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HEALTHY PINA COLADA SMOOTHIE
Summer season is upon us and so does a heat wave which makes me long for a tropical getaway. However, this homemade healthy smoothie is sure to satisfy my island cravings.
Though we enjoy pancakes, waffles or oatmeals for weekend breakfasts, weekday mornings are for a quick grab and go breakfast or smoothies. They are more fun when made with interesting combinations! Who does’t enjoy a pina colada?
WHAT IS PINA COLADA?
Originating in Puerto Rico, the name pina colada translates to “strained pineapple”. It is a cocktail made with pineapple juice, coconut cream and rum.
This recipe is a healthier version of that, made with sweet fresh pineapple (instead of bottled juice), Coconut milk (instead of sugary canned cream), banana for creaminess and sweetness along with a dash of honey.
WHY YOU’LL LOVE THIS RECIPE?
WHAT MAKES THIS HEALTHY?
- Pineapples are not only delicious but also packed with nutrition. They are low in calories, rich in vitamin C, manganese, anti-inflammatory properties and antioxidants. It contains bromelain, a group of digestive enzymes that may help break down protein and help in digestion.
- Bananas are high in Vitamin C, potassium, antioxidants, rich in soluble fiber and improve digestion. It is considered a weight loss friendly fruit since it keeps you full for a long period of time.
- Coconut milk is high in calories, rich in manganese, copper, but the healthy fats may benefit weight loss, reduce inflammation, decrease stomach ulcers and help in fighting virusus and bacteria.
CAN I USE FROZEN PINEAPPLE?
Sure can! However, store bought frozen fruit tends to be not as sweet, so we recommend using a freshly picked, well ripened one.
HOW TO FREEZE PINEAPPLE?
We like to buy several pineapples when we spot ripe ones in the store. Peel, core and chop them into chunks, place in a baking sheet, freeze for a few hours or until solid. Transfer them into freezer safe zip lock bag and freeze for up to 2 months.
CAN I USE REGULAR MILK INSTEAD?
You can use other dairy and plant based milks, but they won’t have the same coconut flavor, which is a key ingredient in making this drink tropical.
WHAT BLENDERS TO USE?
We have made this drink using a Vitamix and Nutri Bullet with great success.
- Pineapple – Select very ripe, juicy yellow fruit for the best tasting drink.
- Banana – A well ripened fruit.
- Coconut milk – Canned variety works great.
- Honey – For additional sweetness.
PRO TIPS FOR SUCCESS
- Pineapple – Select very ripe, juicy yellow fruit for the best tasting beverage ( if you are new to chopping pineapple, then I’d recommend this helpful article from Jessicagavin.com).
- Banana – Select a ripe fruit with brown spots. This tends to be more sweet and makes the virgin beverage even more delicious. You can use frozen fruit for a thicker drink.
- Coconut milk – We used canned milk.
- Use maple syrup instead of honey to make it vegan.
TIP – We like to stock our freezer with very ripe pineapple chunks and banana to make this healthy smoothie when craving strikes.
HOW TO MAKE?
Step-1 – Peel and chop pineapple
Step-2 – Add chopped fruits, milk and honey into a blender and blend until smooth. Serve!
CAN I MAKE IT AHEAD OF TIME?
Fruit beverages are best enjoyed as soon as it’s made. However, it can be refrigerated in a tightly sealed mason jar for up to 2 days.
MAKE THEM INTO POPSICLES
Pour leftovers into popsicle molds and freeze overnight. This makes a refreshing treat on a hot summer day.
Canned coconut milk makes a delicious creamy addition in soups like Vegan Tomato Basil Soup, Thai Red Curry Chicken Soup or Thai Carrot Soup, even pasta dishes like Pasta with Tomato cream sauce or flavorful Coconut Curry Shrimp, Chickpea and Spinach Curry and Beet Curry.
Made with coconut cream, packaged juice and rum, a pina colada is packed with fat, sugar and calories.
They are usually made with light rum, however there are several versions that use dark or golden rum as well.
Commonly used ingredients are cream of coconut, pineapple juice, rum, coconut milk, fresh fruit and ice.
There are 310 calories in one serving with 4 grams of fiber and 3 grams of protein.
More recipes with bananas: Chocolate Date Smoothie, Air Fryer Cake, Almond Flour Banana Muffins, Eggless Banana Muffins, Healthy Waffles, Banana Mug Cake, Baked Oatmeal, Banana Bread or Baked Oatmeal Cups.
More Smoothie Recipes
- Cherry Shake<— Healthy
- Strawberry Lassi with Greek Yogurt
- Mango Milk
- Orange Smoothie <— without Juice
- Chocolate Banana Date Smoothie <— Very popular recipe
- Add all ingredients into a blender and blend until smooth.
- Serve immediately.
Pineapple - Select very ripe, juicy yellow pineapple for the best tasting smoothie.
Banana - Select a ripe banana with brown spots. This tends to be more sweet and makes the virgin pina colada smoothie even more delicious.
Coconut milk - We used canned coconut milk.
Frozen pineapple - Frozen pineapple can be used instead of the fresh. However, store bought frozen pineapple tends to be not as sweet, so we recommend using a freshly picked, well ripened pineapple.
Nutrition Information:Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 310Total Fat: 12gSaturated Fat: 11gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 10mgCarbohydrates: 54gFiber: 4gSugar: 41gProtein: 3g
I am not a certified dietician or nutritionist. The information is a product of online calculator such as Nutrifox.com, although Kitchen at Hoskins attempts to provide accurate nutritional information, these figures should be considered estimates and not be construed as a guarantee. Varying factors such as product types or brands purchased, produce, and the way ingredients are processed change the nutritional information in any recipe. Furthermore, different online calculators provide different results depending on their fact algorithms. Under no circumstances will Kitchen at Hoskins be responsible for any loss or damage resulting for your reliance on the nutritional information. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for all decisions pertaining to your health and ensuring that any nutritional information provided is accurate.
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