Healthy Piña Colada Smoothie
Healthy Piña Colada Smoothie

 

Healthy Piña Colada Smoothie in Minutes!

Summer has me craving a few things: Cool water to dip my toes in, big shades to cover my eyes, and a delicious piña colada to sip on in peace. I might not be able to get you the first two, but I can absolutely teach you how to have the third in the healthiest way possible!

All you need to make an epic Healthy Piña Colada Smoothie is a few key ingredients: Pineapple, Banana,  A can of coconut milk, Non-dairy milk, Desiccated coconut and a handful of ice. If you have some pineapple juice hanging around, you can also sub that out for the milk. Got it all? Well, let’s get started!

Healthy Piña Colada Smoothie

 

Love this Healthy Piña Colada Smoothie? Check out these other amazing smoothies!

Kid Approved Super Food Smoothie

Blueberry Banana Smoothie

Cinnamon Roll Smoothie

 

In search of a High Speed Blender to make all your pancake/smoothie/dessert dreams come true? Here are our top 3 picks:

Our Current Blender: The Vitamix Explorian Blender
  • It took me 3 years to choose this blender haha. I’m not even joking. I was so afraid of the price. So, instead, I purchased two other blenders in those 3 years that, low and behold, BROKE. The plant based lifestyle will wreak havoc on most blenders so you must choose a high quality one with a WARRANTY. The Explorian is one of the most inexpensive vitamix options but it still works great. I use it multiple times a day, every single day, and all of the recipes are from this beauty! Check out deals around Black Friday – you can usually snag one of these for under 200USD. For my European followers: Get ready to pay MORE than North America. I’m not sure why, but vitamix in Europe is double the price (which is actually more than double because we pay in euros/pounds/etc).

Vitamix Blender

 

Blendtec Classic Fit Blender
  • I have never owned a Blendtec, but I did live with someone who had one and it was pretty amazing. Never understood why it didn’t come with a tamper (?) but it does work beautifully. I am pretty biased with my years of experience with the vitamix over the Blendtec, but the price point is fantastic and there are TONS of videos out there comparing the two.

Blendtec

 

Nutri Ninja
  • I had a Ninja blender for years and years before I found the plant based lifestyle (or it found me). Prior to going plant based, I loved to make smoothies on a daily basis (still do today!). However, my smoothies were much *kinder* to the blender than today. While having owned both, I could just (and never would) compare a Ninja to a Vitamix – the difference is staggering. However, if you are just looking to blend up some oats, make light smoothies, or create epic dressings? Then go ahead and choose this one!

Ninja Bullet

What you will need for this Healthy Piña Colada Smoothie:

Pineapple

1 peeled and frozen banana

Can of Coconut Milk

Desiccated Coconut

Non-dairy Milk or Pineapple Juice

Ice cubes

Fun Options to Add In!

1 juicy orange, peeled and sectioned

1-2 medjool dates, if you want it sweeter

1/3 cup of white rum – if it’s 5 o’clock somewhere and the kids are with grandma haha

Healthy Piña Colada Smoothie

Healthy Piña Colada Smoothie

This is a summer must have treat for breakfast, snacks or dessert!
5 from 1 vote
Print Pin Rate
Course: smoothie
Cuisine: American
Keyword: summer drinks
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2 people
Calories: 322kcal

Ingredients

  • 1.5 cups Pineapple diced
  • 1 Banana Peeled and Frozen
  • 1 tbsp Desiccated Coconut More as you wish
  • 1/2 cup Canned Coconut Milk Well Shaken
  • 1 cup Non-dairy Milk Or Pineapple Juice
  • Handful Ice Cubes

Instructions

  • Add all ingredients to a blender and blend until smooth!

Notes

**Pineapple Juice is the traditional way to make a piña colada. I have made this recipe with non-dairy milk and coconut water and each one turned out delicious.

Nutrition

Calories: 322kcal | Carbohydrates: 38g | Protein: 6g | Fat: 19g | Saturated Fat: 14g | Sodium: 71mg | Potassium: 670mg | Fiber: 5g | Sugar: 25g | Vitamin A: 573IU | Vitamin C: 74mg | Calcium: 191mg | Iron: 2mg

Find more healthy vegan recipes like this Healthy Piña Colada Smoothie when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

 

311 Views0
low sugar smoothies
3 Delicious Low Sugar Smoothies

Looking for low sugar smoothies? I’ve got 3 for you to try!

