This smoothie with cauliflower is really good; like my six-year-old daughter who is in an "anti-smoothie phase" asked me to make it over the weekend! I can't even pinpoint the flavor, it's reminiscent of gingerbread and simply delicious-ness.
It's made with a full serving of cauliflower rice (a cruciferous powerhouse), frozen banana, plus tahini. For some that last ingredient is a hard taste to adjust to; allow me introduce you 🙂
What is Tahini?
Tahini is simply ground, hulled sesame seeds. It's creamy, buttery, nutty, and a little sweet. It's also a bit astringent, likely because of the tannins. Tahini is a great alternative to peanut or almond butter — because it helps diversify your plant intake.
Sesame seeds are a nutritional powerhouse, that include:
- Macronutrients: fiber & protein
- Micronutrients: B vitamins, magnesium, selenium & zinc
- Several phytonutrients, like the benefits of sesamin, including the potential to raise the vitamin E levels in our bodies
Is Raw Cauliflower Good in Smoothies?
Yes! I love using frozen cauliflower in smoothies because it makes them cool and thick.
I use frozen rice cauliflower, which is typically raw or par-boiled. Frozen veggies are often cheaper and easier to prepare. Plus, if they're not in-season they're more nutritionally dense than their fresh counterpart.
Why do people put Cauliflower in Smoothies?
Simple, plant diversity! The best way to cultivate a healthy microbiome is plant variety, which is why I love smoothies so much (loads of plant variety)!
We often use ingredients like berries, bananas and spinach in smoothies — but cauliflower is a fun, new option.
Cauliflower in smoothies provides a cold, creamy texture with a fairly neutral flavor. Which means you can experiment, and add cauliflower to your favorite smoothie.
How to Include your Kids
Kids LOVE to help in the kitchen!
- Teach them to freeze any leftover, or overly brown bananas to avoid the trash.
- Simply, peel your bananas, break them into two or three pieces and drop in a freezer bag. This is a great way to save produce ($$$) that is going bad and teaches your kiddos to eliminate waste.
A note on functional ingredients
Smoothies are a great vehicle for functional ingredients like adaptogens. Adaptogens are just as the name suggests, they help us adapt to, and manage chronic stress. Ashwagandha is a common type of adaptogen.
Chronic stress is a real issue and is correlated with many of the leading causes of disease including cancer, coronary heart disease, accidental injuries, respiratory disorders, cirrhosis of the liver and suicide.
Note that I do not recommend including adaptogens when serving kids.
Kid Favorite Smoothie with Cauliflower
- Measuring Cups & Spoons
- 1 cup Milk of Choice
- 1 cup Riced Cauliflower, Frozen
- 1 Banana, Frozen
- 2 Tablespoons Tahini
- 1 Tablespoons Molasses
- ½ teaspoon Vanilla Extract
- ⅛ teaspoon Salt
- ¼ teaspoon Nutmeg
- ¼ teaspoon Ashwaghanda, optional*
- Protein Powder of Choice, optional
- 1 cup Ice, optional to achieve desired consistency
- Pour your milk in a high speed blender first to help facilitate blending.
- Follow with remaining ingredients, except ice.
- Finish adding desired amount of ice to achieve your optimal smoothie consistency. **
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