Chia, Pineapple & Coconut Milk Smoothie

Recipe approved by GI Foundation of SA and Diabetes SA

Conversions

easy

SERVES 6

PREP TIME 20minutes

COOK TIME 2hours chilling time

Ingredients

  • 1.5 cups low fat plain yoghurt (or 2 x 175ml low fat yoghurt)
  • 750 ml (3 cups) fresh pineapple cut into chunks (540g)
  • 1 medium size banana (70g)
  • 1 x 400g tin light coconut milk
  • 15 ml (1 T) chia seeds
  • 4 sachets Huletts EquiSweet
  • 15ml (1 T) Fresh Lime Juice

Method

  1. Place all the ingredients (barring the chia seeds) into a blender and blend on high until smooth and creamy. Stir in the chia seeds.
  2. Refrigerate for at least 2 hours until thoroughly chilled and the chia seeds have swollen.
  3. Tip: For different flavours use blueberries or strawberries in the mix, instead of banana. To significantly reduce chilling time, freeze the fruit and make sure the coconut milk and yoghurt are very cold.

Nutritional information:

  1. One serving is equivalent to 1/2 portion low fat Dairy, 1.5 Portions Fruit and 1 Portion Fat.
  2. GI (calculated) = 49 and GL per serving of one glass = 9
  3. Nutritional info (per glass) Energy - 637kJ; Protein – 3.7g; Carbs – 19.4g; Fat – 5.8g; Fibre 2.8g

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Conversion Table

Cups Tablespoons Grams
Butter 1/4 cup 4 Tbsp 57g
1/3 cup 5 Tbsp + 1 tsp 76g
1 cup 16 Tbsp 227g
Flour/Sifted 1/4 cup 4 Tbsp 30g/27g
1/3 cup 5 Tbsp + 1 tsp 40g/35g
1/2 cup 8 Tbsp 60g/55g
1 cup 16 Tbsp 120g/110g
Granulated Sugar 1/4 cup 4 Tbsp 50g
1/3 cup 5 Tbsp + 1 tsp 65g
1/2 cup 8 Tbsp 100g
1 cup 16 Tbsp 200g
Brown Sugar/ Firmly Packed 1/4 cup 4 Tbsp 45g
1/3 cup 5 Tbsp + 1 tsp 60g
1/2 cup 8 Tbsp 90g
1 cup 16 Tbsp 180g
Water 1/4 cup 4 Tbsp 57g
1/3 cup 5 Tbsp + 1 tsp 76g
1/2 cup 8 Tbsp 114g
1 cup 16 Tbsp 227g