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Spinach and Cauliflower Smoothie

Smoothies are a great way to help us reach our 5 fruits and vegetables per day. This recipe does just that, with nutrients important for breastfeeding moms, like choline, calcium, and vitamin D, and will keep you satisfied on a busy day. Try making this ahead, and keeping it in the freezer. Pop it back in the blender for a quick snack or pick-me-up!

This is also a great recipe for little helpers.


1 c low-fat or non-fat milk
1⁄2 c plain low-fat or non-fat yogurt (or vanilla flavored)
1 banana (peeled and sliced)
1 c spinach
1 c apple (chopped)
1⁄2 c cauliflower (frozen)
1⁄2 c oats

Yield amount

2 Servings

Preparation time

5 minutes


  1. Wash hands and then rinse fruits and vegetables before getting started.
  2. Place all ingredients in a blender. Blend on high until smooth, about 1-2 minutes.
  3. Pour into 2 glasses and enjoy as a snack or with a protein food like nuts or an egg!


If you don’t have frozen cauliflower, you can also use fresh cauliflower that’s been steamed. You may need to add ½ cup to 1 cup of ice to keep the smoothie cold. ½ cup frozen riced cauliflower works well in this too!

Try adding other fruits like pineapple, mango, or pears for a different flavor.

  Equipment you’ll need:

  • Knife
  • Cutting board
  • Measuring cups
  • Blender


Virginia Beach WIC

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