze the florets the day before I make the smoothie
  • Pineapple – I buy frozen pieces to save time
  • Mango – ditto. I buy frozen so I don’t need to spend time slicing and dicing!
  • Banana – for creaminess and sweet flavour that helps to mask taste of cauliflower
  • Hemp hearts – for added protein and healthy fats
  • Chia seeds – Added for fibre, omega 3 fats, calcium and iron. Chia can hold ten times its weight in water, so it gives the smoothie a thicker texture, particularly if you’re leaving the smoothie in the refrigerator overnight.
Two glasses of cauliflower smoothie garnished with pineapple and a silver straw surrounded by cauliflower florets, hemp hearts and a white bowl of diced pineapple

How to make it

Place the almond milk, cauliflower, pineapple, mango, banana, hemp hearts and chia seeds in a high-speed blender and blend until smooth and creamy. Serve immediately or store in a sealed container in the refrigerator for up to a day.

Can I make this smoothie the night before?

Yes! This smoothie holds up well in the refrigerator overnight. Simply give it a shake or stir before you drink it.

Do I need to cook cauliflower to use it in a smoothie?

No, it’s not necessary to cook the cauliflower. I used fresh, thoroughly washed florets in this recipe. However, if you do have leftover steamed or plain cooked cauliflower (not roasted), you could freeze it for smoothies!

What can I use instead of banana in a smoothie?

If you’d rather avoid banana, you could leave it out completely or use half of an avocado. If you’re going to leave out the banana and avocado, I recommend freezing the cauliflower florets. When cauliflower is frozen it gives a creamier texture to the smoothie. The chia seeds also help to thicken the texture.

Tips for success

1. Be sure one or two of the ingredients are frozen rather than fresh (I find it’s easiest to do this with pineapple and mango). This will give the smoothie a frosty texture, without diluting the flavour with ice.

2. If you’re using the hemp hearts and chia seeds, I find they blend most easily if you put them in right after the almond milk, but before the fruits and vegetable. This is true for protein powder, too, if you add this to your smoothies.

Two glasses of cauliflower smoothie garnished with pineapple and a silver straw surrounded by cauliflower florets, hemp hearts and a white bowl of diced pineapple

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Two glasses of cauliflower smoothie garnished with pineapple and a silver straw surrounded by cauliflower florets, hemp hearts and a white bowl of diced pineapple

Tropical Cauliflower Smoothie

Laura Lawless, BASc
Sneak some cauliflower into your morning with this Tropical Cauliflower Smoothie! It's a sweet way enjoy cauliflower that's perfect for meal prep!
Servings 2
Calories 311
Prep Time 5 mins
Total Time 5 mins

Ingredients

  • 2 cups almond milk
  • 1 cup cauliflower florets
  • 1 cup pineapple chunks
  • 1/2 cup mango slices
  • 1 banana
  • 2 tablespoons hemp hearts (optional)
  • 2 tablespoons chia seeds (optional)

Instructions
 

  • Place all ingredients in a high-speed blender and blend until smooth and creamy. Serve immediately or store sealed in the refrigerator (mason jars are perfect for this!). Consume within a day.

Notes

  1. Be sure one or two of the ingredients is frozen rather than fresh, to give the smoothie a frosty texture, without diluting the flavour with ice. 
  2. Nutrition estimate includes hemp hearts and chia seeds. 

Equipment

Blender
Dry Measure Cups
Liquid Measure
Measuring Spoons

Nutrition Estimate

Calories: 311kcal | Carbohydrates: 40g | Protein: 11g | Fat: 14g | Saturated Fat: 1g | Sodium: 344mg | Potassium: 569mg | Fiber: 10g | Sugar: 22g | Vitamin A: 610IU | Vitamin C: 84mg | Calcium: 418mg | Iron: 4mg
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Portrait of Laura Lawless in a green sweater standing in front of white shelving filled with food photography props.

Hey, I’m Laura!

Creator of The Recipe Well


I love food and cooking, but hate doing the dishes. I use my nutrition degree to create easy, approachable recipes that will help you find your happy place in the kitchen.

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