This past weekend I’ve really felt the start of winter with a sharp dip in temperatures overnight. The day is getting shorter and darker. I really miss this:
For now I’ll just pretend I’m sitting on a beach and sipping Piña Coladas. Only these Piña Coladas are healthy, hydrating, alcohol-free, and can be a whole meal. I’ve made this for breakfast every single morning this past week, and I am not tired of it yet! It tastes so yummy and tropical. Beware, it is high in fiber so I usually have to go to the bathroom right after drinking it!
~Sugar-free, gluten-free, dairy-free, vegan, vegetarian, paleo, corn-free, egg-free, soy-free, nut-free
- 1/2 cup frozen pineapple chunks
- 1/2 frozen banana
- 3/4 cup coconut water
- 2 Tablespoons full-fat coconut milk or cream
- 1/2 cup packed fresh spinach
- 1 teaspoon chia seeds
- optional: 1 scoop vanilla protein powder
- Place all ingredients in a high-powdered blender and blend on high until completely smooth.
- Optional: top with more fresh fruit, shredded coconut, or a tiki umbrella 🙂
The ingredients don’t have to be exact. I usually just throw it all into my Ninja individual cup blender and make sure there is enough liquid for it to blend smoothly. Don’t be afraid of adding the spinach! You won’t taste it at all and you get your serving of vegetables in. This smoothie is ultra-hydrating from the coconut water, banana, and chia seed. Perfect for a post-workout snack or if you had too many real Piña Coladas with rum the night before.
- Pineapple: I wanted to make this smoothie when I had a cold, and I looked at the nutrition facts of my frozen pineapple bag and to my surprise one serving of pineapple has 130% your daily value of vitamin C! This also acts as an antioxidant to fight free radicals that can cause cancer in the body. It’s been thought to help inflammation in the joints and muscles, particularly those with arthritis.
- Banana: Rich in potassium, bananas help the body’s circulatory system deliver oxygen to the brain. This also helps maintain a regular heartbeat and a proper balance of water in the body. It also contains tryptophan to help relax you and lift your spirits!
- Coconut Milk: Coconut is widely misunderstood because of it’s high fat content; however, coconut’s saturated fat is made up of medium-chain fatty acids. These medium-chains are easy to absorb and digest, and are converted quickly into energy. This means that the body is less likely to store the medium-chain as fat. Coconut is also a great source of dietary fiber with a whopping 5 grams per oz!
- Coconut Water: I use coconut water as a substitute for Gatorade when I exercise because it naturally contains high levels of potassium and electrolytes without the added sugar. It can help with high blood pressure, and keep your skin healthy and hydrated.
- Chia Seeds: Chia seeds can absorb up to 12 times it’s weight in water, so it is also a great hydrator. Chia seed is also a great source of fiber, omega-3 fatty acids, and antioxidants. It can also help balance blood-sugar levels, so it is great for diabetics. It helps blood sugar levels by slowing the conversion of carbohydrates into sugar. Read more here.
- Spinach: A nutritional powerhouse that contains very high levels of vitamin A and K. This phytonutrients in spinach have certain anti-inflammatory and anti-cancer properties. In a study, spinach extracts were shown to slow cell division in stomach cancer. Another study showed increased spinach consumption to lower the rate of breast cancer in women.