I’ve been making pineapple/coconut smoothies all spring and I think I’ve got them down. The smoothie pictured above is my lightest version, made with just cubed pineapple and coconut water ice cubes. The coconut water gives a fresh coconut flavor yet it’s very low-cal.
This extra-light version of the smoothie separates as it melts into a pineapple layer and a coconut layer. Drink it right away or add one tablespoon of coconut milk to make a creamier smoothie that stays integrated in one layer.
Now my favorite way to make this smoothie– use both the water and the meat from a young coconut. I didn’t put this variation first because I think it will be easier for most of you to pick up coconut water from the grocery store than to buy a young coconut.
Young coconut meat blended into the smoothie will keep it from separating just as well as coconut milk. And a young coconut is the freshest, least packaged source of coconut water. Young coconut meat has fiber, while coconut milk does not. For a smoothie made entirely from a young coconut, check out my recipe here.
Ingredient notes: Coconut water is often sold in small containers at an exorbitant price, but Trader Joe’s has larger containers of Zico’s for a reasonable cost. I buy young coconuts from an Asian grocery store. To learn how to use one, see my post on how to prepare a young coconut. For pineapples, Costco has the best price I can find ($3 USD for a 5# pineapple).
Both pineapple and coconut water are great sources of potassium, which makes this an excellent smoothie for refueling after a workout. Whichever variation you make, enjoy!
- 2½ cups fresh pineapple, chopped
- 2½ cups coconut water ice cubes- note, this is the approximate amount from one young coconut. Freeze in an ice cube tray for a few hours. For a breakfast smoothie, begin freezing the cubes the night before.
- (optional- 1 Tbsp. coconut milk or the meat from one young coconut)
- If you are using a young coconut instead of packaged coconut water, please see my post on how to prepare a young coconut.
- Core and cut a fresh pineapple into cubes. Use 2½ cups for the smoothie and freeze the rest or use it for another recipe.
- Put the pineapple, then the coconut water ice cubes in a food processor or a high-speed blender such as a Vitamix.
- If you are using one of the optional ingredients (1 Tbsp. coconut milk or the meat from one young coconut) add it to the blender. Either of the optional ingredients will add saturated coconut fat, but also make a smoothie that stays in one layer without separating as it melts.
Made with pineapple and coconut water only:
Calories, 271, Fat, 0.5 g., Sat. Fat., 0 g., Protein 3.3 g., Sodium 68.7 mg., Carbohydrate 70.3 g., Fiber 5.8 g., Sugar 55.7 g., Calcium 96.6 mg.
Made with pineapple, coconut water, and 1 Tbsp. coconut milk:
Calories 300, Fat 3.7 g., Sat. Fat. 2.9 g., Protein 3.6 g., Sodium 70.6 mg, Carbohydrate 70.7 g., Fiber 5.8 g., Sugar 55.7 g., Calcium 99.3 mg.
Made with pineapple plus the milk and meat from one young coconut:
Calories 346, Fat 3.5 g., Sat. Fat 3.0 g., Protein 2.2 g., Sodium 54.1 mg., Carbohydrate 82.1 g., Fiber 7.8 g., Sugar 55.6 g., Calcium 223.5 mg.