Fresh Coconut Water-Mango-Peach Smoothie

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Dreaming of a refreshing smoothie as you’re jogging the 5-mile trail? I know of one such smootihe that not only hydrates but it tastes like refreshing tropical splash. This easy to prepare smoothie (the only major necessity is a blender) takes very little time to whip up and it satisfies totally. The ingredients are basic—just a couple of fruits and the super-hydrating coconut water. Why coconut water? Because it offers more taste than water and has a number of redeeming features--its fat-free, cholesterol free and rich in nutrients and electrolytes.

I used to drink fresh coconut water like there was a coconut water faucet in my backyard. Coconut trees grew in my backyard—lanky and graceful loaded with bunches of coconuts. All I have to do is take a sturdy bamboo pole and whack it off the branch or wait for the winds to take them down. On hot humid days, after a game of roundus, the cool juice directly from the young coconut tasted like dew from heaven.

Little did I know that one day, coconut water would become the star of the beverage world, especially among athletes and health nuts. Vita Coco, Zico, O.N.E—the grocery shelves sag under their weight. Health claims sprouted with their rising popularity (or is it the other way round?) from improving circulation to boosting immunity to fighting cancer, heart disease and stroke. Some people have also reported that it helps with hangovers. Is coconut water all that’s hyped up to be?

What is the difference between coconut water/juice and coconut milk?

Often, coconut water is mistaken for coconut milk. Coconut water or juice is the liquid found in young coconuts. It also has a layer of soft, gelatinious meat which can be eaten as a snack. In Asia and places where coconuts are part of the natural landscape, young coconuts are often served as a drink with a spoon for scooping out the meat for your enjoyment.

As coconut matures, there is less water and more meat--firmer and more flavorful meat, which is often grated to extract the milk. Usually water is added to grated mature coconut meat and squeezed to produce coconut milk. This thick, creamy and fragrant milk is often used in making curries, added to soup and stews. Many asian desserts also feature coconut milk. In Singapore and some parts of Asia, coconut milk is also one of the main ingredients of a favorite drink called Chendol (coconut milk sweetened with coconut sugar poured over an assortment of beans, corn, jello and other good stuff).

A young coconut has only 3g of fat whereas 1 cup of shredded mature coconut has 224 fat calories.

Here are some facts about coconut water:

  • Coconut water comes from young coconut (between 6 to 9 months) and one young coconut contains about 750 ml of water.
  • It is the only natural isotonic beverage with the same level of electrolyte balance as that found in the blood, according to the Food and Agriculture Organization. Because of its electrolyte balance, it is believed that coconut water was directly given to wounded patients in the Pacific war as emergency plasma transfusions.
  • Coconut water contains high levels of potassium, almost twice the amount found in bananas. According to American Dietetic Association, coconut water may help to improve potassium intake, especially for those who do not eat enough fruits and vegetables.
  • Because coconut water is naturally high in electrolytes such as potassium, magnesium, calcium, sodium and phosphate and small amounts of many essential amino acids, the beverage and sports industries were quick to promote it as the other natural sports drink. However, the director of Sports Nutrition in UC Davies. Liz Applegate, pointed out that while it is a good alternative sports drink for people involved in moderate exercise, coconut water is not ideal for those involved in hardcore training. The amount of carbohydrates and sodium found in natural coconut water not high enough to facilitate quick recovery following strenuous exercises.
  • Coconut water also has low level of proteins (about 2 grams) compared to the typical sports drinks. Again, that makes it less ideal as the body generally needs at least 15 to 17 grams of protein to recover quickly from heavy physical exertion.
  • As for all the health benefits that have been tagged to it, the verdict is still out. There has yet to be conclusive evidence to support the many health claims.
  • What about hangovers? Because of its hydrating properties, coconut water may alleviate dehydration cause by drinking and in so doing, lessen the effects of hangover.

All points taken into consideration, coconut water may not be the best alternative for hardcore athletes but it’s a viable alternative for people doing moderate amount of exercise or wants something that hydrates well, the one quality that most nutritionists agree on. And that I can concur based on my experience of guzzling down coconut water on hot sweaty days.

With that, let’s get on with fixing our super-hydrating coconut drink.

