Coconut water, cucumber, pineapple, kale, orange and avocado smoothie

Pina cucumbra


1 cup of coconut water
1/2 cup of cucumber
1/2 cup of pineapple (frozen)
1/2 cup of kale
1 medium orange
1/4 avocado


Calories: 232
Protein: 5 grams
Carbs: 43 grams
Fiber: 10 grams
Sugar: 27 grams
Fat: 5 grams

This delicious smoothie would be ideal for consuming on a hot summer’s afternoon for lunch or as a mid-afternoon snack. It will also prove very healing for people who are recovering from a bout of illness or surgery since it contains coconut water, that helps replenish electrolytes, and kale, orange and pineapple which are extremely rich sources of vitamin C.

To make this smoothie, put all the ingredients in a blender and process until smooth.


The avocado in this smoothie provides the drink with a creamy, dairy-like consistency whilst enabling it to actually remain dairy-free. Avocado also contains a good amount of vitamins and minerals including dietary fibre, which helps relieve constipation and maintains a healthy digestive tract, vitamin C, which allows collagen to be produced for effective wound healing and potassium, which has been shown to have a positive impact on heart health and is also essential for helping to build strong bones.

Coconut Water

The coconut water in this smoothie will ensure that your electrolyte and hydration levels are given a boost. A single cup of coconut water provides as much as 15% of your magnesium requirements, 17% of your potassium requirements and 17% of your manganese requirements per day. Coconut water is also very beneficial in maintaining a healthy digestive system because its high fibre content helps to promote regularity.


Cucumber offers a deliciously refreshing taste and an abundance of benefits to health thanks to the number of nutrients it contains. As well as keeping you hydrated, thanks to its high water content, cucumber can also reduce levels of bad cholesterol, thanks to the plant sterols it contains. Additionally, it manages diabetic symptoms because it contains a hormone needed to produce insulin and helps to fights against cancer.


Often referred to as nature’s multivitamin, kale is an excellent choice for a smoothie because it is low in calories, yet contains a huge dose of many vitamins, minerals and other nutrients that our bodies need to thrive. The antioxidants it contains help protect cells from attack by free radicals that can ultimately lead to premature aging and cancer. Kale also contains high levels of beta-carotenes which can be turned into vitamin A by the body and used to maintain good eye health.


Oranges are well known for being an abundant source of vitamin C; indeed a single average sized orange contains as much as 116% of the daily allowance which is good news for collagen production and healthy looking skin. These same high levels of vitamin C in oranges are very effective at protecting cells from damage caused by free radicals that can cause cancer and premature aging.


Pineapples are a rich source of beta-carotene which is thought to help reduce the risk of developing asthma. The body can also turn it into vitamin A to be used for maintaining eye health. These exotic fruits also contain an enzyme called bromelain which has been found to help reduce swelling and joint pain, as well as speed up healing time, which isn’t surprising since pineapples are also an incredibly rich source of vitamin C.

Coconut water, cucumber, pineapple, kale, orange and avocado smoothie

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