Tuesday, January 20, 2015

Best Healthy Pina Colada Recipe (Sugar-Free, Protein-Enriched, Dairy-Free)

Pina Colada
Sugar-Free Pina Colada

Our family loves smoothies. The only problem with that is most smoothies contain a heavy dose of sugar. I like to create healthier options. Since pineapple is naturally sweet, just a bit of stevia does the trick here, with out any weird aftertaste. I like adding protein to our smoothies...and the problem with that is, most protein has "that taste" that protein powder gives you, ruining perfectly good food! Plain egg white protein is very neutral tasting so it does not interfere with the pina colada's taste. Nice.

Fresh Pina Colada (sugar-free, protein-fortified) Recipe:

2 c. fresh pineapple chunks
6 ounces fresh baby Thai coconut flesh
8-10 ice cubes (8 to 10 ounces)
4 T. plain egg white protein powder, optional (like Jay Robb brand)
2 T. coconut milk powder
10 to 12 drops stevia glycerite (like NOW brand)


Place all but egg white protein in a blender. Blend until smooth, adding the egg white protein at the end (egg white protein makes the drink foamy if added in the beginning).


If you don't have fresh pineapple, you may use 1/2 c. unsweetened pineapple juice plus 1 cup purified water instead. (I prefer fresh pineapple for the protein digesting enzymes it contains.)

You can use 6 frozen ice cubes of Thai baby coconut puree instead of 6 ounces fresh baby coconut.

You can prepare baby Thai coconut puree in advance by freezing the puree in ice cube trays, and transferring to zip-lock bags once frozen. I like to use the ice cube trays that make 1-ounce sized ice cubes (the standard size).

You could use a rich canned coconut milk instead of the fresh baby coconut, and omit the coconut milk powder if you don't have it. Start with 6 to 7 ounces coconut milk.

Tip: Never buy "Light" coconut milk. It is just watered down regular coconut milk! As in, they just add about 35% tap water. I can do that myself. Remember, the fat in coconut is a healthy fat and it's a good idea for a person to consume 2 T. a day of the stuff. So save your money and buy the richest coconut milk that you can find.