Fresh Coconut Water-Mango-Peach Smoothie

For this recipe, I use fresh coconut juice from young coconut. No preservatives. No chemical. No fat, no cholesterol. Nature's gift before there was Gatorade. Using coconut juice in lieu of water, milk or yogurt (liquids often used in smoothie-making) gives it a hint of coconut flavor and it also provides nutrients and electrolytes. The other advantage to using a fresh coconut? You can scoop out the meat and eat it as a snack. It’s very tasty (well, at least to me) and in this recipe, I use them as well. The meat not only adds more flavor, it adds a creamy texture to the drink.

You can easily buy fresh young coconuts from any Asian grocery stores. Lately, I've also seen them in mainstrain grocery and health stores. They are not too expensive. For less than two dollars, you can get a fresh young coconut with much of the husk shaved off already so you can easily make a hole to drain the juice out.

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Cook Time

Prep time: 10 min
Cook time: 5 min
Ready in: 15 min
Yields: 2 servings with 1 glass per serving

Ingredients

  • 1 glass fresh coconut water
  • 1/4 cup coconut meat
  • 1 medium mango, diced
  • 2 peaches, sliced
  • 1 cup ice cubes
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Instructions

  1. Make an opening in the young coconut, big enough for the spoon to go through.
  2. Drain coconut water into a glass. If there is any pieces of husk, strain it first.
  3. Scoop out the flesh in the coconut with a strong metal spoon. The younger the coconut, the more tender the flesh.
  4. Remove skin of mango and dice flesh into cubes.
  5. Cut up peach into slices.
  6. Put coconut flesh, mango, peach, ice cubes and coconut water into blender.
  7. Blend until smooth. Serve cold.

Natural and thirst-quenching goodness in a glass.

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If you like it, please put stars on it. Thanks.

4.9 stars from 8 ratings of Fresh Coconut water-mango-peach smoothie
Nutrition Facts
Serving size: 1 glass per serving
Calories 151
Calories from Fat9
% Daily Value *
Fat 1 g2%
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 36 g12%
Sugar 33 g
Fiber 6 g24%
Protein 3 g6%
Cholesterol 0 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Fix it the way you like it

Don't like the fruit choices? Swop them for your favorite fruits--fresh or frozen--it's entirely up to you. If you're in a hurry--skip the task of extracting the juice from the fresh coconut--go with a commercial brand instead. Dessicated coconut can be used in place of fresh coconut meat. You may also use coconut milk (higher in fat calories) or coconut powder.


© 2012 anglnwu

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Comments 44 comments

chef-de-jour profile image

chef-de-jour 4 years ago from Wakefield, West Yorkshire,UK

My mouth is watering! Such a smoothie. I'd like to live in a place where I could go to the bottom of the garden and pick these fruits fresh.

A great drink with a nutritious heart. Thank you for some clear images too.


vespawoolf profile image

vespawoolf 4 years ago from Peru, South America

I love your opening paragraphs and the smoothie sounds awesome. It makes me want to go out right now and pick a coconut. : )


teaches12345 profile image

teaches12345 4 years ago

I gave this a five star rating for the mango coconut flavors. Yum!


Turtlewoman profile image

Turtlewoman 4 years ago from California

Definitely 5 stars for any smoothie that involve the use of coconut water. I WISH there was a faucet for that in my backyard too! Great hub! :-)


anglnwu profile image

anglnwu 4 years ago Author

chef-de-jour, haha, i wish to live in a place where i can pick elderflowers and you wish to live in the tropics. Thanks for stopping by to comment.


Mhatter99 profile image

Mhatter99 4 years ago from San Francisco

wow... talk about energy drink... thank you


daisydayz profile image

daisydayz 4 years ago from Cardiff

I never knew coconut water was so good for you! It sounds like a great drink, something you would get on a tropical island!


Om Paramapoonya profile image

Om Paramapoonya 4 years ago

Growing up in Bangkok, I had coconut trees in my backyard, too! Sometimes my cousin and I would make our homemade popsicles with coconut water, coconut flesh and a little bit of sugar. Your tropical smoothie recipe sounds lovely. Although I haven't tried it yet. I can tell it's super delicious.


anglnwu profile image

anglnwu 4 years ago Author

vespawoolf, thanks for your encouraging comments. Yes, nothing beats picking your own coconut in your own backyard.

