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Cauliflower, Cucumber, Chocolate Smoothie

Caroline Kavanagh | Sep 22, 2020

This three "C" smoothie is sweet, creamy, nutrient-packed and perfect pre and post-training... or both... or whenever... you decide! Splitting a smoothie in two and ingesting half pre- workout and the other half after training is a great way to cover fueling needs, replenish glycogen stores and jumpstart muscle protein synthesis. Sound good? It is! This recipe includes cauliflower, cucumbers and mushrooms. Think about it.... you can rack up your first few servings of vegetables before 8am. This smoothie completely hides the taste (or the no-taste) of cauliflower and adds a creaminess you wouldn't believe possible with a vegetable. The trick is to "rice" the cauliflower and toss it in the freezer so you have this key ingredient ready to go. I make it easy on myself and "rice" the whole head of cauliflower at once and divvy out 1/2 cup servings into small freezer baggies. Look at that! So easy! For the nutrient curious, read on and for those who just want the recipe, scroll down to the bottom and get blending!

- Cauliflower - An excellent source of vitamins and minerals, containing some of almost every vitamin and mineral that you need. High in fiber, which is beneficial for overall health. Good source of antioxidants. High in choline and rich in sulforaphane.

- Cucumber - Hydration, an excellent source! One cucumber is about 95% water and it's important because your cells need enough water in order function properly. In a single cup of cucumber slices, you'll get 14% to 19% of the vitamin K you need for the day. You'll also get vitamins B and C along with minerals like copper, phosphorus, potassium, and magnesium.

- Blueberries - The list is long as to the health benefits of this tiny fruit! Blueberries have the highest antioxidant capacity of all the popular fruits and vegetables. Berries provide antioxidants known as anthocyanins. These compounds may reduce inflammation, boost immunity, and reduce your risk of heart disease. Enough said!

- White Mushrooms - Rich in the B vitamins: riboflavin, niacin, and pantothenic acid. The combination helps protect heart health. Riboflavin is good for red blood cells. Niacin is good for the digestive system and for maintaining healthy skin. Also there is science backing the benefits of mushrooms for immune health.

- Chocolate Protein Powder - I use the plant-based, Piedmont Chocolate flavor made by Momentous. A precise blend of pea and rice protein, yielding a complete amino acid profile and an unrivaled taste and texture profile for a plant-based protein. Mixes easily and tastes great in water. Wowza, this stuff is fabulous! Smoothies are easy. Just add everything to the blender and whirl!


Prep time is 10 minutes Makes one serving. Here's how to do it: Ingredients 1/4 cup - Blueberries 1/2 cup - Cauliflower, (I like the purple variety) - "rice" it!

1/4 cup - Cucumber

2 med - Mushrooms, white

1 1/2 scoop - Plant-based chocolate protein powder (I use Momentous, Piedmont Chocolate)

1 cup - water Instructions: Grind cauliflower florets in a food processor or blender to create "rice." (Note: roughly 2 medium sized cauliflower florets translate into 1/2 cup of riced cauliflower) Add the ingredients to a blender and blend until smooth. Add more liquid if you want it more liquidy.

The cauliflower can be prepped and frozen ahead of time. Measure out "riced" cauliflower in 1/2 cup amounts and put into freezer baggies. Or you can create the rice at the time you make smoothie - this still works just not as creamy and cool. I use a whole head of cauliflower and create about 8 baggies of "rice." Saves time! You have the riced cauliflower ready to go when you are. I left out a few berries to top off my smoothie along with some coconut flakes which I had handy. Try topping off with a few chia seeds or whatever your fancy!

CHO - 26g

PRO - 33g

Fat - 5g

Fiber - 11g

Metabolically Efficient: YES

Ratio = 26:33 = 1:1


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