Fitness / March 16, 2024

Tropical Smoothie Recipe

An icy blend of banana, mango, pineapple, and coconut, this Tropical Smoothie will bring the flavor of island living to your kitchen.

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When I want an escape—no, when I NEED an escape—I make this smoothie. One sip and I am relaxed and energized at the same time. The taste reminds me of every vacation I have ever spent in the tropics, where the sun and the food and the beaches and the lovely locals just made me not want to leave. Then, in no time, the benefits of drinking a smoothie packed with fruit kicks in. Suddenly I’m jumping grocery aisles in a single bound, leaving the car in the driveway and running errands LITERALLY. This is all to say, this Tropical Smoothie will make your taste buds happy, your mind happy, and your body happy (yes, I’m aware your mind and taste buds are in fact a part of your body).

When anyone I know who hasn’t been able to visit a tropical clime asks me what it’s like, I give them a sip of this drink. Somehow, with its mango, orange, banana, pineapple, and coconut flavors, it manages to speak about what it’s like there more eloquently than I ever could. It’s not enough to say it’s a fruit smoothie; its exotic ingredients will tell you its so much more.

Is This Tropical Smoothie Healthy?

This smoothie is totally healthy and bursting with energy. Thanks to all those different fruits, it has lots of minerals, vitamins, antioxidants, and fiber, plus natural sugars that will keep you kicking long into the day. I drink it for lunch or as a midday snack and it sees me through till supper. It’s suitable for vegan, vegetarian, gluten-free, and dairy-free diets.

Can I Use A Real Coconut with this Recipe?

Sure. If you want fresh coconut milk and flakes then you’ve got to go right to the source, haven’t you. The first step is procuring an actual coconut. Then locate the three “eyes”, these are soft spots at one end of the coconut. Puncture the one that’s softest and drain the coconut water. Then, with a hammer, whack the coconut along its equator (you’ll know it when you see it). You can also use the backside of a knife for a more precise separation. Separate the two halves and use a butter knife or something similar to carve out the meat inside. Now that you have all the parts in order, blend the meat with warm water. Strain it (I use a cheesecloth) to remove any coconut bits and isolate your coconut milk! You can use the same amount (i.e., 2/3 cup).

INGREDIENTS

1 ripe banana
1 cup frozen mango
1 1/2 cups frozen pineapple
2/3 cup canned coconut milk
1/2 cup orange juice or pineapple juice
6 ice cubes
coconut flakes (optional garnish)

INSTRUCTIONS

Blend

Mix all the tropical fruits and liquids in a blender until smooth.

Adjust

Fine-tune the flavor with additional coconut flakes or honey, and achieve the perfect consistency.

Garnish & Serve

Pour into glasses, add a sprinkle of coconut flakes, and enjoy immediately.

Devour!

FAQs & Tips

How do I store this smoothie?

I typically pour this smoothie into mason jars and store them in the fridge for a day or two. If I’m feeling prolific and make a lot of smoothie, I’ll put those jars in the freezer where they’ll keep for up to three months. Then I’ll move them to the fridge the night before I plan on drinking one as a breakfast on the go.

Can I use cream of coconut? Coconut water?

Both are worthy substitutes for coconut milk; they’re just at opposite ends of the thickness scale. Cream of coconut is rich and indeed creamy. You won’t need as much if you plan on going this route. It’s also high in fat and calories, if that matters to you. Coconut water, when used, will produce a thinner smoothie. The taste of coconut will be present in all of them, so it’s more a question of consistency.

What can I add for more protein?

Want a post-gym smoothie? A few options are plain Greek yogurt, chia seeds, and the direct route: protein powder. The yogurt will cream up your drink, while the seeds will affect the texture (how do you feel about little seeds in every mouthful?). Protein powder, meanwhile, comes in a variety of flavors (you might even find a tropical flavor) so you’ll have options regarding how much you want it influencing the overall taste of your smoothie.

How many calories are in this smoothie?

There are about 251 calories, with 35 grams of carbs and 26 grams of sugar. I drink this for the energy, which it has by the truckload. It’s also high in saturated fat, due to the coconut milk. If you can find a ‘light’ version, you may want to consider it.

How can I make this less sweet?

I hear ya. That fruity sweetness can be a bit much first thing in the morning. To combat it, try replacing the orange/pineapple juice with water or almond milk (or skip it altogether). You can also pay attention to the age of your banana. Ripe bananas are sweeter than unripe (or pre-ripe) ones. The older it is, the sweeter the banana will become. You can also add greens in the form of kale or spinach, or add a squirt of lemon or lime, whose tartness will balance out the sweetness.

Serving Suggestions

I typically present my smoothies as small-meal replacements or pick-me-ups, with their one-stop-shop convenience being a huge part of their allure. But let’s say you and a friend are sitting poolside and you’re striving for a tropical experience, you might want to make these along with other, similar treats, like Tropical Paleo Lemon Bars, another good option for those on the go. Want something to really sink your teeth into? Try my Banana Pineapple Bread. One last appetizer would be my Pineapple 5-Spice Paleo Whole30 Chicken Wings. They are diet friendly and would pair nicely with your pineapple-flavored smoothie.

Tropical Smoothie Recipe

An icy blend of banana, mango, pineapple, and coconut, this Tropical Smoothie will bring the flavor of island living to your kitchen.

Course Breakfast, Smoothies

Cuisine American

Prep Time 5

Total Time 5

Servings

Calories 251kcal

Author FoodFaithFitness

Ingredients

1 ripe banana
1 cup frozen mango
1 1/2 cups frozen pineapple
2/3 cup canned coconut milk
1/2 cup orange juice or pineapple juice
6 ice cubes
Coconut flakes for garnish optional

Instructions

Combine the banana, frozen mango, frozen pineapple, coconut milk, juice of your choice, and ice cubes in a blender. You can break the banana into smaller chunks for easier blending.
Blend the mixture on high speed until it reaches a creamy and smooth consistency. Don’t forget to pause to scrape down the sides of the blender.
Taste the smoothie and adjust the flavor to your liking. Add coconut flakes into the blend for a stronger coconut taste. If you prefer a sweeter smoothie, consider adding a touch of honey. Pour the smoothie into glasses and garnish with coconut flakes.
DEVOUR!