Teaches, thanks for rating my recipe--it means a lot to me:)


anglnwu profile image

anglnwu 4 years ago Author

Mhatter, thanks for adding another name to this drink--energy drink--yay to that.

Daisy, thanks for modern transportation, this tropical drink can be made anywhere now. Thanks for commenting.


Movie Master profile image

Movie Master 4 years ago from United Kingdom

Hi Anginwu, I spotted some nice young coconuts in the supermarket this morning, I shall have to go back tomorrow and buy some!

Looking forward to trying this, I love mango's too!

Thank you and voted up


anglnwu profile image

anglnwu 4 years ago Author

Om, I remember those homemade popsicles too. They really came in handy on hot afternoons. Thanks for stopping by to comment.


anglnwu profile image

anglnwu 4 years ago Author

Turtlewoman, thanks for the stars. Appreciate your comments.


anglnwu profile image

anglnwu 4 years ago Author

Movie Master, they have them too over where you live? How fabulous. Hope you enjoy your tropical drink and thanks for commenting.


Brett.Tesol profile image

Brett.Tesol 4 years ago from Somewhere in Asia

Delicious and healthy ... can't beat that! Coconut water has gone wild, but then when it tastes sooooo good and is healthy, why wouldn't it (let's be honest, most tasty things are NOT healthy).

Shared, up and awesome.


kashmir56 profile image

kashmir56 4 years ago from Massachusetts

WOW this sounds so good, i could use one right now !

Vote up and more !!! SHARING !


forlanda profile image

forlanda 4 years ago from US of A

Coconut water is the best. Have you ever drank it fresh from a young coconut? It is naturally sweet and tasty. Combined with mango and peach it sounds even better!


chamilj profile image

chamilj 4 years ago from Sri Lanka

Sure this drink is healthy and delicious. Thanks for sharing.


Turtlewoman profile image

Turtlewoman 4 years ago from California

I'm back to let you know that I made this yesterday for some of my guests. They LOVED it! I used fresh coconut water from the coconuts at the Asian supermarket. Instead of using ice, I just froze the fruits for a few hours ahead. Thanks!:-)


anglnwu profile image

anglnwu 4 years ago Author

Brett, good to see you here. Haha--most healthy things are not that tasty--I agree--in most cases. Thanks for reading and commenting.

Kashmir, yes, we can all use one right now...after all summer is officially here. Thanks for reading and rating it up.


anglnwu profile image

anglnwu 4 years ago Author

forlanda, yes, I used to drink it all the time, fresh from the coconut. I can't believe my childhood drink is not the health buzz. Thanks for reading.

chamilj, thanks for commenting.


anglnwu profile image

anglnwu 4 years ago Author

Turtlewoman, so glad you check back. Glad your coconut smoothie was a success. Great idea too, freeezing it for a few hours before using it. I'm sure the flavor is more intense that way. BTW, I found that they're selling fresh coconuts for 79 cents in the Asian market (99 Ranch) this past week. What a steal.


beingwell profile image

beingwell 4 years ago from Bangkok

Looks very refreshing! Shared and voted up!


anglnwu profile image

anglnwu 4 years ago Author

being well, thanks for reading and sharing. Always good to hear from you.


Denise Handlon profile image

Denise Handlon 4 years ago from North Carolina

Oh my gosh-this fruit smoothie sounds so refreshing. I love mango. I think, if I read correctly, that I can get the coconut water from the grocery store coconuts? How do I tell if it is a mature or young coconut?


anglnwu profile image

anglnwu 4 years ago Author

Yes, absolutely, these days, you can actually find fresh coconuts in the grocery stores (Asian stores, definitely). The ones they sell in the stores are all young--you get a hole and get both the coconut water and the meat (flesh inside). Since coconut water is the rage now, you may as well get fresh ones. Thanks for dropping by and have fun shopping for the young coconuts.


ishwaryaa22 profile image

ishwaryaa22 4 years ago from Chennai, India

An extremely informative smoothie recipe hub! You listed all the health benefits of coconut which is good for those who are health-conscious. I am very fond of coconut as well as mangoes and peaches. In my country, we use coconut in different forms, be it fresh, tender, grated, water or milk in a variety of dishes such as sweets, curries and more to name! Your instructions are direct and helpful with handy photos. The photos in the beginning and end of this engaging hub looks refreshing and delicious! Good to know that you have a backyard filled with coconut trees. Even my grandmother had a small part of her garden covered with some coconut trees many years ago! Well-done!

