Coconut SmoothieThere is a special place in my heart (and stomach) for the young, Thai coconut. Of all the things on this Earth to eat, the fruit (and water) of the coconut palm is my absolute favorite.

Coconuts make up both the liquid and creamy base portion of your green smoothie. Combining coconut with another base tropical fruit such as mango or banana will make the shake thicker and richer (and even more delicious).

Coconut Nutrition and Health Benefits

Young coconuts will provide you with minerals such as calcium, iron, zinc, potassium, phosphorous, magnesium and vitamins B1, B2, B3, B5, B6, folate and vitamin C. Coconut water is full of electrolytes and is considered nature’s sports drink due to its hydrating qualities.

People in the tropics have relied on coconuts for medicinal uses in treating conditions such as diabetes, chronic fatigue, Crohn’s disease, irritable bowel syndrome (IBS) and digestive disorders. Natural health experts say that coconuts help boost energy levels, supports the immune system and helps purify and rejuvenate the body. In fact, coconuts are used as an emergency IV in third-world countries (more).

Coconut Smoothie Recipes

Coconut-Peach
1/2-1 cup coconut water
Meat from one young coconut
1 medium to large peach
2 cups fresh baby spinach (or other leafy green)

Calories: 188 | Fat: 3.5g (grams) | Protein: 4.9g | Carbs: 40.3g | Calcium: 21-26% | Vitamin A: 86% | Vitamin C: 51%

Coconut-Mango-Kiwi
1/2-1 cup coconut water
Meat from one young coconut
1 medium to large mango
1 kiwi
2 cups fresh baby spinach (or other leafy green)

Calories: 331 | Fat: 4g (grams) | Protein: 6g | Carbs: 57.8g | Calcium: 25-30% | Vitamin A: 113% | Vitamin C: 253%

Coconut-Banana
1/2-1 cup coconut water
Meat from one young coconut
1 whole banana
2 cups fresh baby spinach (or other leafy green)

Calories: 345 | Fat: 3.6g (grams) | Protein: 6.3g | Carbs: 81.7g | Calcium: 24-29% | Vitamin A: 84% | Vitamin C: 154%

Browse more coconut recipes.

How To Select Young Coconuts

The best places to find young coconuts are at Asian and Latino markets as well as health food stores. They can be hard to find at many mainstream grocery stores unless you live in a tropical area. Select coconuts that are heavy for their size. Watch for blue or purple mold on the outer, white husk. Avoid coconuts that have deep crevices, cracks or dried spots on the husk.

Young coconuts should be kept in a cool place, preferably the refrigerator. Discard the coconut if the water is sour or has a bad taste to it. Fresh coconuts will have sterile water that is safe to drink as it is filtered in the coconut palm.

Mature coconuts (the brown, hairy kind) that you find readily available at most grocery stores are not suitable for making smoothies with. The meat is too hard and the coconut juice inside is not plentiful or as flavorful. Young coconuts have a much higher nutrient value than mature coconuts. They generally contain about 16 ounces of slightly sweet, coconut-flavored water that tastes amazing. The meat is usually the consistency of hard boiled egg white and blends up well in a smoothie.

Coconuts can vary in flavor and consistency depending on the region where they are grown, the age of the coconut at harvest as well as the variety of coconut palm it came from. Some coconuts have lots of water and very thin, gel-like meat while others will have slightly less water and more crunchy, coconut meat. Some coconuts will have a sweeter taste than others. While they might all look the same from the outside, it is difficult to predict the quality of the coconut unless you know exactly how old it is and where it came from.

Coconut water is usually cloudy white or mostly clear, but occasionally you might get one that has pinkish water, which is perfectly safe to drink as long as it doesn’t smell off (it should smell like sweet coconut).

Young coconuts should be eaten right way since the water quickly looses nutritional value and begins to ferment when exposed to air after opening.

How To Open A Young Coconut

The hardest part about making a young coconut smoothie is the opening of the young coconut. Here’s what I do:

Step 1 – Lay the coconut on its side and using a hefty kitchen knife, cut the white husk away from the pointed end until you expose the end of the shell.

Step 2 – Leaving the coconut on its side, give the exposed shell a good whack with a heavy cleaver. (Caution: 1) Don’t lop off a finger! and 2) Really use a heavy-duty cleaver and not a chef’s knife, as you will likely ruin even a good chefs knife. Never use cheap knives as the blade may come off or fly backwards and hit you. Yes, I learned that the hard way).

Step 3 – Dig the sharp end of the base of the knife into the crack in the shell and pry the top off carefully.

Now, simply drain the water out into a tall glass, scoop the meat out with a spoon and enjoy one of nature’s perfect foods!

Browse more green smoothie recipes.


About Tracy
Tracy Russell is the creator of the Green Smoothie Health & Weight Loss Program and founder of Incredible Smoothies. She is passionate about helping people improve their health with green smoothies and a whole foods lifestyle.




Green Smoothie Health & Weight Loss Program


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