Bahama mama tropical smoothie recipe

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  • Prep time

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Get ready to embrace those beach vibes with this delicious and refreshing drink. A traditional Bahama mama tropical smoothie recipe is a blend of coconut, pineapple, strawberries, and white chocolate. However, to make our version extra healthy, we’ve swapped the choccy for colorful, nutrient-rich wheatgrass powder. As such, it’s a little like a cross between a Bahama mama and an island green tropical smoothie recipe. Trust us when we say you won’t miss the chocolate!

A fruity status symbol

From pineapple upside down cake to this tropical smoothie recipe, pineapples are a popular ingredient in all kinds of dishes. The fruit may be a common sight on our supermarket shelves today, but that wasn’t always the case.

Indigenous to South America, the pineapple didn’t arrive in Europe until the 16th century. Transporting it all that way was tricky at the time, as was growing it in Europe’s decidedly non-tropical climate. As such, the fruit quickly became associated with wealth, status, and luxury. Its appeal was so great that Charles II actually commissioned a portrait of his gardener presenting him with one.(1)

And that’s not all. People would give them as gifts. Many used pineapples as decorative ornaments, even going so far as to rent one if they couldn’t afford to buy it.(2) Architects and designers incorporated the fruit’s shape into buildings, crockery, carriages, and clocks. In fact, if you look closely, you’ll spot two pineapples on top of the iconic St. Paul’s Cathedral in London. That’s an impressive testament to the fruit’s high status!

Obviously, this situation didn’t last. As transportation improved and techniques like refrigeration and canning arose, the cost of importing pineapples dropped. Which is fortunate for us, as it means we can whip up this tropical smoothie recipe without breaking the bank!

They may no longer represent the pinnacle of luxury, however that doesn’t mean pineapples are out of fashion. The fruit’s sweet, juicy flavor, versatility, and impressive range of health benefits ensure people will never grow tired of it. So before we discuss how to make this tropical smoothie recipe, let’s explore why pineapples are so good for us.

The health benefits of pineapple

Pineapple has a lot more to offer this tropical smoothie recipe than taste alone. The fruit is bursting with nutrients such as vitamin C, which supports collagen production and the immune system, and manganese. It’s also rich in a group of enzymes called bromelain, which are responsible for many of pineapple’s health benefits.

For example, bromelain may support heart health by breaking up cholesterol plaques in the arteries.(3) This helps blood flow more smoothly and prevents blood vessels from hardening, reducing the risk of conditions like cardiovascular disease. The enzymes additionally assist with digestion by breaking down protein.

Bromelain also has anti-inflammatory properties, which is beneficial for a number of reasons. Experts have linked chronic inflammation with a multitude of diseases, from cancer to Alzheimer’s. Indeed, studies show that bromelain could help ease the symptoms of inflammatory conditions like arthritis, and provide pain relief.(4)

In addition, bromelain might assist with wound healing and reduce the time it takes to recuperate from surgery.(5) Similarly, eating pineapple could enable your muscles to recover more quickly after exercise. So this tropical smoothie recipe is perfect for days when you’re hitting the gym!

What’s more, the bromelain in pineapple may explain why the fruit is beneficial for the immune system. One study found that children who ate pineapple daily had a lower risk of catching a viral or bacterial infection.(6) Plus they had a higher number of white blood cells called granulocytes, which protect us against infection.

As if this wasn't enough, pineapples are also overflowing with flavonoids and phenolic compounds that act as antioxidants. These defend our cells against oxidative stress, which research has linked to numerous harmful health conditions.

Coconut milk: delicious and nutritious

Just like pineapple, coconut milk is a popular ingredient for a tropical smoothie recipe. Contrary to what people sometimes think, coconut milk does not naturally occur inside the coconut. Instead, you make it by grating the white flesh of a mature coconut and mixing it with hot water. This gives the drink a rich flavor and creamy consistency that’s perfect in everything from curries and soups to desserts. It also means you can adjust the thickness to suit the dish in question if you make it yourself.

As well as adding a beachy twist to this tropical smoothie recipe, coconut milk offers some health benefits. For instance, it’s rich in medium-chain saturated fatty acids like lauric acid and capric acid. These can be quickly digested and converted into a source of energy, plus may reduce appetite and boost calorie expenditure.(7)

Interestingly, adding coconut milk to your tropical smoothie Bahama mama recipe might also support cardiovascular health. Research has found that coconut milk could help to lower levels of ‘bad’ LDL cholesterol while increasing ‘good’ HDL cholesterol.(8) This is important because if you have too much LDL cholesterol, it can build up on your artery walls. That narrows the blood vessels, restricting blood flow and raising the risk of clots, heart attacks, and stroke.

Similar to pineapple, coconut milk may also reduce inflammation. Studies show that it therefore might be useful in reducing stomach ulcers and protecting the lining of the stomach.(9) However, further investigation is necessary to confirm this. It’s additionally worth noting that coconut milk is high in calories, so it’s best to enjoy it in moderation. Like, for instance, in this tropical smoothie recipe! Let’s look at how to whip it up.

How to make this Bahama mama tropical smoothie recipe

This fabulous, fruity drink is quick and easy to create – giving you more time to relax and enjoy it! It’s made in two parts. The first is more of a tropical smoothie island green recipe. Add half a cup of coconut milk and a banana to your blender, then sprinkle half a teaspoon of wheatgrass powder on top. More on that special ingredient to come! Blend until you get a beautiful green drink that’s rich and creamy in texture. Pour the mixture into serving glasses and clean the blender for part two.