Hey, Mamas! For some reason, I was feeling the need to create some low sugar smoothies today. It’s not that I find anything wrong with fruit sugar in smoothies, but gosh, they do add up quickly!

I was having a chat with my father a few days ago and he made a comment about how much he missed munching on fruit as much as I do. Every time we talk, I’m munching on some bananas, grapes, or watermelon. My father is a diabetic and has to watch his sugar intake very closely. I remember him loving bananas when we were growing up but his entire life was turned upside down when he got the news. He watches his carbohydrates and sugars very closely.

This made me think.

When my father comes to visit, I want to be sure that I can make him a smoothie that he will approve of, both nutritionally and yum worthy.

I’m going to be super upfront here: This was not easy. I played around so much and I’m sure I could have done a much better job (I’ll update these as I continue on this low sugar recipe journey) but these have enough playroom for you to add even more fruit sugar if needed. These recipes range from 8g of sugar to 12g of sugar.

These smoothies are amazing for folks like my father who need to have lower sugar smoothies and also for children. There is no need for our kids to have 25g+ of sugar per smoothie. Their taste buds are so innocent and even the slightest sweetness in smoothies can satisfy them. I had the boys taste test all of these, and even though they have some pretty sweet smoothies, they still loved all three of them! Score!

Before we jump into the recipes, let’s break down which fruits are high in sugar and which fruits are low in sugar. I will also chat about how we can sneak in some amazing vegetables into our smoothies without even tasting them!

low sugar smoothies

These recipes range from 8g-12g of sugar per serving. This leaves enough room to add even more sugar if needed! Feel free to leave as is or toss in a bit more banana, a Medjool date, or any other sugary substitute that you wish to use.

A few extra fun additions: Lemon, lime, and mint!

 

Fruits come in all shapes, sizes and nutritional values. I love them all! When it comes to creating a low sugar smoothie, it is imperative (for taste purposes) to smartly combine a big chunk of the low sugar fruit with just a tiny bit of the high sugar fruits. Below you will find a list for both of these!

Fruits naturally lower in sugar (-10g/100g)

Avocado (0.7g per 100g)

Limes (1.7g per 100g)

Lemons (2.5g per 100g)

Cranberries (4.3g per 100g)

Raspberries (4.4g per 100g)

Blackberries (4.9g per 100g)

Strawberries (4.9g per 100g)

Grapefruit (6.9g per 100g)

Pineapple (9.9g per 100g)

 

low sugar smoothies

 

Fruits naturally higher in sugar (+10g/100g)

Medjool Dates (66.5g per 100g)

Grapes (16.3g per 100g)

Lychees (15.2g per 100g)

Pomegranate (13.7g per 100g)

Mango (13.7g per 100g)

Bananas (12.2g per 100g)

Apples (10-11.7g per 100g)

Passion Fruit (11.2g per 100g)

Pears (10.2g per 100g)

 

Sneaky Veggies to Hide in Smoothies!

When the boys were in my belly, I loved to experiment with adding lots of different veggies to my smoothies for the added nutritional boost. My cravings were pretty stubborn and so the hiding of vegetables was a lifesaver! I took these same nutritional sneaky vegetables and used them when the boys began their smoothie journey as well. Here are a few of my favorite vegetables to sneak into our low sugar smoothies or any smoothie!

The key to not tasting the vegetables is to have them frozen. That is key in my opinion. You can easily freeze your own veggies with a simple blanch, ice water bath, and baking sheet layout before transferring to a freezer-safe bag or container. I’ll explain this more below.

Cauliflower

Broccoli

Zucchini

Peas

Spinach

To freeze your own vegetables, you will need to blanch them first. Bring a pot of water to a boil and prep the veggies. Slice and dice and prepare them how you would like them to be frozen (in slices or florets). Fill up a large bowl with ice and water and set to the side. Once the water is boiling, toss the vegetables inside and blanch for 1-5 minutes (times can vary, simply use your search engine to get the correct time) and scoop out with a slotted spoon and place directly into the ice bath to stop the cooking process. Lay a towel flat and scoop the cooled down vegetables onto the towel and pat dry. Line a baking sheet with parchment paper or a silicone mat and lay the veggies out in an organized manner. Freeze for 1-2 hours until set and then transfer to a freezer-safe bag (I love these). There you have it!

