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pineapple

Pineapple Salsa (Pico de Pina)

| Sauces and Dressings, Members only

Pineapple salsa, or Pico de Pina, is a fresh twist on traditional salsa, bringing together juicy pineapple, zesty lime, and a hint of chilli heat. It’s quick to make and ideal for adding a pop of tropical flavour to your favourite Mexican dishes, grilled meats, or veggie bowls. Health benefits This pineapple salsa isn’t just…

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Hummingbird Cake

| Baked Sweets, Desserts, Members only

This classic Hummingbird Cake is a luscious blend of tropical fruity flavours. Originating in the Caribbean, this cake is chock full of banana and pineapple, a hint of coconut and topped with a luscious maple cream cheese icing. To complete this special treat there are maple roasted pecans within the cake and on top. Health…

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Immune Support Smoothie

| Drinks & Smoothies, Members only

Sometimes a really quick and easy way to support the immune system is with a smoothie. This Immune Supportive Smoothie has been curated to do just that! Health benefits There are many benefits of this combination of ingredients: Pineapple – Pineapple is a good source of vitamin C and other antioxidants. Pineapple contains an enzyme…

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Pineapple Raspberry Smoothie

| Drinks & Smoothies, Members only

This zingy Pineapple Raspberry Smoothie is one of my favourite smoothie flavour combinations. It’s super refreshing and delicious! Full of the freshness of summer, this is one to whip up when the kids are asking for some juicy sweet relief from the heat. For optimal chill factor, have your pineapple and coconut water in the…

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Tray Baked Mexican Chicken

| Budget Friendly, 30 Minute Meals, Make-ahead Meals, Chicken, Vegetarian, Members only

This simple Tray Baked Mexican Chicken dish is sure to become a family favourite on regular rotation. It’s a nutritionally balanced meal that’s quick to prep, quick to cook and tastes incredible. This is a great recipe to serve buffet style so kids can make their own tacos or tortillas. Place all the parts of…

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Orange Pineapple Smoothie

| Drinks & Smoothies, Members only

This Orange Pineapple Smoothie is a citrusy and bright breakfast (or anytime) smoothie that’s delicious and nourishing. I know you’ll love this as much as I do…it’s tasty and just feels good. Health benefits The bioflavonoid bromelain in pineapple is a proteolytic enzyme (meaning it breaks down proteins). It is thought to boost immune function…

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Mango and Coconut Parfait (with Salted Pineapple)

| No-bake Sweets, Desserts

This refreshing mango and coconut parfait is the perfect tropical treat. It’s a layered dessert that combines the natural sweetness of mango with creamy coconut, topped with a salty, buttery pineapple for a delicious finish. Simple, yet impressive! It is refined sugar-free, gluten-free, dairy-free and grain-free (complete with a low-fructose option too).

Health benefits

I don’t need to tell you that store bought jelly, is loaded with sugar (or yuk artificial sweeteners), artificial flavours and colours. Basically a chemical cocktail of disease-causing nothing-ness.

Real, homemade jelly is the exact opposite – nourishing, healing and plain good for you. A simple combo of fruit or another whole food and gelatin.

Gelatin is made from the bone and connective tissue of animals that has been dried and turned into a powder. I have written about its benefits of gelatin in this post about bone broth.

The biggest benefit of eating gelatin, in my opinion, is that it is a gut healer, which means better nutrient absorption (so greater nourishment) all round.  Also, if your gut is well, then your nervous system is better supported too. It reduces inflammation, improves the joint integrity and for the vain amongst you – it improves the condition of your skin, hair, and nails.  In fact, it’s said to be better then botox (and erase wrinkles, stretch marks, and cellulite) – now I’ve got your attention!

I like using THIS GELATIN because gelatin is derived from animals, I like to know I am consuming the best quality product with the least chemical loading.

So now for a delicious way to enjoy gelatin…

Ingredients

The star ingredients of this recipe include ripe mango, creamy coconut milk, and grass-fed gelatin to give the parfait its smooth, jelly-like texture. It’s naturally sweetened with a touch of rice malt syrup or honey, making it both tasty and nourishing.

How to make this mango parfait

Start by puréeing the mango flesh in a high speed blender. Mix the mango puree with gelatin and boiling water to create the first layer. Once set in the fridge, make the coconut layer by warming half the coconut milk with vanilla and sweetener, then mixing with the remaining gelatin. Layer it over the mango and let it chill until ready to serve.

Serving suggestions and how to store the mango coconut parfait

Top your parfait with salted pineapple for an extra burst of flavour, or simply garnish it with toasted coconut flakes, mint leaves, passionfruit, or berries. Store covered in the fridge, and it will keep well for a few days—perfect for prepping ahead!

Vary this to suit your dietary needs

To make this low-fructose, swap out the mango for raspberries and use rice malt syrup as your sweetener. For a vegan option, try using agar-agar in place of gelatin (though it hasn’t been tested with this recipe yet). To make it coconut-free, replace the coconut milk with cream. If you’d like to make it into a slice, set the layers in a lined slice tin instead of glasses.

For more delicious, healthy and easy to make wholefood treats, click HERE.

