Cauliflower, The New Trending Ingredient For Preparing Delicious And Healthy 'Smoothies' And Milkshakes

Eating delicious and colorful smoothies for breakfast has become a global trend. The fact is that there is such a variety of options that can be prepared, that it is practically impossible to repeat if you don't want to. However, despite the many options, there is a general pattern if we talk about the base and that is to add frozen banana for greater creaminess. A trend, however, with competitors emerging. The most recent? Frozen cauliflower. A healthier option, just as nutritious, delicious and that also provides the necessary creaminess. Keep reading to discover its benefits and two gift recipes.

What Exactly Is Cauliflower?

“Cauliflower is a vegetable, which, like broccoli and cabbage, belongs to the cruciferous family. What we usually consume from it are its immature inflorescences, a group of flower buds that have not yet fully developed, and which usually have a white color, although there are yellow, purple and orange varieties”, explains pharmacist and nutritionist Clara Aguado (@runyournutrition).

In the kitchen, it's a much more versatile vegetable than we usually think. Beyond steamed, boiled or baked cauliflower, it can be a very interesting ingredient as a base for vegetable masses, salads, soups and even smoothies. “One of the reasons why it doesn't usually like it, especially younger children, is its characteristic bad smell when boiled. This is due to glucosinolates, sulfur compounds that, when heated, are transformed into isothiocyanates, responsible for the intense smell that floods the kitchen. However, these same compounds are behind some of the most interesting health effects of this vegetable, such as its antioxidant and anti-tumor potential,” explains Clara.

Let's Talk About Benefits

From a nutritional point of view, it is a very interesting food. “It is low in calories due to its low content of carbohydrates, fats and proteins, but rich in water and especially in fiber, which makes it an excellent ally in weight control diets. Its fiber, in addition to providing satiety, helps regulate intestinal transit and contributes to the balance of the microbiota,” Aguado says.

He goes on to explain that “it also stands out for its vitamin C content, essential for the immune system and the formation of collagen, as well as group B vitamins and folates, especially important in pregnant women. In terms of minerals, phosphorus stands out, essential for bone maintenance and muscle contraction, especially in athletes.”

But if there is one thing that really differentiates cauliflower, and crucifers in general, it is their richness in glucosinolates, compounds that, when cooked or digested, are transformed into isothiocyanates such as sulforaphane. “These compounds are being extensively studied for their antioxidant, anti-inflammatory potential and their protective role against cellular damage. Some studies also point to benefits in regulating blood pressure and preventing certain chronic diseases,” says the expert.

“Another lesser-known aspect is its choline content, an essential nutrient for brain development, the structure of cell membranes and the protection of DNA, and for which many people do not meet their daily needs,” Aguado explains.

Is It Suitable For Everyone?

 In general, cauliflower is a vegetable that can be part of a healthy and balanced diet for most people. “However, there are certain clinical settings in which it is advisable to moderate your consumption or adapt it,” says Clara.

And he goes on to say that “being a vegetable rich in fiber and fermentable compounds, it may not be well tolerated by some people, especially those who have certain digestive problems, such as irritable bowel syndrome or in people with SIBO (bacterial overgrowth in the small intestine). Therefore, in this type of patient, it is often recommended to limit their consumption, especially in the initial stages of a diet low in FODMAPs.”

“In the case of people with hypothyroidism, it is advisable to consume it preferably cooked, since cruciferous vegetables contain compounds known as goitrogens that can interfere with iodine uptake in the thyroid. However, it's important to note that these effects disappear with cooking.”

A Great Substitute For A Banana

More and more coffee shops are adding to their menu the possibility of replacing bananas with cauliflower as a base in their smoothies. The reason? “It can be a good alternative low in sugar and calories. Unlike bananas, which are naturally high in sugar and calories, cauliflower is low in calories and almost zero in sugar. This makes it an ideal choice for those who want to control their blood sugar levels or reduce their caloric intake. In addition, its fiber content provides satiety”, explains Clara.

Therefore, cauliflower smoothies can be a good option for people looking for a lighter and less caloric breakfast or snack, especially in weight-loss settings, or also in ketogenic or “keto” diets.

Let's Get To Work...

 Cauliflower, when used frozen, provides a creamy texture in smoothies, which can be similar to that of a banana. “The freezing process is key, since it partially breaks cell fibers, softening their structure (without the need for cooking) and facilitating integration into shakes. If used raw and unfrozen, the texture may be more fibrous or grainy, so it is preferable to freeze it beforehand to obtain the desired consistency. When thawed, cauliflower loses structural stiffness, allowing for smoother homogenization and a creamier final result,” says Clara.

For a smoothie, about 3 bunches or a cup of frozen cauliflower is usually enough, depending on the amount of shake you're making. “In addition, cauliflower has a neutral flavor, so it doesn't interfere with the flavor of the other ingredients,” says the expert.

When it comes to preparation, frozen cauliflower is the most recommended option, as it helps to achieve a creamy texture. “If you have digestive problems, it may be better to use it previously cooked or blanched, and then frozen, as this makes it easier to digest,” Aguado specifies. And if you have leftover cooked cauliflower from a meal, you can freeze it and use it to incorporate it into the smoothie, making it a useful recipe.

Two Delicious Recipes

Patrizia Lombardo, a lover of healthy food and of sharing her recipes through her viral Instagram account, @getthosegreens, has prepared two delicious recipes for us to incorporate cauliflower into smoothies and obtain all its benefits without sacrificing flavor.

Green smoothie

Red Fruit Smoothie

 

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Read the original article in ELLE SPAIN.