How do you steam cauliflower?

You can either use a steamed on the stovetop of the microwave. If using a steamer, then you should steam the cauliflower florets for about 5 minutes. If you use the microwave, you can steam them for about 2 minutes. You can also use my recipe for Instant Pot Cauliflower !

How do you make a smoothie thick and creamy?

You need to freeze your ingredients ahead of time. Another way to get thick and creamy smoothies is to use a high-speed blender. I recommend a Blendtec or a Vitamix .

Can I use frozen cauliflower rice in this recipe?

Yes, but just know that most packaged frozen vegetables you buy at the store are meant to be cooked before consumed. So, it's best to at least blanch your own vegetables before freezing them to prevent food borne illness.

Can I make this a meal replacement smoothie?

Yes! Just add 1-2 scoops of your favorite protein powder. See my list of the best clean protein powders or the best protein powders for pregnancy .

Peanut Butter Cauliflower Smoothie

Name: Peanut Butter Cauliflower Smoothie
Prep time: 5 min
Cook time: 1 min
Total time: 6 min
Yield: 2
Cuisine: Healthy
Ingredients: 1 cup unsweetened almond milk; 1 cup frozen cauliflower florets; 1 frozen banana; 2 tablespoons natural peanut butter; ½ teaspoon vanilla extract; 2 Medjool dates

Ingredients

Units Scale

1 cup unsweetened almond milk
1 cup frozen cauliflower florets
1 frozen banana
2 tablespoons natural peanut butter
1/2 teaspoon vanilla extract
2 Medjool dates

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Instructions

Combine the almond milk, cauliflower florets, banana, peanut butter, vanilla, and dates in the pitcher of a high-speed blender.
Process for about 30 seconds, or until the ingredients are combined.
Serve immediately.

Notes

This recipe makes 1 serving for a meal replacement, or 2 for a snack or dessert.
To make the smoothie easier to digest, consider steaming raw cauliflower for a few minutes and then freeze it on a baking sheet for several hours before adding to the smoothie.
You can use almond butter or any of the nut butters or seed butters instead of peanut butter, if you prefer.
You can also use any other type of seed butter if you have nut allergies (this also applies to the type of milk you use).
For a chocolate cauliflower smoothie, add one tablespoon of cocoa powder.
To make a smoothie bowl, reduce the almond milk to 1/2 cup.

Author: Carrie Forrest, MPH in Nutrition
Prep Time: 5 minutes
Cook Time: 1 minute
Category: Breakfast
Method: Blender
Cuisine: Healthy
Diet: Vegan

Nutrition

Serving Size: 1/2 of recipe
Calories: 250
Sugar: 25.7 g
Sodium: 174.2 mg
Fat: 10 g
Saturated Fat: 1.7 g
Carbohydrates: 38.5 g
Fiber: 5.8 g
Protein: 6.5 g
Cholesterol: 0 mg