Thanks for SHARING. Useful, Awesome & Interesting. Voted up, Socially Shared and pinned


snowdrops profile image

snowdrops 4 years ago from The Second Star to the Right

wow very refreshing and delectable


unknown spy profile image

unknown spy 4 years ago from Neverland - where children never grow up.

looks delicious.. wonderful hub! thumbs up


Cyndi10 profile image

Cyndi10 4 years ago from Georgia

Looks like an excellent recipe worth trying. Thanks for giving it out.


markpath profile image

markpath 4 years ago

it looks nice. I am going to try this tonight. Will keep you posted if it works out for me.


anglnwu profile image

anglnwu 4 years ago Author

ishwaryaz, I come from a country where they use coconuts for everything too. Glad you came by to comment and thanks sharing and voting it up.

Snowdrops, thanks for your positive feedback.

Thanks, unknown spy, for dropping by to comment.

Cyndi, glad you dropped by to comment.

Markpath, happy trying. Hope you like it.


visionandfocus profile image

visionandfocus 4 years ago from North York, Canada

Great intro and photos! I absolutely love coconut water. The real thing (straight from the young coconut) tastes so much better than that from cartons. Must try your recipe one day. It looks scrumptious!

Excellent hub-- voted up and a bunch of other things!


anglnwu profile image

anglnwu 4 years ago Author

visionandfocus, I agree the real thing tastes so much better. I love that I get to eat the meat as well. Thanks for commenting.


Mama Kim 8 profile image

Mama Kim 8 4 years ago

Now this sounds way better than lemonade for wonderfully refreshing summer drink... and healthier too ^_^ Than you for this fantastic recipe... pinning!


anglnwu profile image

anglnwu 4 years ago Author

mamakim, thanks for commenting. It's totally refreshing.


dwachira profile image

dwachira 4 years ago from Nairobi, Kenya

Hi anglnwu,

Wow, this looks awesome. I would like to try this recipe for Fresh Coconut Water-Mango-Peach Smoothie, it is the first smoothie containing coconut that i have ever read here. I like the fact that it is very nutritious with coconut minus chemicals, fat or cholesterol. Definitely i have to get this working. Voted up, useful and shared with followers.


lovedoctor926 4 years ago

Wow! This looks really good! A nice summer drink by the pool.


anglnwu profile image

anglnwu 3 years ago Author

dwachira, thanks for reading and commenting. Enjoy your first coconut smoothie.

lovedoctor, definitely a good treat any day. Thanks for commenting.


BkCreative profile image

BkCreative 3 years ago from Brooklyn, New York City

Cannot wait to do this - I am a lover of all things coconut. Thanks for such a thorough well written hub. I am so glad I am one of your followers - yay!


Thelma Alberts profile image

Thelma Alberts 3 years ago from Germany

Yummy! This is a very refreshing drink. I have drunk fresh coconut water and ate the coconut meat just the other day from our backyard coconut at home (Phil.) Thanks for the information about coconut. Voted up and shared.


instantlyfamily profile image

instantlyfamily 3 years ago

I can't wait to give this a try. I have been searching for something "different" and I believe I just found it. Yum!


Glimmer Twin Fan profile image

Glimmer Twin Fan 3 years ago

This looks delicious even her in the ice and snow. Pinned for future use.


anglnwu profile image

anglnwu 3 years ago Author

BKCreative, always good to hear from you. Thanks for your kind comments and enjoy your coconut smoothie.

Thelma Roberts, how lucky to have coconuts in your backyard. Thanks for reading and sharing.

Yay for you, instantlyfamily, glad you liked it.

Haha, Glimmer Twin Fan, that means it's one very cool hot drink. Thanks for commenting.

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