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Fresh Coconut Water-Mango-Peach Smoothie

Updated on March 12, 2015
anglnwu profile image

A certified health and wellness coach, I love discussing food, health benefits and how to keep weight in check,


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?

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.

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.

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.

Click thumbnail to view full-size

Cook Time

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


  • 1 glass fresh coconut water
  • 1/4 cup coconut meat
  • 1 medium mango, diced
  • 2 peaches, sliced
  • 1 cup ice cubes
Click thumbnail to view full-size


  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.


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


Submit a Comment

  • anglnwu profile image

    anglnwu 5 years ago

    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.

  • Glimmer Twin Fan profile image

    Claudia Mitchell 5 years ago

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

  • instantlyfamily profile image

    instantlyfamily 5 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!

  • Thelma Alberts profile image

    Thelma Alberts 5 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.

  • BkCreative profile image

    BkCreative 5 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!

  • anglnwu profile image

    anglnwu 5 years ago

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

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

  • profile image

    lovedoctor926 5 years ago

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

  • dwachira profile image

    [ Danson Wachira ] 5 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.

  • anglnwu profile image

    anglnwu 5 years ago

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

  • Mama Kim 8 profile image

    Sasha Kim 5 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 5 years ago

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

  • visionandfocus profile image

    visionandfocus 5 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 5 years ago

    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.

  • markpath profile image

    markpath 5 years ago

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

  • Cyndi10 profile image

    Cynthia B Turner 5 years ago from Georgia

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

  • unknown spy profile image

    IAmForbidden 5 years ago from Neverland - where children never grow up.

    looks delicious.. wonderful hub! thumbs up

  • snowdrops profile image

    snowdrops 5 years ago from The Second Star to the Right

    wow very refreshing and delectable

  • ishwaryaa22 profile image

    Ishwaryaa Dhandapani 5 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

  • anglnwu profile image

    anglnwu 5 years ago

    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.

  • Denise Handlon profile image

    Denise Handlon 5 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 6 years ago

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

  • beingwell profile image

    beingwell 6 years ago from Bangkok

    Looks very refreshing! Shared and voted up!

  • anglnwu profile image

    anglnwu 6 years ago

    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.

  • anglnwu profile image

    anglnwu 6 years ago

    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 6 years ago

    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.

  • Turtlewoman profile image

    Kim Lam 6 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!:-)

  • chamilj profile image

    chamilj 6 years ago from Sri Lanka

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

  • forlanda profile image

    Juancho Forlanda 6 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!

  • kashmir56 profile image

    Thomas Silvia 6 years ago from Massachusetts

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

    Vote up and more !!! SHARING !

  • Brett.Tesol profile image

    Brett Caulton 6 years ago from Thailand

    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.

  • anglnwu profile image

    anglnwu 6 years ago

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

  • anglnwu profile image

    anglnwu 6 years ago

    Turtlewoman, thanks for the stars. Appreciate your comments.

  • anglnwu profile image

    anglnwu 6 years ago

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

  • Movie Master profile image

    Movie Master 6 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 6 years ago

    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.

  • anglnwu profile image

    anglnwu 6 years ago

    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:)

  • Om Paramapoonya profile image

    Om Paramapoonya 6 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.

  • daisydayz profile image

    Chantele Cross-Jones 6 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!

  • Mhatter99 profile image

    Martin Kloess 6 years ago from San Francisco

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

  • anglnwu profile image

    anglnwu 6 years ago

    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.

  • Turtlewoman profile image

    Kim Lam 6 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! :-)

  • teaches12345 profile image

    Dianna Mendez 6 years ago

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

  • vespawoolf profile image

    vespawoolf 6 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. : )

  • chef-de-jour profile image

    Andrew Spacey 6 years ago from Near Huddersfield, 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.


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