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Early Intervention Speech Therapy

Fruity & Delicious

Published April 20, 2012 7:00 AM by Stephanie Bruno-Dowling
A dear friend of mine recently shared with me one of her "low sugar, low calorie" secrets for healthy living and eating: Unsweetened Coconut Milk!

At first I wasn't sure what to expect. I have used sweetened coconut milk when cooking a handful of times, but I had never used the unsweetened version. Nor had I made a smoothie with it. I must admit I was pleasantly surprised and knew I must share the recipes and results with our blog readers!

First, let's start with the facts and health benefits of this creamy beverage.

The Trader Joe's version of the Unsweetened Coconut Milk Non-Dairy Beverage reads as follows (although there are several other versions of this drink currently on the market):

  • Made from real coconut
  • Gluten free
  • Lactose and dairy free
  • Soy free
  • Vegan
  • No artificial colors or flavors
  • No preservatives
  • Fortified with calcium and vitamins A, D and B12
  • "A natural source of energy providing 3g Medium Chain Fatty Acids (MCFAs) per serving - a form of fatty acid more readily metabolized than long chain fatty acids and that helps to support metabolism"

Also, according to the carton: Serving size: 1 Cup; Calories: 50, Total Fat: 5g, Saturated Fat: 5g, Cholesterol: 0 mg, Total Carbohydrate: 1 g, Sugars: 0 g, Protein: 1 g.

So, now that you know the facts, you also know the benefits of including unsweetened coconut milk in your family's diet! Low in sugar and calories, but big in taste and vitamins!

Here is a delicious smoothie recipe with no added sugar or artificial sweeteners:

Tropical Smoothie

  • 1 cup of coconut milk
  • ½ cup of pineapple
  • ½ cup of mango

Recipe Steps:

Pour everything into your blender and mix well! (If you are making this in a classroom or at home with your little ones, let them help you measure and pour the ingredients into the blender. Kids love making smoothies and enjoy watching all the ingredients mix together and change color inside the blender!)

Recipe Tips:

  • Bagged frozen fruits work well when making smoothies. They are inexpensive to buy and help to make your smoothie refreshingly cold without adding additional ice, which can water down your concoction.
  • Substitute and/or add flavors, using fruits such as strawberries and bananas to keep your smoothie options exciting!



On April 20, I posted a recipe featuring a "low sugar, low calorie" tropical smoothie made with Unsweetened

May 7, 2012 2:42 PM

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About this Blog

    Stephanie Bruno Dowling, M.S. CCC-SLP
    Occupation: Speech-Language Pathologist
    Setting: Early Intervention in Delaware County, PA
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