Cauliflower is having a moment. This cruciferous veggie is subbing in for pizza crust, rice, and even oats. One way to enjoy it is to throw it into your smoothie to decrease the fructose content and amp up the veggies. If you know what we are talking about, but have been doing so in its raw floret form, it might be time to steam it first instead. Not only will this reduce the bitterness and create a more creamy consistency, but it could fare better on your digestion as well.
Cruciferous vegetables like cauliflower (broccoli and Brussels sprouts are also included in this category), have a high fiber content, tough cellular walls, vegetable compounds responsible for their pungent smell, and plant-based sugars that could cause bloating. While they come with a whole host of benefits, an extra step in preparation could be key in making sure they are more easily digested. Steaming makes cauliflower florets softer, true, but it also starts the breakdown process of the cellular wall, releasing the enzyme that breaks down the sugar glucosinolates into isothiocyanates, which studies show are more bioavailable in the digestive tract. Furthermore, those with hypothyroidism shouldn’t consume cruciferous vegetables raw, as they do contain a chemical compound that interacts with the production of the thyroid hormone. Therefore, steaming could lessen this chemical’s negative affect.
While some argue that cooking raw vegetables decreases their vitamin and mineral content, steaming is one of those ways to preserve the nutrition.
If you do choose to steam your cauliflower for smoothies, be sure to allow the florets to completely cook before putting them in a plastic bag or air-tight container. Freeze from there. Here is a recipe suggestion if you want to give it a go!
Lower-Fructose Green Smoothie
Equipment
- High-speed Blender
Ingredients
- 1½ – 2 cups coconut milk, almond milk, or dairy-free milk of choice
- 1 handful of leafy greens of choice (i.e. spinach or kale)
- ½ – 1 cup steamed then frozen cauliflower florets
- ½ cup frozen berries of choice (i.e. blueberries)
- 1 – 2 tablespoons almond butter
- 1 scoop vanilla protein powder
Instructions
- Place all ingredients in a high-speed blender and process until smooth!
