Coconut Water Smoothies

If you recall a while back I mentioned trying a recommendation from a friend regarding coconut water to aid in charlie horses in one of my legs after a workout. Since posting about this I have gotten a few requests on what type of smoothies I have been preparing since I was not a big fan of the coconut water straight from the bottle. So I thought I would share with you what I have come up with so far and maybe you can get relief with these painful muscles spasms also.

First, let me just say, I did start online researching what everyone else has been adding to their smoothie concoctions. I struggled to find a smoothie that did not add protein powder which I don’t believe in getting in powder form so I ended up starting from scratch. Protein powder has always been, in my option, a fad and I see no reason to not get enough protein in your daily diet rather than by expensive, gritty, powder form in a drink.

So without further ado, here is what I have tested and has been a big hit for me. The first thing I did is made a trip to the grocery store for some frozen fruit. Fresh would also work but it’s winter here so frozen was just more logical. I took it home, thawed it, and blended up my chosen fruits.


I froze these blended fruits in small cups for single serving smoothies in minutes when needed.

I also purchased coconut water and a blender bottle, found at most discount, drug, or vitamin stores.


Then it was time to experiment with different blends and here are the favorites so far.

Blueberry Burst:

8-12 oz. coconut water, 6 oz. vanilla yogurt of choice, 1- 4oz. cup of blended blueberries, 2 Tbs. ground flax seed. Shake well and enjoy.

Orange Tropics:

8 oz. coconut water, 4 oz orange juice, 6 oz. vanilla yogurt of choice, 4 oz. blended peaches, and 2Tbs. ground flax seed

Strawberry Fields:  8-12 oz. coconut water, 4oz. blended strawberries, 6 oz. vanilla yogurt of choice, 2 Tbs. ground flax seed

This is all I have come up with so far. Although, I have been thinking about a mixed berry creation, and a mango mixture for the next trip to the grocery store. Honestly, you will have to just experiment with things you enjoy. Think powdered peanut butter, almond milk, cinnamon, nutmeg, mashed banana, chocolate or shredded coconut…..all these would be wonderful additions or ingredients to come up with your own post workout drink.

Also, you may want to read the label on the coconut water you purchase. Many have added sugars that will make them taste better but ultimately won’t be serving the purpose of drinking this rehydrating beverage.

Let me know if you come up with an especially tasty one, I would love to try it myself.

Strawberry Coconut Cream Overnight Oats

I have had so much fun coming up with these overnight oat combinations that I really believe they could be endless. Here is my version of strawberries and cream with an added tropical twist, coconut.


Strawberry Coconut Cream Overnight Oats

1/2 cup old fashioned oats

1 tsp. flax seed

1 TBSP shredded coconut

5-7 dried strawberry slices

3/4 cup sweetened almond/coconut milk blend

Mix all your dry ingredients together in the jar. Pour your milk blend over the top. Cover tightly, shake to combine and refrigerate overnight.

When you are ready to enjoy them, heat them for 1-2 minutes.

Cranberry Coconut Overnight Oats

For this weeks overnight oatmeal flavor we have a nice taste of the tropics.This creamy tropical tasting combination was a big hit with my daycare children and myself.


Cranberry Coconut Overnight Oats

1/2 cup old fashioned oats(not quick cooking)

1 TBSP shredded coconut(unsweetened)

1 TBSP craisins

dash of cinnamon

1 tsp. ground flax seed

3/4 cup almond/coconut original blended milk(Almond Breeze Brand)

For this one I did not add any additional sweetener because the milk blend is sweet already. I also think slivered almonds or walnuts sprinkled on top would be tasty on this conbination. I did not do this for us but feel free.(I have a nut allergy)

Mix your dry ingredients all together and put them into your jars. Add the milk blend, shake and refrigerate overnight. In the morning heat the mixture for 1-2 minutes and enjoy.