Hello friends! It’s that time of year in Philippines when our temperatures in Celsius are approximately equal to my family’s temperatures in Colorado in Farenheit, about 35-40 degrees in each place. It makes us feel closer, I think! In any case, this delicious tropical pineapple smoothie is perfect for our season here… and for my friends in the US and Canada, just allow its tropical vibes to take you somewhere warmer than you are right now! I promise you won’t regret it.
I love this smoothie for many reasons. First of all, it’s INSANELY DELICIOUS! It tastes like a pina colada without the rum… (although now that I think about it, I’m pretty sure you could just splash some in there and have yourself a nice little cocktail.) You would think it contains coconut milk, but it doesn’t. Its coconut-y, tropical flavor comes from coconut water; we call it “buko juice” here. Buko is young coconut, green on the outside, with soft flesh inside, and filled with refreshing liquid. This “juice” is low in calories and one of the highest-potassium foods you can find. You’ll often see buko served whole, with a little lid cut out of the top, and a straw and spoon on the side. The idea is that when you’re finished with the drink, you take the spoon and scoop out the soft insides-yummy! Drinking a fresh buko straight out of the fruit definitely gives you those tropical, sun-kissed vibes… and adding it to your pineapple smoothie just elevates those vibes to the next level!
Shall we head directly to the beach??
This beautiful smoothie is just as healthy as it is delicious. It contains just 6 simple, health-promoting ingredients:
- Pineapple: full of Vitamin C, potassium, and fiber, pineapple also contains bromelain, which aids in digestion and has anti-inflammatory properties
- Banana: high in potassium and quick-acting carbohydrate, they are ideal for pre-or post-workout. Banana also adds creamy sweetness to this smoothie
- Buko juice: the high potassium levels can help regulate blood pressure. Use your favorite coconut water if you can’t get fresh buko.
- Dairy or non-dairy (calcium-fortified) milk: adds protein and calcium
- Vanilla protein powder: this optional ingredient boosts the protein content of your smoothie and also adds a bit of sweetness
- Calamansi (or lime) juice: it adds a burst of bright, tart, tropical flavor as well as Vitamin C
So whether you’re in the throes of summer like we are here, or just wishing for summer to arrive, you can’t go wrong by making this smoothie! Enjoy, friends!
Tropical Pineapple Smoothie
Ingredients
- 3/4 cup frozen pineapple
- 1/2 banana, frozen in chunks
- 1/2 cup coconut water (I used fresh buko)
- 3-4 T. milk (I used vanilla soy milk)
- juice from 2 calamansis (~1 t. lime juice)
- 1 T. vanilla protein powder
- 2-3 cubes ice
Instructions
- Place all ingredients in a blender and blend on high speed until smooth. Makes one serving.
Nutrition Facts
Tropical Pineapple Smoothie
Serves: 1
|
Amount Per Serving: about 360ml (12 fl oz)
|
||
|---|---|---|
| Calories | 175 | |
| % Daily Value* | ||
| Total Fat 1.5 | 1.5% | |
| Saturated Fat 0.4 | 0% | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium | 0 | |
| Total Carbohydrate 30 | 10% | |
| Dietary Fiber 5 | 20% | |
| Sugars | ||
| Protein 8 | ||
| Vitamin A 7% | Vitamin C 115% | |
| Calcium 16% | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Expat Dietitian