Avo-colada Smoothie


This spin on a virgin piña-colada is a smoothie that you won’t want to miss this summer. A healthy tropical vacation in a glass, it’s a fun, super refreshing treat to have on a hot day. Thanks to the addition of avocado, it’s extra creamy and has a fun green color and is extra nutrient dense with healthy monounsaturated fats, vitamin E, folate, antioxidants, and fiber. And it doesn’t have any added sugar and also happens to be dairy-free.

Even one of my (Emily’s) sons who doesn’t tend to want to eat avocado loves this smoothie and felt so special having it outside in the garden in the sun. Try it out for a mini stay-cation moment with your kids this summer!

Avo-colada Smoothie

Serves 4


–1 avocado

–1 ½ cups frozen or fresh pineapple chunks

–1 frozen or fresh banana

–2/3 cup canned coconut milk

–6 ice cubes (or to taste)

Optional toppings: 

–Dried grated coconut

–Slice of fresh pineapple


–Put all of the ingredients in a blender and blend until smooth. Stop to stir with a spoon and/or add an extra splash of coconut milk if needed to get things moving. The end result should be very thick, smooth, cold, and creamy.

Nutrition Facts per Serving

Calories: 180

Total Fat: 11g

Total Carbohydrate: 19g

Dietary Fiber: 4g

Total Sugars: 6g

Added Sugars: 0

Protein: 2g

For more recipes like this one, see our book Sugarproof, available here or anywhere books are sold.


Sugarproof busts myths about the various types of sugars and sweeteners, helps families identify sneaky sources of sugar in their diets, and suggests realistic, family-based solutions to reduce sugar consumption and therefore protect kids. Sugarproof isn’t about quitting sugar entirely. It’s about becoming less reliant on sweet foods and drinks as daily staples. Sugarproof offers a realistic and straightforward approach, teaching parents to raise informed and empowered kids who can set their own healthy limits without feeling restricted. Give your family a healthy reset. Available now!

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