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By: Rachel Tiemeyer
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This easy, healthy 4-Ingredient Tropical Smoothie recipe tastes like you’re sitting on the beach in the Caribbean. (Yes, that’s a flavor.) Try this dairy-free, gluten-free, low-calorie way to pack in some extra Vitamin C, fiber, and protein into your diet. We’ll teach you how to make it into a freezer smoothie pack for later, too.
Table of Contents
Why You’ll Love This Recipe
Anytime we can sneak vegetables in to a recipe, we do! Probably why we love recipes like Zucchini Breakfast Cake, Chocolate Banana Muffins, and Blueberry Banana Bread so much!
Here are a few reasons you’ll love THIS smoothie recipe:
- Flavor – This smoothie tastes like I’m sitting on the beach sipping a tropical drink!
- It can be prepped as a smoothie pack – Scale it up and freeze the smoothie packs.
- More fruits and veggies – Like our other recipes that sneak in vegetables and fruits, smoothies are an easy and tasty way to eat more produce at breakfast.
- More nutrients – The cashews add protein and healthy fat to balance out the sugars in the smoothie and keep you full.
- Only 4 Ingredients – This may be our easiest smoothie of all! Like our other smoothies, you’ll start with the liquid–coconut water this time–and then add the solids–frozen fruit, spinach, and cashews.
Ingredients
Ingredient Notes:
- 100% pure coconut water – Be sure read the label to avoid any added sugars.
- Frozen tropical fruit blend – i.e. pineapple, mango, papaya
- Baby spinach – I prefer organic, which is easy to find. Got extra spinach? Use it in our Spinach and Bacon Quiche recipe!
- Raw cashews – sub: raw almond or macadamia nuts
Make It a Freezer Smoothie Pack
What are freezer smoothie packs?
Freezer smoothie packs have become the norm around our houses these days. That’s because, just like with our healthy freezer meal recipes, it makes so much sense to use our time and resources efficiently by prepping these smoothies in bulk.
To Prep the Smoothie Pack:
Layer ingredients in small freezer bags (or reusable silicone bags) in this order:
- 1 1/2 cups frozen tropical fruit blend (any combo of pineapple, mango, papaya)
- 1 packed cup baby spinach
- 1/4 cup raw cashews (sub: raw almonds or macadamia nuts)
Seal tightly, squeezing out the air, and freeze for up to 3 months.
To Make the Smoothie:
Pour the liquid in your blender, dump in the frozen smoothie pack, and blend.
Coconut water is a fantastic ingredient for smoothies because it contains less sugar and calories than fruit juice and no fat. It also adds a few key nutrients including potassium (1 serving is more than four bananas!), magnesium, and manganese. Be sure to only buy 100% pure (unsweetened) coconut water to avoid added sugars.
More Smoothie Recipes
We worked hard to develop 7 delicious smoothie recipes and teach you how to prep them as freezer smoothie packs. Here are the other flavors available:
- Strawberry Pina Colada Smoothie
- Chocolate Covered Cherry Smoothie
- Green Machine Smoothie
- Blueberry Muffin Smoothie
- Orangesicle Smoothie
- Very Berry Smoothie
FAQs
Can I freeze a leftover smoothie?
Yes! If you don’t drink all of your smoothie, pour it into an ice cube tray (or something to help portion it out) and freeze. Then pop out the small portions of smoothie to toss in your blender next time you make a smoothie.
Can I add protein powder to this smoothie?
Sure! Feel free to add in a sugar-free, unflavored protein powder or collagen powder. I like Vital Protein Collagen Peptides. You may need to add a little more liquid if you include this ingredient.
Why use coconut water as a sub for orange juice?
Coconut water is a fantastic ingredient for smoothies because it contains less sugar and calories than fruit juice and no fat. It also adds a few key nutrients including potassium, magnesium, and manganese.
What type of blender do you recommend for smoothies?
