CAULIFLOWER, AVOCADO, MELON AND BANANA SMOOTHIE

Embarking on a journey toward wellness often requires a touch of creativity in the kitchen, especially when you’re on the Autoimmune Protocol (AIP). This smoothie recipe is one of my go-to morning pick-me-ups or mid-afternoon snacks. It’s packed with nutrient-dense ingredients, naturally sweetened, and satisfying without compromising your dietary goals.

Smoothies are incredibly versatile, and what I love most about this recipe is the unexpected addition of cauliflower. Don’t worry—it doesn’t taste like a veggie blend! Instead, it adds a creamy texture and a boost of vitamins without overpowering the other flavors.

Avocado offers healthy fats for lasting energy and satiety, while the melon and banana bring natural sweetness and a refreshing twist. The result? A delicious, nutrient-rich smoothie that feels indulgent but is as nourishing as it gets.

Vitamin & Mineral Benefits

This smoothie isn’t just a treat for your taste buds—it’s also packed with a variety of vitamins and minerals that support your overall health, especially for those managing autoimmune conditions. Here’s a breakdown of the benefits:

• Cauliflower: A powerhouse of vitamin C and K, cauliflower also contains folate, fiber, and antioxidants, all of which help support immune function and reduce inflammation.
• Avocado: Rich in heart-healthy monounsaturated fats, avocados are a great source of potassium (even more than bananas), vitamin E, and B vitamins, which are essential for energy production and maintaining a healthy metabolism.
• Melon (Honeydew/Cantaloupe): Packed with vitamin C, which supports a healthy immune system and collagen production, melons also contain potassium, which helps maintain healthy blood pressure levels.
• Banana: Known for its potassium content, bananas help maintain electrolyte balance and support proper muscle and nerve function. They also contain vitamin B6, which aids in immune function and brain health.

Why You’ll Love This Smoothie

• Nutrient-Packed: Each ingredient is carefully chosen to deliver essential vitamins, minerals, and healthy fats to fuel your day.
• Gut-Friendly: This recipe is AIP-compliant and gentle on the digestive system, making it perfect for anyone managing autoimmune conditions.
• Creamy & Delicious: Despite the addition of cauliflower, the flavor is mellow and pairs beautifully with the sweet, fruity notes from the melon and banana.

Do you have a favorite unexpected ingredient you like to sneak into your smoothies? Let me know in the comments—I’d love to hear your ideas!

CAULIFLOWER, AVOCADO, MELON AND BANANA SMOOTHIE

Course: BREAKFAST AND SMOOTHIESCuisine: AmericanDifficulty: Easy

Servings

2

servings

Prep time

10

minutes

Cooking time

5

minutes

Calories

170

kcal

This Cauliflower, Avocado, Melon, and Banana Smoothie is a nutrient-packed, gut-friendly drink that supports immune health and provides lasting energy. With a blend of vitamins C, E, and potassium, it helps reduce inflammation, promote heart health, and nourish your body with healthy fats. Perfect for anyone on the AIP diet or anyone looking for a delicious, refreshing way to boost their wellness!

Ingredients

• 1 cup (100 g) steamed and frozen cauliflower florets

• ½ avocado (about 70 g)

• 1 cup (150 g) diced ripe melon (honeydew or cantaloupe work well)

• 1 medium ripe banana (about 120 g), frozen for a creamier texture

• 1 cup (240 ml) coconut milk or filtered water (adjust for desired consistency)

Directions

• Prepare your ingredients by steaming and freezing the cauliflower in advance. The frozen cauliflower will help achieve a thick and creamy smoothie texture.
• Add all the ingredients to a high-speed blender: cauliflower, avocado, melon, banana, and your chosen liquid base.
• Blend until smooth and creamy, adjusting the liquid as needed to reach your desired consistency.
• Taste and add optional ingredients, like vanilla or cinnamon, for an extra flavor boost.
• Pour into a glass, serve immediately, and enjoy!

Notes

• Texture Tip: For a creamier smoothie, freeze the banana and melon beforehand. The frozen cauliflower also helps create a smooth, thick consistency.
• Adjusting Sweetness: If you prefer a sweeter smoothie, you can add a small drizzle of honey or a few extra slices of banana.
• AIP Variations: This smoothie is AIP-compliant, but you can swap the coconut milk for water or another AIP-friendly milk if preferred.
• Meal Prep: Prepare and freeze individual portions of the ingredients (cauliflower, avocado, melon, and banana) in advance for a quick, grab-and-go smoothie option.
• Storage: For the best texture and flavor, enjoy this smoothie fresh. If storing leftovers, keep it in the fridge for up to 24 hours, but be aware the texture may change slightly.