Mango coconut parfait
Print Recipe
4.75 from 8 votes

Mango and Coconut Parfait (with Salted Pineapple)

One of my most favourite desserts, this Mango and Coconut Parfait (with Salted Pineapple) is really very easy to make and such a lovely, light way to finish off a meal. 
Prep Time15 minutes
Cook Time15 minutes
Chill1 hour
Total Time1 hour 30 minutes
Course: Dessert
Servings: 4

Ingredients

Mango layer

  • 1 mango/s -peeled and flesh removed
  • 1 tbsp grass-fed or organic gelatin - I buy THIS brand
  • 250 ml boiling water (1 cup)

Coconut layer

  • 270 ml canned coconut milk (I like Ayam brand)
  • 1 tbsp grass-fed or organic gelatin
  • 1 tsp vanilla -powder, extract or essence
  • 2 tbsp rice malt syrup, honey or maple syrup -optional

Instructions

Mango layer

  • In a powerful blender or food processor purée the mango until smooth. Sprinkle over the gelatin and mix through.
  • Add the boiling water and mix well until the gelatine has dissolved.
  • Pour into 4-6 glasses and refrigerate to set.
  • Once set make your coconut layer.

Coconut layer

  • Place half the coconut milk in a small pot with the vanilla and sweetener and heat, stirring until the sweetener dissolves (only a minute or so) then remove from the heat immediately.
  • Sprinkle the gelatin over the unheated half of the coconut milk, mix together until dissolved and then add to the hot coconut milk, mixing until combined and the gelatin is dissolved.
  • Allow to cool a little and pour a layer on top of the mango jelly.
  • Return to the fridge to set.
  • Chill until you are ready to serve.

Serve

  • I've served this with salted pineapple (diced about half a cup of  pineapple into small cubes and cook over a high heat with a tablespoon of salted butter for a few minutes).  If you'd like a more caramelised pineapple, add a tablespoon of sweetener as well as the butter.
  • Toasted coconut flakes
  • Passionfruit or berries would be lovely too

Store

  • Covered in the fridge.

Notes

Low-fructose

Replace the mango with 1 cup of raspberries, pureed and pushed through a sieve (to remove the pips). Chose rice malt syrup as your sweetener and serve with more berries. This is a good option if mango is out of season or not available to you/

Vegan

You can replace the gelatin with agar-agar (I haven't recipe tested as yet).

Make a gummy slice

You can make a slice with one or both layers by setting it in a lined slice tin. 

Coconut-free

Replace the coconut milk with cream. 
 

I love, love, love creating delicious goodies with gelatin. I'd love to hear how you like this recipe. Post a comment or rate this recipe below!

Tropical Smoothie

| Drinks & Smoothies

With the weather warming up, and my kids up with the birds for swim squads, a quick 5am pre-training session go-to is often this tropical smoothie (or a big cup of bone broth). Yes, this little mix happens to be ‘green,’ however rather than jump on the ‘green smoothies are the bees-knees’ bandwagon, I’m going to buck the current trend and put it out there that you don’t have to drink green smoothies to be healthy.

Personally, I don’t fancy the taste of many ‘green smoothies’  and I also don’t always like the way they make me feel.  My gut is pretty cast-iron, but some ‘green smoothies’ leave me nauseous and upset in the tummy. I also find them often just too sweet with lots of fruit and flavours to ‘mask’ the bitter greens. Leafy greens are so good for you, but I really just prefer to eat my greens!

Interestingly enough, from an Ayurvedic and Traditional Chinese Medicine perspective, green smoothies are not always a good idea. There are a few reasons, one is that lots of raw vegetables can be harsh on digestion and difficult to digest (especially when you drink them, you’re not priming your gut to receive them by chewing first).  Also if you drink smoothies icy cold this also significantly weakens digestion (cold food and drink is really not good on digestion which needs heat to do it’s job). Also the oxalate content of green smoothies is often very irritating too. Also ‘drinking’ food dilutes gastric acids again slowing digestion down further.

Which leads me back to this tropical smoothie, which just happens to be a little green, but also delicious. Simple smoothies like this can be a good way to sneak in some extra greens for leaf-hating kids (if they can get their head around the fact that it’s green of course)! But I’d urge you to keep trying with the real deal too.

As always, I have a couple of variations for you, including changing the colour!

Health benefits

The fat from the avocado is very soothing and helps to enhance the absorption of fat-soluble vitamins. The pineapple is a fabulous source of vitamin C and bromelain which is a potent anti-inflammatory and supportive to digestion. The coconut water is hydrating and along with the banana, is a great source of minerals.

This tropical smoothie is a delicious and refreshing blend of pineapple, banana, and avocado, perfect for a quick snack or light breakfast. The coconut water adds natural hydration, making it an energizing pick-me-up for any time of day.

Ingredients

This simple smoothie uses a handful of ingredients: fresh pineapple or orange, banana, avocado, and coconut water. It’s naturally sweet and creamy, with no need for added sugars.

How to make this Tropical Smoothie

Blend the diced pineapple or orange, banana, avocado, and coconut water in a high-speed blender until smooth and creamy. Add ice if needed to reach your preferred consistency.