The Vitamix because it is very high-powered, super simple, and will last for an eon. We both have this blender and it’s the BEST
7 Must Have Smoothie Recipes
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More Recipes with Coconut or Coconut Milk
Almond Joy Overnight Oats
Coconut Curry Soup
Shrimp Curry Bowls
Did you make this? Snap a photo and tag us on Instagram at @thrivinghome so we can see your creations and cheer you on!
5 Stars4 Stars3 Stars2 Stars1 Star4.5 from 2 reviews
Tropical Smoothie
This easy, healthy green smoothie only requires 4 simple ingredients. A delicious low-calorie way to pack Vitamin C, fiber, and protein into your diet. Freezer smoothie pack instructions included.
Yield: One 16-ounce smoothie 1x
Prep: 5 minutesCook: 0 minutesTotal: 5 minutes
Print RecipeRate Pin for Later
Units:
Scale:
Ingredients
- 1 – 1 1/2 cups 100% pure coconut water
- 1 1/2 cups frozen tropical fruit blend (any combo of pineapple, mango, papaya)
- 1 packed cup baby spinach (preferably organic)
- 1/4 cup raw cashews (sub: raw almonds or macadamia nuts)
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Instructions
Make It Now:
1. Start by adding 1 cup coconut water to a high-powered blender. Then, add all the other ingredients.
2. Blend until smooth. You may need to stop and stir/shake the blender or add up to 1/2 cup more of coconut water, as needed, to make sure it gets smooth.
Make Freezer Smoothie Packs for Later:
1. Layer ingredients in small freezer bags in this order:
- 1 1/2 cups frozen tropical fruit blend (any combo of pineapple, mango, papaya)
- 1 packed cup baby spinach
- 1/4 cup raw cashews (sub: raw almonds or macadamia nuts)
2. Seal tightly, squeezing out the air, and freeze for up to 3 months.
3. To Blend: Pour 1 cup coconut water into a high-powered blender first. Break up the ingredients in the bag by hitting it on the counter or crunching it with your hands. Dump the ingredients from the bag in and follow blending instructions above.
Notes/Tips
- Check out all 7 smoothie packs and download a recipe cheat sheet and shopping list.
- If you’d like to add in more protein, feel free to add in a sugar-free, unflavored protein powder or collagen powder. I like Vital Protein Collagen Peptides. You may need to add a little more liquid.
© Author: Rachel Tiemeyer
Cuisine:AmericanMethod:Blender
Rachel Tiemeyer
As co-founder of Thriving Home, Rachel dreams about creating recipes (literally) and uses her husband, her 3 kids, and even the neighbors as guinea pigs several nights a week. She believes that good food has the power to bring families and friends closer together and continues to wake up excited about her job each day, even after 10+ years!
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Debora Stuckey saysi was hesitant after all the others i’ve tried…but so delicious and easy. As i’m trying to lower cholesterol, is there anything i can add to help this process?
Reply
- Rachel Tiemeyer says
I’m so glad you liked it, Debora! I’m not a dietitian, so I would definitely ask your doctor or a registered dietitians for advice. But, if you’re looking for more healthy recipes, check out some of these:
Cancer Fighting Soup (aka Immune Boosting Soup) – I freeze this in individual servings for lunches. https://thrivinghomeblog.com/cancer-fighting-soup-for-my-girl-darcie/
Pumpkin Chili – https://thrivinghomeblog.com/20-minute-freezable-pumpkin-chili/
Sheet Pan Sausage and Veggies – Only 3 main ingredients! https://thrivinghomeblog.com/sheet-pan-sausage-and-veggies/
Mexican Chopped Salad – https://thrivinghomeblog.com/mexican-chopped-salad/
Protein Lunch Bowl – Only 6 ingredients and super easy. https://thrivinghomeblog.com/protein-lunch-bowl/
We also have super simple recipes for Overnight Oats. I know oats are known for cholesterol-lowering properties. Find those here: https://thrivinghomeblog.com/7-overnight-oats-recipes/
Reply
- Amy says
Hi, can you tell me how many calories is in the tropical smoothie? Thanks
Reply
- Rachel Tiemeyer says
Just updated it so you can see the nutrition info. I hope that helps!
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