low sugar smoothie

Low sugar Coco-Berry Smoothie

The surprise ingredient in this one will shock you!
5 from 1 vote
Print Pin Rate
Course: smoothie
Cuisine: American
Keyword: low sugar
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2
Calories: 149kcal

Equipment

  • Blender

Ingredients

  • 1/2 cup water
  • 1/2 cup light coconut milk canned
  • 1 cup fresh strawberries frozen works as well
  • 1/2 cup frozen peas **Check notes for information on frozen peas
  • 1 tbsp chia seeds or any superfood you wish
  • 1/2 banana ripe

Instructions

  • Blend until smooth and enjoy!

Notes

**Frozen peas have an interesting reputation and it should be noted that the manufacturers of many pea companies state on their bag that they do not recommend eating frozen peas. While the peas are blanched before being frozen, they recommend cooking the peas first. We have never had a problem with frozen or raw peas and use organic frozen peas in many of our weekly recipes. If you are worried about the peas, you can simply cook the peas for several minutes in boiling water and then freeze all over again!
**Full fat coconut milk is also great in this recipe!

Nutrition

Calories: 149kcal | Carbohydrates: 22g | Protein: 4g | Fat: 6g | Saturated Fat: 4g | Sodium: 48mg | Potassium: 329mg | Fiber: 6g | Sugar: 9g | Vitamin A: 277IU | Vitamin C: 59mg | Calcium: 58mg | Iron: 1mg
low sugar smoothies

Low Sugar Berry Spinach Smoothie

This is the least sweet of all three smoothies and one of my children's very first smoothies!
5 from 1 vote
Print Pin Rate
Course: smoothie
Cuisine: American
Keyword: Budget Friendly, low sugar
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2 people
Calories: 133kcal

Equipment

  • Blender

Ingredients

  • 1/2 cup water
  • 1/2 cup unsweetened non-dairy milk
  • 1 cup fresh strawberries or mixed berries I find that fresh is sweeter but go ahead and use frozen as well
  • 1 small handful spinach or 1 frozen block of spinach. I prefer to use the frozen block of spinach
  • 1/4 avocado
  • 3 medium cauliflower florets frozen
  • 1 tbsp flax meal or chia seeds (feel free to add any superfood here)
  • 1/2 banana ripe

Instructions

  • Blend all together until smooth and enjoy!

Notes

**If you are looking to freeze your own cauliflower at home, you will need to blanch the cauliflower florets first. Bring a pot of water to a boil and slice up the cauliflower into florets. Have a large bowl of ice water waiting on the side. Toss in the florets and boil for 2 minutes. Remove with a strainer ladle (or something similar) and let sit in the ice bath for 2 minutes. Remove from the ice and place on a baking sheet lined with parchment paper. Lay the florets out in an organized fashion (not touching) and pop in the freezer to set for about an hour or two. From there you can place into a freezer-safe bag (i recommend these). 

Nutrition

Calories: 133kcal | Carbohydrates: 17g | Protein: 4g | Fat: 7g | Saturated Fat: 1g | Sodium: 36mg | Potassium: 497mg | Fiber: 6g | Sugar: 8g | Vitamin A: 209IU | Vitamin C: 57mg | Calcium: 96mg | Iron: 1mg
Low Sugar Smoothies

Low Sugar Pineapple Smoothie

This is the sweetest tasting smoothie of the three. It's one of my favorites!
5 from 1 vote
Print Pin Rate
Course: smoothie
Cuisine: American
Keyword: Budget Friendly, low sugar
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2
Calories: 166kcal

Equipment

  • Blender

Ingredients

  • 3/4 cup light coconut milk canned
  • 1/4 cup 0% sugar soy yogurt any 0% sugar yogurt will do
  • 1.25 cup pineapple chunks I prefer fresh but frozen works!
  • 1/2 cup frozen cauliflower
  • 1 tbsp chia seeds any superfood will do
  • 1 tbsp desiccated coconut

Instructions

  • Blend until smooth and enjoy!

