5 Coconut Milk Smoothie Recipes You’ll LOVE!
Coconut milk isn’t a “milk” in the traditional sense. It’s what you get when coconut “meat” is blended into a liquid.
As a dairy free alternative to cow’s milk, it’s perfect if you can’t drink dairy or you just want to use non-dairy liquids in your smoothies.
It’s also a great option if you’re vegan or following a Paleo or plant based diet.
Coconut doesn’t just give your smoothies a tasty tropical flavor. It’s also super healthy too and is a great source of B vitamins, and vitamins C and E.
Despite the saturated fat content, it’s not bad for heart health and actually has some good benefits for cholesterol.
Wondering how you can use coconut milk to create delicious, healthy smoothies? We’ve got you covered!
Superfood Coconut Milk Smoothies
Coconut Milk FAQs
Hopefully these recipes have got you excited to learn more about the benefits of coconut milk and the nutrients it can add to your diet. Here are the answers to some common questions about coconut milk nutrition.
Is coconut milk high in cholesterol?
Coconut milk contains quite a bit of saturated fat, which leads many people to believe that it’s bad for your heart health.
It often has a reputation of being high in cholesterol but this is a myth.
It actually contains no cholesterol at all!
And despite the saturated fat content, it’s not all bad news for your heart.
While there is some evidence that coconut milk increases your “bad” LDL cholesterol levels, that’s not necessarily the whole story as studies have also indicated that it can raise your “good” HDL cholesterols too.
Most of the saturated fat is in the form of medium chain fatty acids, which can have some health benefits.
The body uses lauric acid, one of these fatty acids, for energy.
Is coconut milk high in potassium?
The recommended daily intake of potassium is around 4,700 mg. Coconut milk provides 263 mg of potassium for every 100g.
This is quite high compared to the amount of potassium that you’ll find in other nut milks, with almond milk weighing in at around 67 mg of potassium per 100g and cashew milk coming in at around 44 mg per 100g .
Coconut milk smoothies that also include banana, mango, coconut water, orange (or orange juice), spinach and avocado will boost your potassium intake even more and get you closer to the recommended amount.
Is coconut milk high in calcium?
If you’re dairy intolerant or just don’t want to use dairy in your smoothies, nut milks can be an easy way to add more calcium to both your smoothies and your diet.
Unless it’s fortified with calcium (and other nutrients), coconut milk isn’t the best option for this as it only offers around 16 mg of calcium per 100g and 38 mg per cup.
This is quite low compared to almond milk, which has around 184 mg of calcium per cup.
This means that coconut milk won’t help a lot for getting the recommended amount of calcium (1200 mg per day).
To pack more calcium into coconut milk smoothies, you can add leafy greens.
Some fruits also have a little bit of calcium that can boost your intake slightly, including oranges.
Is coconut milk safe for babies?
The American Academy of Pediatrics recommends that children can start to consume cow's milk (and other alternatives to it) from the age of 12 months.
This can include coconut milk.
Is coconut milk safe to drink during pregnancy?
According to the Cleveland Clinic, you should be looking to consume at least 4 servings of dairy every day while you’re pregnant.
This can include non-dairy drinks such as coconut milk but preferably the fortified type to ensure that there is a reasonable amount of calcium.
Is coconut milk fattening?
Coconut milk is pretty high in saturated fat, with just over 21g per 100g.
That’s the main reason why the recipes in this piece don’t use as much coconut milk as you might expect.
That doesn’t mean that you should definitely avoid it though as studies have shown that coconut milk can simultaneously improve HDL cholesterol levels and decrease LDL cholesterol.
It’s probably not going to be something you’ll want to put in your smoothies every day due to the saturated fat content but in moderation, coconut milk smoothies can help to improve your cardiovascular health.
As a heads up, you can get lighter coconut milk that has had some of the fat strained out.
This means it has less saturated fat than full fat coconut milk.
Which Recipes Did You Enjoy Most?
As you can see, there are lots of options when it comes to delicious and healthy coconut milk smoothies. And they’re a lot healthier than many people realize!
I really hope you enjoyed reading this piece and discovering more about how you can use coconut milk in your smoothies. Which recipe will you be trying out first?
As always, feel free to share this piece with your family and friends so they can find out more about the benefits of using coconut milk in their smoothies!