Sweet yet tangy, refreshing and hydrating, this Cucumber Pineapple Smoothie checks all the boxes! Ready in under ten minutes, this recipe will be your go to on hot summer days or after a long day of fasting! Plus it’s naturally dairy free!
This smoothie came about during my Healthy Ramadan Prep Workshop days when I needed to create recipes that were hydrating and nutrient dense. This Pineapple Cucumber Smoothie was the perfect answer and my students loved it! It is also kid approved!
Smoothie versus juicing, what’s better?
The main difference between a smoothie and a juice is that the fiber in juices are removed and although juicing does have benefits to it, this removal of fiber ends up spiking ones blood sugar. For people with diabetes, smoothies are definitely a better option. Smoothies include fiber and are better for digestion and over all gut health as well.
Why you’ll love this pineapple and cucumber smoothie
- It is extremely nutrient dense. Chock full of minerals and vitamins. Read more below!
- Hydrating. With two fruits that contain more than 90% water, you can’t get a more hydrating smoothie!
- It is ready in under 10 minutes. Perfect for when time is of the essence!
- There is no added sugar needed to sweeten the beverage. Because of the sweetness pineapple lends to this recipe, there is no need for any form of added sugar. However, do taste test if your pineapple is fresh as these tend to vary in sweetness/ripeness. The riper, the better.
- Pineapple has shown to help with osteoporosis in women.
- Easily customizable. You can play with the ingredients and make this smoothie your own!
The Ingredients
Cucumber. With 96% water content, cucumbers are one of the best sources of hydration. They also contain Vitamin C, K and antioxidants that prevent oxidative stress in the body. This in turn helps prevent chronic illnesses like cancer, autoimmune diseases, cardiovascular diseases etc. Also, the fiber and water present in cucumbers helps to regulate blood sugar and digestion in the body.
Pineapple. Just 1 cup of pineapple chunks has 88% Daily value of Vitamin C and 109% DV of Manganese. It contains Bromelain, a compound that has shown to prevent and treat cancer. This makes the pineapple an immune supporting, disease fighting superstar. Rich with antioxidants, the pineapple fights oxidative stress which causes chronic inflammation and other chronic illnesses much like the other fruits in this smoothie.
Coconut water. Coconut water is extremely hydrating as well with 94% water content. It is rich in vitamins and minerals like magnesium and potassium which are electrolytes. This makes it perfect for athletes as well as anyone looking to hydrate and restore fluid balance after a long day of fasting.
Lime. Lime lends the tanginess to this drink. High in vitamin C (22% DV) and antioxidants.
Stevia drops/maple syrup (optional). Stevia drops (affilate link) or maple syrup are better options than cane sugar.
Note:
A word of caution for those with diabetes and pineapple allergies, this smoothie is high in carbs which may spike your blood sugar so drink in it in moderation. Allergy to bromelain has shown to cause tongue burning, itching, nausea and diarrhea plus it has also shown to react with blood thinning medication.
How to make pineapple cucumber smoothie
- Peel and chop up the fruit. There is no need to peel English or Persian cucumbers. The fiber from the peel helps regulate blood sugar and helps with digestion. Just make sure it is organic. If not, or if you have regular cucumber on hand, simply peel it before adding it to your blender,
- Add all the ingredients to a high speed blender and blend till fully incorporated. Skip the ice if using frozen fruit and adjust as needed.
- Serve immediately. The liquid tends to settle at the bottom of the glass so serve immediately and stir before drinking.
Helpful tips to get the best smoothie
Want a creamy smoothie? Use at least one frozen fruit, the pineapple or cucumber.
Use a powerful blender for best results. Although this smoothie is pretty easy to blend, If you use frozen fruit, a powerful blender will help the process move faster and the result will be smoother.
Variations
- Make it creamier by adding coconut milk instead of water. The water content will lessen but you will have higher fat content leading to a more satiating beverage.
- Amp up the protein by adding in a tablespoon of chia seeds or flax meal or even a protein powder of your choice.
- Make it greener by adding a handful of spinach.
- Make it sweeter and creamier by adding 1/2 a frozen banana. Adjust sweetness as needed.
- Make it even more anti inflammatory by adding ginger. Ginger helps support gut and immune health.
- Strain it to get the juice version!
Storage
Although this drink is best served immediately, you can store it for up to 24 hours. Remember to store in an airtight bottle and stir before consuming.
Some common questions
Although both of these fruits have shown to help with chronic illness, those with diabetes, pineapple allergies and those taking blood thinners need to limit their consumption.
One study shows that daily pineapple consumption helps with weight loss but more studies need to be done to see if it aids with burning belly fat.
Yes! Both fruits contain anti inflammatory compounds vitamins and minerals that support gut health.
Pineapple protects against osteoporosis and cucumber and pineapple are both chock full of anti inflammatory compounds that may prevent chronic illnesses such as breast cancer.
Absolutely! Just make sure it doesn’t contain added sugar. Also, the canning process kills the enzyme Bromelain and so you will lose out on the benefits of this powerful nutrient.
More refreshing drinks to try
If you try this recipe, I’d appreciate it so much if you would rate! And let me know in the comments how it worked out for you. I love hearing feedback and the recipe rating helps others find this recipe!
This recipe was originally posted in May 2021 but updated with more detailed instructions and photos.
Pineapple Cucumber Smoothie (Just 4 ingredients!)
Equipment
- 1 blender
Ingredients
- 1 1/2 cups pineapple chunks fresh or frozen
- 1 cup peeled and sliced cucumber about 1/2 a large cucumber
- small lime, juiced about 1 tablespoon
- 1 cup coconut water
- Ice optional
- Stevia drops or maple syrup optional
Instructions
- Put all the ingredients in a blender and blitz till well incorporated. Skip the ice if the pineapple chunks are frozen.
- Enjoy immediately.
Notes
- Fresh pineapple can vary in sweetness so make sure to use ripe pineapple for this recipe.
- If needed, you can add honey or stevia drops as well.
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