Now we move on to a more recognizable Bahama mama tropical smoothie recipe. Pop two cups of cubed pineapple into your blender. Fresh is preferable, but you can use canned pineapple if you prefer. Next, add one and a half cups of fresh strawberries and two tablespoons of agave syrup. Feel free to adjust the amount of sweetener you use to suit your personal taste. Tip in two cups of coconut milk and blend until pale pink and velvety smooth.

Time to bring the two parts of this tropical smoothie recipe together. Pour the pink drink on top of the green one that’s already in the glasses until they’re full to the brim. You should end up with a stunning layered effect of vibrant grassy jade at the bottom and pastel rose above.

Garnish with a slice of strawberry or two, pop a reusable straw in, and you’re ready to serve! Just one sip will whisk you away to a gorgeous sandy beach, with the whisper of ocean waves in your ear…

Why you should add wheatgrass to a tropical smoothie recipe

Bright green wheatgrass shots are all the rage in juice bars as a quick way to get a nutritional boost. So, what exactly are the benefits of adding the powder to a Bahama mama recipe for a tropical smoothie?

For starters, wheatgrass leaves are positively bursting with key vitamins and minerals.(10) These include vitamin A – vital for healthy vision and the production of white blood cells – plus vitamins C and E. Wheatgrass is also rich in iron, calcium, magnesium, copper, phosphorus, and zinc. What’s more, it contains an impressive 17 amino acids, which are the basic building blocks of protein.

Wheatgrass gets its vivid jade color from chlorophyll, a compound that helps plants to photosynthesise. Interestingly, it also offers potential benefits to those who consume it. Research indicates that chlorophyll has anti-inflammatory and antioxidant properties, defending us from chronic inflammation and oxidative stress.(11) Chlorophyll can additionally support the health of our red blood cells, meaning wheatgrass could help fight fatigue. So including it in a tropical smoothie recipe may boost your energy.

And there’s more. Evidence suggests that wheatgrass might be useful for healthy weight management. It contains tiny sacs called thylakoids, which promote the release of hormones that decrease hunger and increase feelings of satiety.(12) In addition, wheatgrass may help to reduce blood sugar levels, which is particularly beneficial for those with diabetes.(13) However, further research is necessary to clarify this finding.

Lastly, studies indicate that wheatgrass may work to lower levels of triglycerides, plus total and LDL cholesterol.(14) As discussed above, this supports heart health and reduces the risk of conditions like stroke and heart attack. That’s plenty of good reasons to add wheatgrass to a tropical smoothie recipe!

Introducing our organic wheatgrass powder

For the best chance of enjoying these benefits, you need to use a top-quality product in your tropical smoothie recipe. That’s why we source our wheatgrass directly from small, sustainable farmers in Europe, who use organic methods to cultivate the plants. They harvest the shoots approximately 7-10 days after sprouting, when the leaves are at their nutritional peak. Next, the team meticulously cleans and dries the leaves. They do this as soon as possible after picking them, to ensure they retain their freshness.

Finally, the producers mill the dry leaves into a fine, vibrant green powder. We ship this out to you in environmentally friendly amber glass jars, which you can reuse or recycle once empty. And of course, we don’t add any unwanted extra ingredients like fillers or preservatives. What you get is 100% pure organic wheatgrass powder.

There are plenty of easy and tasty ways to add wheatgrass to your diet besides this tropical smoothie recipe. Its mildly bitter, grassy taste pairs well with all sorts of different juices and smoothies. Alternatively, keep things simple by stirring a teaspoon into a small glass of water to create your own wheatgrass shot. You can always add a dash of lemon juice if you’d like to mix up the flavour.

You also have the option of using wheatgrass powder in your meals. Try sprinkling some into soups, rice bowls, salad dressings, or guacamole for a delicious extra burst of nutrition. The ingredient makes a fabulous addition to energy bars and bliss balls too. Just remember that high temperatures can cause wheatgrass powder to lose some of its nutrients. As such, raw bakes and drinks like this tropical smoothie recipe are ideal ways to enjoy it.

Creating your own version of this Bahama mama tropical smoothie recipe

One thing we love about smoothies is how easy they are to customize. We’ve already admitted that this Bahama mama tropical smoothie recipe strays from the original by omitting the white chocolate. So, take that as permission to make some substitutions of your own!

For example, try using raspberries or blackberries rather than strawberries in the pink section of the drink. Alternatively, dial up the coastal vibes by adding some mango to the mix. You can also use a different liquid sweetener, such as maple or date syrup, instead of agave if you prefer. If you’re planning to have this tropical smoothie recipe in the morning, you could even cut out the sweetener altogether. However, the drink makes a fantastic afternoon pick-me-up when you’re feeling a little sluggish too!

Want to enjoy your tropical smoothie recipe on a hot day? Using frozen fruit and/or adding ice to the blender when making it ensures your drink is extra cool and refreshing. Whichever way you choose to create it, it’s best enjoyed fresh.

Wheatgrass works brilliantly in this tropical smoothie recipe because it balances out the sweetness of the pineapple and strawberries. Not to mention, it creates a gorgeous color contrast that we just love. And with any luck, you’ll love it too.

  • Serv. size: 365 g
  • Serv. size text: 260 kcal
  • Servings: 11.5 g
  • Cholesterol: 38 g
  • Total Sugars: 5.7 g

  1. In a highspeed blender, add the coconut milk together with the banana and wheatgrass powder. Blend until smooth and divide in four and pour on the bottom of the serving glasses.
  2. Wash the blender and make the pink smoothie layer: add the pineapple, strawberries, agave and coconut milk and blend until smooth. 
  3. Pour over the green layers. You can refrigerate the smoothie for about half an hour or add 2-3 ice cubes per glass. Enjoy!

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