Notes

**I find spirulina, matcha, and even wheat grass to work well in this smoothie. 

Nutrition

Calories: 166kcal | Carbohydrates: 20g | Protein: 2g | Fat: 9g | Saturated Fat: 7g | Sodium: 73mg | Potassium: 212mg | Fiber: 4g | Sugar: 11g | Vitamin A: 60IU | Vitamin C: 61mg | Calcium: 57mg | Iron: 1mg

Find more smoothie recipes below:

Vegan Cinnamon Roll Smoothie

Vegan Raspberry Morning Smoothie

Nourishing Pear Smoothie

 

Find more healthy vegan recipes like these when you join The WonderMamas Meal Plan Membership!

Our Whole FoodPlant-Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Find more smoothie recipes below:

Vegan Cinnamon Roll Smoothie

Vegan Raspberry Morning Smoothie

Nourishing Pear Smoothie

 

1 View0
Blueberry Banana Smoothie Recipe
Blueberry Banana Smoothie Recipe (Vegan + Delicious!)

Blueberry Banana Smoothie Recipe

This healthy blueberry banana smoothie is just what you need as your mid-morning snack to boost your energy!

It is one of my favorite recipes to make in the Spring when the air is starting to warm up, and you need a refreshing smoothie in hand. 

Not only will this blueberry banana smoothie make a great snack, but it is also perfect for a quick healthy plant-based breakfast! I unquestionably love the convenience in the morning and enjoy how easy this Blueberry Banana Smoothie is to make. 

This recipe is full of antioxidants and gives you the nutrients you need to kick off your day. The kids love this recipe too! 

This delicious blueberry banana smoothie recipe will come together in under 10 minutes with minimal ingredients that you already likely have stocked up in your kitchen. 

Blueberry Banana Smoothie Recipe

What you will need for this blueberry banana smoothie recipe…

Ingredients Required:

Kale or baby spinach

Frozen blueberries

Banana

Non-dairy milk

 Vegan yogurt (coconut yogurt is great)

Medjool dates, pitted

Flax seeds/hemp seeds/chia seeds as you wish

Blueberry Banana Smoothie Recipe

Blueberry Banana Smoothie

This smoothie is perfect to make for breakfast!
0 from 0 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: smoothie, smoothie recipe
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 2 servings
Calories: 217kcal

Ingredients

  • 1 cup Spinach destemmed and washed
  • 1 cup Frozen blueberries or berries of choice
  • 1 ripe Banana
  • ¾ cup Non-dairy
  • ½ cup Vegan Yogurt coconut yogurt is great
  • 2-3 medjool dates Pitted
  • 1 tbsp Flax seed or hempseeds/chia seeds as you wish

Instructions

  • Blend until smooth. Drink immediately.Enjoy!

Nutrition

Calories: 217kcal | Carbohydrates: 39g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Sodium: 66mg | Potassium: 473mg | Fiber: 6g | Sugar: 29g | Vitamin A: 1830IU | Vitamin C: 25mg | Calcium: 242mg | Iron: 2mg

 

Benefits of…

Blueberries 

  • Blueberries are one of the healthiest fruits around! They are packed with healthy nutrients such as fiber, vitamin C, vitamin K and manganese. They are also busting with antioxidants to protect our bodies from free radicals. It also should be noted that blueberries have one of the highest antioxidant levels compared to other fruits and veggies. 

Kale 

  • Kale is a cruciferous vegetable and rich in nutrients! Kale’s nutritional profile includes a sound source of potassium, chlorophyll, calcium, vitamin C, vitamin K, and iron. Kale promotes bone and eye health. As well as helping aid digestion and improve skin, hair and nails. 

Spinach

  • This leafy green is delicious, and we try to include in our diet as much as possible due to its incredible nutritional value. Spinach is full of fiber as well as a beautiful abundance of vitamins and minerals. Spinach includes vitamin C, vitamin K, carotenoids, folic acid, iron and calcium. This leafy green is a staple in our household! 

Flax Seed

  • Flaxseed is an excellent source of omega-3! We love to include in baking, smoothies and oatmeal recipes. 1 tablespoon of flaxseed will give you a healthy dose of 1.3 grams of protein, fiber, B vitamins and, of course, omega-3 fatty acids! 

Blueberry Banana Smoothie Recipe

Find more healthy vegan recipes like this Blueberry Banana Smoothie when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Find more smoothie recipes below:

Vegan Cinnamon Roll Smoothie

Vegan Raspberry Morning Smoothie

Nourishing Pear Smoothie

 

625 Views0