Plant Based U

Fat-Free and Low Fat Vegan Plant Based Recipes

coconut

Raw Vegan Summer Piña Colada Recipe

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“If you like piña coladas and being caught in the rain…” goes the song by Jimmy Buffett… I think almost everyone knows the lyrics to this song. Even when I was a kid we would sing the words to this song and we had never had a piña colada before haha!

But the song sure made them sound good, didn’t it?  I have to confess I never really liked regular piña coladas, I didn’t care much for their extra sugary, synthetic, milky flavour (or the alcohol).

What I have for you today is an exceptionally simple, yet amazingly delicious raw vegan AND much healthier version of a piña colada. It’s so good, you’ll never lament over those old creamy dairy based Summer beverages again. My piña colada is much better for you too!

photo credit: The Green Lean Bean

You can buy Thai coconuts at health food stores and Asian markets. These are young GREEN (not little brown) coconuts that have had their outer husks shaved off mechanically to reveal the white part surrounding the actual coconut. Thai coconuts contain a clear coconut water that is full of electrolytes and is very refreshing. They also contain either thin coconut jelly, or firmer coconut meat (this depends on how old the coconuts are, the older they are the thicker the inside coconut meat will be.)

Sometimes you can buy the coconuts with the very tips shaved off so you only need to poke a straw in the middle to be able to drink the coconut water. Others are full sealed so you will need to use a heavy knife to crack open around the top of the coconut.

Here is a youtube video showing just how easy it is to open a Thai coconut. (Not you do NOT have to buy a machete to do this, but you will need a heavy knife that has a sharp heel to it.)

I would say the recipe below can serve 2 people, but I’m not going to lie, I drank the whole thing! It’s that delicious. So I recommend buying at least 2 Thai coconuts if you plan on sharing your piña colada with others as well. 🙂

 

Raw Vegan Summer Piña Colada Recipe

 

Serves 1-2, yields about 3 cups

Ingredients:

1 medium Thai coconut – water and meat scooped out
2 cups pineapple chunks (about 1/2 small fresh pineapple)
1 large ripe banana (frozen is best)
1/2 cup of ice

Directions:

Place ingredients in the order listed into your VitaMix or blender. Blend until smooth and creamy.

Add more ice if desired. Serve with a fresh pineapple wedge and a straw.

Enjoy!

*Note that this is a high fat recipe, coconut meat is high in fat and contains saturated fat. So enjoy this treat, but you don’t need to eat coconut based foods every day.

Have you ever had a Thai coconut before? Have you ever used them in recipes?

80/10/10 Recipe: Fat Free Raw Vegan Blender Applesauce

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This is a really easy recipe 80/10/10 style recipe that you can use as a quick breakfast, a snack, replacement for cooked applesauce in baking or a raw dessert. If you have a few bruised apples laying around, it also takes care of those too!

Raw vegan apple sauce is also very kid friendly for a quick meal. I use ceylon cinnamon in this applesauce recipe. It is OUT OF THIS WORLD! You can check it out here  at our store. It doesn’t have a dry bitter flavour like the regular hard cinnamon sticks you find at the grocery store. Ceylon cinnamon is made from a different cinnamon tree and actually tastes like sweet cinnamon, almost a mix between powdered sugar and cinnamon. It’s sugar free of course and tastes great for many different dessert toppings.

Fat Free Raw Vegan Blender Applesauce

Serves 1 or 2

Ingredients:

3 medium apples, peeled and cored
1 banana fresh or frozen
1 date, pitted
1/2 cup water
1 tsp ceylon cinnamon (this is the true sweet cinnamon you can get it here at our store)
dash of allspice

Directions:

1. Place apples, water, banana, cinnamon and allspice in a Vitamix (or food processor) and push down using the tamper, and blend until creamy. Using a frozen banana will give you a nice cool applesauce.

2. Garnish with sliced or chopped apple, raisins, shredded coconut or additional cinnamon.

3. Serve immediately, or refrigerate for later.

Makes 3 cups

Additional Tips:

I use this when I also need some applesauce for baking, and just omit the date and cinnamon if it would affect the recipe. It’s a great way to use up some extra apples and banana when you don’t want them to go to waste!