Serving suggestions and how to store

This smoothie is best enjoyed fresh, but any leftovers can be frozen into little cups or ice-block molds for a quick, healthy snack on another day.

Vary this to suit your dietary needs

For a green boost, throw in a handful of baby spinach, kale or fresh mint. Want to switch up the flavour? Add raspberries to turn it pink. You can also boost the protein by adding a scoop of wholefood protein powder or replace the coconut water with nut milk if you’re avoiding coconut.

Take a look at the variations below for all the details as well as suggestions to alter the recipe to suit your specific dietary requirements.

Tropical smoothie
Print Recipe
5 from 5 votes

Tropical Smoothie

A simple, delicious, nourishing smoothie. The avocado adds a beautiful silky texture as well as filling good fats and loads of nutrition.
Prep Time5 minutes
Total Time5 minutes
Servings: 2

Ingredients

  • 1 cup/s pineapple (approx) or orange, diced
  • 1 banana/s
  • ½ avocado/s
  • 250 ml coconut water (1 cup)
  • Ice (if required)

Instructions

  • Blend together in a high speed blender until smooth and creamy. 

Store

  • Leftovers can be frozen into little cups or ice-block moulds for a fast, healthy snack another day.

Notes

Green boost

If you want a green boost, add in a handful of baby spinach (the smoothie in the photo has this).  Spinach is pretty flavourless so it hides very well behind most flavours in a smoothie.  Fresh mint is also lovely with this flavour combo.

Change the colour

Add raspberries to turn it pink.

Boost the protein

Stir through your favourite protein powder. I love using this collagen protein—it’s flavourless, so it works beautifully across all kinds of recipes without altering the taste.

Coconut-free

Replace the coconut water with a nut milk.

Pine Lime Splice

| Drinks & Smoothies

This Pineapple Lime Smoothie is the perfect blend of tropical flavours to refresh and hydrate you on a warm day. With the tangy sweetness of pineapple, a splash of lime, and the hydrating goodness of coconut water, it’s an easy, delicious way to give yourself a little taste of summer any time of year.

Following on from my ‘Coconut Water‘ post, I thought I’d share one of my favourite summer smoothie combos – my Pine Lime Spice is simply delicious and a whole lot more medicinal than you’d think. I love the taste of coconut water though I know a few people who just don’t. So if you want to benefit from the impressive mineral profile and hydration from coconut water – without the taste, then try it in this delicious rehydration drink (or mixer).

Health benefits

The pineapple is very anti-inflammatory (thanks to the bromelain in it), supports digestion and reduces mucous production (this is a great drink if you have a cold, especially with the mint and ginger added). It is also a very rich source of Vitamin C along with the lime.  The coconut water, I’ve written about here.  Most of all, it is refreshing and  delicious!

How to make Pine Lime Slice

It’s as simple as blending! Toss your coconut water, pineapple chunks, fresh lime juice, vanilla, ice, and any optional ingredients like mint or ginger into a high-speed blender, and blend until smooth. Pour it into your favourite glass and enjoy right away.

Serving suggestions and how to store

Serve this vegan, dairy-free and gluten-free smoothie immediately for the best flavour, or freeze any leftovers into ice-block moulds for a refreshing snack later on. It’s also perfect as a quick and nutritious frozen popsicle treat on a hot day.

Vary Pine Lime Splice to suit your needs

If you want a minty twist, throw in a few sprigs of fresh mint. For more anti-inflammatory goodness, add some ginger or turmeric. If you’re not a fan of coconut water, swap it for nut milk (or greek yogurt), or for an adult version, add a shot of vodka for a tropical cocktail.

Pine lime splice
Print Recipe
4.80 from 5 votes

Pine Lime Splice

This Pine Lime Splice is one delicious, healing drink. It's so versatile so check out my variations to discover lots of ways to enjoy it. 
Prep Time5 minutes
Total Time5 minutes
Course: Drinks
Servings: 4

Ingredients

  • 350 ml coconut water (approx.)
  • ½ cup/s ice
  • 4-5 cm pineapple -diced and cored
  • ½ lime/s -juice
  • 1 tsp vanilla -powder, extract or essence
  • 3 sprigs fresh mint leaves - optional but delicious
  • 1 tbsp ginger root - optional but reccomended

Instructions

  • Throw it all into powerful blender or food processor and process at the highest speed until smooth and creamy.
  • Serve immediately.

Store

  • Leftovers can be frozen into little cups or ice-block moulds for a fast, healthy snack another day.

Notes

Make it minty

Add a few sprigs of fresh mint it's super delicious.

More anti-inflammatory

Add a little ginger and/or turmeric (about ½ tsp ground ginger and /or turmeric)/

Coconut-free

Replace the coconut water with a nut milk.

Ice blocks

Freeze it into ice block moulds for a refreshing, healthy, frozen treat. Even add cubes of pineapple into the mould for a bit of texture.

A tropical cocktail

Add a shot of vodka for a tropical inspired cocktail.

Add Protein

Mix in your favourite vanilla protein powder or this Power Booster.
 

How do you like this tropical delight? Love to hear what you think?

 

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