The Secret Smoothie Ingredient – Cauliflower Rice!

By Lauren Fischer

Cauliflower rice, cauliflower mash, cauliflower pizza crust, cauliflower mac and cheese — there is cauliflower everything now! Cauliflower has risen to Kardashian-level fame over the last few years, and for good reason. According to the National Cancer Institute (NCI), cruciferous vegetables, like cauliflower, have anticancer properties and may protect against other diseases. Cauliflower’s super powers come from the vegetable’s wide variety of nutrients that play a role in hundreds of processes throughout the body.


Antioxidants reduce oxidative stress and fight free radicals that can lead to inflammation. Cauliflower is a rich source of antioxidants, including beta-carotene, quercetin and the powerful antioxidant vitamin C. According to The World’s Healthiest Foods, just one cup of cooked cauliflower provides 73 percent of your daily-recommend intake of vitamin C.


Although phytonutrients are often associated with colorful fruits and vegetables, pale cauliflower is packed with important sulfur-containing phytonutrients called glucosinolates. Glucosinolates protect the lining of the stomach and may inhibit the development of cancer of the bladder, breast, liver, lung, colon and stomach, according to the NCI.

Vitamins & Minerals

According to The World’s Healthiest Foods, cauliflower is an excellent source of the following vitamins and minerals:

  • Vitamin C – a powerful antioxidant that boots the immune system
  • Vitamin K – promotes skeletal health and has anti-inflammatory properties
  • Folate – a B vitamin best known for preventing neural tube defects
  • B5 – necessary for energy production and fat metabolism
  • B6 – plays a role in production of red blood cells, metabolism of carbohydrates, brain and nervous system health, and liver detoxification

Strawberry Lemonade (Cauliflower) Smoothie

Have you had your fill of cauliflower rice and cauliflower mash? How about a smoothie with frozen cauliflower? It adds creaminess and nutrients without adding any unwanted flavor.

Servings: 1

  • 1 lemon, juiced (about 3 tablespoons)
  • 1 cup frozen strawberries
  • ½ cup frozen cauliflower rice
  • 1 cup water
  • 1 dropper full of liquid stevia
  • 1–2 scoops collagen protein (optional)

Place all ingredients into a blender and blend until smooth. Pour into a cup with a cute straw and enjoy!

By Lauren Fischer


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Lauren has been a member of the Gainesville community since her freshman year at the University of Florida in 2001. She graduated with her master’s in nursing in 2008 and practiced as a pediatric nurse practitioner in Gainesville and Live Oak, Florida. Seeing patients, especially children, with compromised quality of life due to poor lifestyle choices sparked Lauren to seek additional education in holistic nutrition and wellness. She became certified as a Nutrition Therapy Consultant through the Nutrition Therapy Association in 2015. Lauren aims to provide accurate and actionable health and wellness information that will help people live happier and healthier lives.