Healthy Recipes Drinks Smoothies Healthy Tropical Smoothie Recipes This Tropical Smoothie Is Packed with Good-for-Your-Gut Ingredients 5.0 (2) 2 Reviews This dairy-free gut-healthy smoothie features kiwi, a prebiotic, and coconut-milk yogurt, a probiotic, that combine to help support a healthy gut. Golden kiwis add a lovely golden hue to the smoothie, but green kiwis work just as well. By Craig Ruff Craig Ruff Craig Ruff was first exposed to professional food service while working for an event center at the business school he was attending. There, he was responsible for maintaining the kitchen for caterers. He has been a lifelong cook, and followed his passion through culinary school and to working in restaurants. EatingWell's Editorial Guidelines Published on October 9, 2024 Tested by Amanda Holstein Tested by Amanda Holstein Amanda Holstein fell in love with baking at the age of 6, and has continued to grow her passion through culinary school and working in bakeries. For more than 10 years, she worked at multiple well-known restaurants and bakeries in the Orlando, Florida, area, preparing delicious scratch-made desserts and assisting with dinner events, before becoming a test kitchen assistant at Dotdash Meredith. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Active Time: 5 mins Total Time: 5 mins Servings: 1 Nutrition Profile: No Added Sugar Sesame-Free Nut-Free Dairy-Free Soy-Free High-Fiber Vegan Vegetarian Egg-Free Gluten-Free Gut Healthy Anti-Inflammatory Mediterranean Diet Jump to recipe This Tropical Smoothie will give you vacation vibes in your own kitchen with its coconut and fruity flavors—you might feel the need for a tiny umbrella. It blends a mix of prebiotic fiber from fruit with probiotics in the yogurt that will have your gut bacteria enjoying the good life. The mango and banana add just enough sweetness to balance out the tart kiwi. Read on for our expert tips for achieving a perfectly smooth texture. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! Add the ingredients in the order listed so that the smoothie blends easily. You may want to use a blender tamper if you have one.Use very ripe bananas to add extra natural sweetness!Check the ingredients label to ensure the yogurt contains live active cultures to provide probiotics. Nutrition Notes Bananas are a source of resistant starch—this type of fiber is especially beneficial to the good bacteria in the gut and can go on to make postbiotics. Postbiotics can improve the integrity of your gut lining, which benefits your overall gut health. A serving of kiwi is a good source of fiber, and eating more fiber can help regulate your digestive system. When you choose a coconut-milk yogurt that is made with live and active cultures, you add good bacteria to your gut, which can help diversify your microbiome and maintain the health of your immune system. Coconut water is a delicious source of hydration and electrolytes, including sodium and potassium. Adding more fluid to your diet when increasing fiber is essential to prevent digestive discomfort. Look for bottled unsweetened coconut water located in the produce or natural foods section of the grocery store. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Cook Mode (Keep screen awake) Ingredients 1 cup frozen mango chunks ½ medium banana, frozen 2 golden kiwis, peeled and chopped (about 1 cup), plus more for garnish ½ cup no-sugar-added coconut-milk yogurt alternative ¾ cup bottled unsweetened coconut water ½ teaspoon coconut extract Directions Add 1 cup mango, frozen banana, chopped kiwis, ½ cup coconut-milk yogurt, ¾ cup coconut water and ½ teaspoon coconut extract to a blender; process until smooth, about 20 seconds. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Pour into a glass. Garnish with additional kiwi, if desired. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Nutrition Information Serving Size: 2½ cupsCalories 328, Fat 4g, Saturated Fat 3g, Cholesterol 0mg, Carbohydrates 74g, Total sugars 53g, Added sugars 0g, Protein 5g, Fiber 7g, Sodium 71mg, Potassium 1,264mg Frequently Asked Questions Can I make this smoothie ahead of time? We wouldn’t suggest it. Smoothies taste best and have the best texture right after you make them. The fruit will be fresher and more flavorful and the ingredients won’t separate. What should I look for when buying a kiwi? When choosing a ripe kiwi, avoid fruit that is too soft. Look for a kiwi that has a little softness around the flesh and stem area and gives slightly when gently squeezed. How do I ripen bananas quickly? To ripen bananas quickly, you can place them in a paper bag with an apple or tomato, or heat them in a 300°F oven for 15 to 30 minutes. The quickest method is to microwave bananas on High in 30-second intervals until soft. Remember to rinse the bananas first and poke holes in the peels with a fork to prevent them from exploding. EatingWell.com, October 2024 Rate It Print Additional reporting by Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines