Refreshing Pina Colada Mocktail. Pictures of pineapple, coconut and a glass full of pina colada with mint and lime. Veg Out With Maria

Piña Colada Mocktail

Bursting with the flavors of juicy pineapple, creamy lite coconut milk, and a hint of tangy lime with a mint finish, this mocktail is the perfect way to cool down!
picture of pina colada mocktail with a pineapple wedge, mint sprig and half a lime. Veg Out With Maria

Are you craving a taste of paradise without the buzz and excess sugar? Whether you are enjoying some beach or pool time or just craving some summertime vibes with a refreshing beverage this blog post is for you.

This refreshing piña colada mocktail captures the essence of the classic piña colada while offering a non-alcoholic alternative that can be enjoyed by everyone. It is also lower in sugar and saturated fat than your typical piña colada.

Here in Hawaii it is pretty much summer year round with pineapples claiming a significant part of the state’s agricultural heritage.

To find out more about Hawaii’s history of growing pineapples and the nutritional benefits of including pineapple in your diet, read on. If not, just skip to the recipe!

Hawaii Pineapple History

The Dole Food Company

It all began in the 19th century when James Dole, a young entrepreneur from Massachusetts, realized the potential for pineapple cultivation in the Hawaiian Islands.

In 1901, he established the Hawaiian Pineapple Company, which later became known as the Dole Food Company.

Dole ended up acquiring large parcels of land in Hawaii, particularly on the island of Oahu, to establish pineapple plantations. The unique climate and fertile volcanic soil of Hawaii provided ideal conditions for growing pineapples.

It turns out, Dole was a pretty smart guy and introduced innovative farming techniques, including irrigation systems and mechanical cultivation. This allowed for more efficient production on a large scale.

The pineapple industry exploded in Hawaii and had a profound impact on the islands’ economy and the local community.

The demand for labor in the pineapple plantations led to an influx of immigrant workers, particularly from the Philippines, Japan, China, and Portugal. These workers played a crucial role in the cultivation and harvesting of pineapples.

The pineapple industry became one of the state’s major agricultural exports in the early to mid-20th century. The distinctive “Hawaiian Pineapple” brand gained international recognition for its quality and taste.

However, over time, due to increasing production costs, changes in the global agricultural landscape, and competition from other regions, the pineapple industry in Hawaii began to decline.

The Dole Food Company eventually closed its pineapple operations in Hawaii in the early 2000s, as production shifted to more cost-effective locations.

Black and white scene of workers on a pineapple plantation with harvested pineapples 1910-1920
A pineapple plantation in Hawaii in 1910’s (photo: The Everett Collection)

Pineapple Production Today

Today, most pineapples are cultivated in various tropical regions, including Costa Rica, the Philippines, Thailand, Brazil and Indonesia.

While commercial pineapple production in Hawaii has significantly decreased, there are still small-scale growers who cultivate pineapples on the islands.

The legacy of pineapple cultivation in Hawaii is kept alive through tourism, with visitors having the opportunity to learn about the history and enjoy pineapple-related experiences, such as pineapple plantations tours and tastings.

Pineapples continue to hold a special place in Hawaiian culture and are often associated with the spirit of aloha, symbolizing hospitality, warmth, and the tropical vibe of the islands.

Nutrition Benefits of Pineapple

Pineapple is not only a delicious tropical fruit but is also packed with several nutritional benefits.

Here’s a breakdown of some of the key nutrients and health benefits you can find in pineapple:

Vitamin C

Pineapple is a fantastic source of vitamin C, with one cup providing 79 mg. Vitamin C is a potent antioxidant that helps strengthen the immune system, supports collagen synthesis for healthy skin and tissues, and aids in iron absorption.

Bromelain

Bromelain is a protein-digesting enzyme found in pineapple (particularly the stem), which has been attributed to having anti-inflammatory properties as well as aiding in digestion.

Other potential benefits of bromelain is helping to reduce swelling, muscular and joint pain, relieve sinus congestion, and repair wounds and burns.1

Fiber

Another benefit of pineapple is that it is a good source of dietary fiber, which supports a healthy gut and regular bowel movements.

Fiber also contributes to a feeling of fullness, which can be beneficial for weight management.

Manganese

Pineapple is rich in manganese, a trace mineral that plays a vital role in various enzymatic reactions in the body.

Manganese is necessary for proper bone formation, metabolism of carbohydrates, protein synthesis, and antioxidant defense.

Vitamins and Minerals

Pineapple is a good source of other essential vitamins and minerals, including vitamin B6, vitamin A, folate, potassium, and copper.

These nutrients play various roles in maintaining overall health, including supporting energy production, nerve function, and cell growth.

Antioxidants

In addition to being packed with nutrients, pineapple also contains a range of antioxidants, including flavonoids and phenolic compounds.

These antioxidants help protect the body against oxidative stress and have been linked to a reduced risk of chronic diseases such as heart disease and certain types of cancer.2

Another plus, for those following a low FODMAP diet, is that pineapple is a delicious low FODMAP fruit (1 cup chopped). Coconut milk is also considered low FODMAP (up to 1/2 cup serving).

Check out the blog How to Succeed on a Low FODMAP Plant-Based Diet to learn more about the low FODMAP diet.

Piña Colada Mocktail

Who’s ready for a refreshing mocktail?! The combination of sweet pineapple and rich coconut milk is like dessert in a glass.

What I don’t like about traditional piña coladas (or mocktail versions) is that they tend to use full fat coconut cream with a lot of saturated fat and calories and way too much sugar.

This is a lighter version using lite coconut milk and no added sugar (besides the natural sugar in the pineapple and juice). A little squeeze of lime gives it some tang.

I like topping it off with a sprig of mint which makes it even more refreshing, but completely optional.

Picture of refreshing piña colada mocktail ingredients: frozen pineapple chunks, canned light coconut milk, lime, small can of Dole pineapple juice, fresh mint. Veg Out With Maria

This easy refreshing piña colada mocktail is the perfect way to cool down and enjoy some island vibes. So go grab your blender and a fancy straw and dive into this tropical treat!

Be sure to spread the love and leave a rating. Cheers!

picture of pina colada mocktail with a pineapple wedge, mint sprig and half a lime. Veg Out With Maria

Refreshing Piña Colada Mocktail

Maria Tointon, RDN, LDN
Bursting with the flavors of juicy pineapple, creamy lite coconut milk, and a hint of tangy lime with a mint finish, this mocktail is the perfect way to cool down!
4.67 from 3 votes
Prep Time 5 minutes
Course Drinks
Servings 1
Calories 211 kcal

Equipment

  • 1 Blender

Ingredients
 
 

  • 1 cup frozen pineapple chunks
  • 1/2 cup pineapple juice
  • 1/3 cup lite coconut milk you can add 1/2 cup for a creamier less tangy version
  • 1/2 lime, squeezed

Instructions
 

  • Put all 4 ingredients in a blender and blend until smooth.
  • Add a pineapple wedge and a sprig of mint for a garnish (optional)
  • Drink up!

Notes

So easy and so refreshing! I also like that this version is lower in calories, saturated fat and sugar in comparison to traditional piña coladas.

Nutrition

Calories: 211kcalCarbohydrates: 43gProtein: 2gFat: 5gSaturated Fat: 4gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.1gSodium: 60mgPotassium: 367mgFiber: 3gSugar: 29gVitamin A: 118IUVitamin C: 100mgCalcium: 48mgIron: 1mg
Keyword easy mocktails, mocktails for summer, non-alcoholic beverage, pina colada mocktail, pina colada mocktail calories, pina colada mocktail recipe, pina colada mocktail with coconut milk, refreshing mocktails, summertime mocktails
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