Using just one ingredient you can make a delicious and nutritious dairy free and nut free smoothie.

Simply blend the liquid and flesh from within a fresh young coconut until smooth. Enjoy as a healthy snack, in smoothies or as use half the amount of fresh to produce a dairy free alternative to cow’s milk.

Fresh young coconuts can be bought in the fruit section of the supermarket, at health food stores and grocers.

This one ingredient recipe makes a delicious, naturally semi-sweet dairy free milk.

Nourish 101:

  • Young coconuts provide an impressive panel of nutrients providing your body with vitamins, minerals and more.
  • Coconut Water provides one of best natural sources of electrolytes and is in-fact very similar to the human blood plasma.
  • Coconut flesh provides a good dose of nutrients with beneficial levels of vitamins and minerals.

Fresh Young Coconut Smoothie

Using just one ingredient you can make a delicious and nutritious dairy free and nut free smoothie.
Keyword Corn Free, Dairy Free, Egg Free, Fructose Free, Gluten Free, Grain Free, Nut Free, Paleo, Peanut Free, Preservative Free, Processed Sugar Free, Raw, Soy Free, Vegan, Vegetarian, Yeast Free
Prep Time 5 minutes
Servings 1

Ingredients

  • 1 whole Fresh Young Coconut

Instructions

  • Open tip of coconut. (See how to prepare a young coconut). 
  • Drain coconut water into a glass, set aside. 
  • Using a metal spoon, scoop out inside flesh of coconut. 
  • In a blender, pulse coconut water with coconut flesh until smooth. (I find my Vitamix does a brilliant job of this smoothie )
  • Serve chilled. 

Notes

How to prepare a fresh, young coconut:
  • To remove the coconut water from the inside turn the coconut upside down and pierce the base with a sharp knife several times to create a whole.
  • Alternatively, you can pierce a hole in the top of the coconut, just to the side of the tip using a ‘Coconut Tap’ (available from health food stores) or a clean screw driver and hammer to pierce the shell. Once hole is made, turn coconut upside down resting on a glass and drain the liquid. To open the top turn the coconut on its side and using a very sharp knife or clever make 4 energised incisions at the top point as you rotate the coconut. Carefully use the blunt knife to lift the lid you have just cut. Use a spoon and scoop flesh out.
  • Alternatively you can use a coconut opener that you can purchase from speciality kitchen shops or health food stores.
Make It Personal:
Recipe Tips:
  • For this smoothie you must use a young coconut (it will either have the hard green outer or if removed will appear white, not the dark brown husk of a mature coconut) and not a mature coconut (with brown hairy husk).
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Casey-Lee Lyons

Live Love Nourish

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