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Pina Colada Smoothie

Roberto Cofresi was a famous pirate in Puerto Rico. Cofresi was rumoured to have a ‘Robin Hood’ like persona and the locals protected him because of it. In fact, his crew was often made up of local men. It was also rumoured that El Pirata Cofresi created the original pina colada to keep up the spirits of his men during long periods away at sea and that the recipe died with him in 1825.

Pina Colada Smoothie

That’s my preferred story. I mean, who doesn’t like pirate legend? That said, Ramon ‘Monchito’ Marrerro is most often credited with the official creation of the pina colada. Marrerro was a bartender at the Caribe Hilton in San Juan. He was asked by management in 1954 to create a drink that represented the ‘essence of Puerto Rico’. Do you think he accomplished his goal? I certainly do.

The pina colada also represents the ‘essence of summer’ and while it’s still summer in Canada, I thought I’d create a gluten-free vegan version that would allow you to drink it as a breakfast smoothie. As you get to know me, you’ll discover that I love adding vegetables to fruit smoothies.

Rum optional? You decide.


Cauliflower is added to this smoothie because of its neutral taste. It allows the pineapple and coconut flavours to shine. The cauliflower addition will reduce sugar in your smoothies but also add a touch of vitamin A, C, K, folate, potassium, magnesium and fibre. It’s a member of the cruciferous vegetable family along with broccoli, cabbage, bok choy, Brussel sprouts and kale. Cruciferous vegetables contain phytochemicals which play a positive role in reducing inflammation and potentially protecting against cancer. Did that little science nugget convince you to add cauliflower to your smoothie yet?

Pina Colada Smoothie

Pina Colada Smoothie

Author: Jen - A Naturally Nu Foodie recipe

Prep Time: 5 minutes

Blend Time: 2 minutes

Total Time: 7 minutes

Number of Servings: 1 to 2


1 cup (250 mL) frozen pineapple

1 cup (250 mL) frozen cauliflower (You can freeze your leftover cooked cauliflower.)

⅔ cup (160 mL) canned coconut milk or coconut cream

½ tsp (2 mL) coconut sugar (optional)

½ cup (125 mL) ice cubes

⅓ cup (80 mL) water

1 ounce (30 mL) rum (optional)


  1. Add all ingredients into a blender.

  2. Blend well until smooth and no chunks remain. Scrape down sides of blender with a spatula as needed.

  3. With a spoon or pumpkin carving tool, scrape out the insides of the pumpkin and place in a large bowl.

  4. Pour into cup(s) or smoothie container.

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