Low-Carb Tropical Pink Smoothie

Dragon fruit aka Pitaya is the main ingredient in this summer smoothie. I love smoothies for many reasons - they are simple, quick to prepare and provide you with all the neccessary balanced nutrients. Unless you are on a "zero-carb" diet, they're great for breakfast or as a pre-workout meal as part of TKD.

Dragon FruitTrusted sourceWikipediaWikipedia is written collaboratively by largely anonymous volunteers who write without pay.Open link comes from Central and South America and has been also grown in Asia. Its bright colours, beautiful texture and delicate sweet taste make this fruit perfect for preparing desserts or smoothies. They are similar in flavour to melons or kiwi fruit. Dragon fruit is not only fun to eat, but it is also rich in nutrients - it's a good source of:

• Vitamins: vitamin C (known as antioxidant protecting cells from free radical damage), B vitamins (skin health, carbohydrate metabolism and appetite control)
• Minerals: calcium, iron, potassium and phosphorus

And how many carbs are there in one dragon fruit (100 g/ 3.5 oz)? One small dragon fruit has just 9 g of net carbs, 1 g of fiber and only 60 calories. If eaten in moderation, it's on the list of fruits that are recommended along with berries and melons.

Step-by-step

1. Measure out all the ingredients, place in a blender and pulse until smooth. You can add the ice before or even after blending.

   

2. You can use pink or even white dragon fruit. Simply cut it in half and scoop the meat out.

   

Recipe

Low-Carb Tropical Pink Smoothie

★★★★★4.8 (166 ratings)

Dragon fruit aka Pitaya is the main ingredient in this summer smoothie. I love smoothies for many reasons - ...

Hands on

5m

Overall

5m

Servings

1

12.1 g

Net carbs

24.6 g

Protein

28.6 g

Fat

402

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings

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Ingredients makes 1 smoothie

• ¹/₂ small dragon fruit (50 g/ 1.8 oz)
• 1 small wedge Galia, Honeydew or Cantaloupe melon (50 g/ 1.8 oz)
• ¹/₂ cup coconut milk or heavy whipping cream (120 ml/ 4 fl oz)
• 1 scoop whey protein powder (vanilla or plain) or egg white powder or hydrolysed powdered gelatin (25 g/ 0.9 oz)
• 1 tbsp chia seeds (8 g/ 0.3 oz)
• 3-6 drops liquid Stevia extract or other healthy low-carb sweetener from this list
• ¹/₂ cup water (120 ml/ 4 fl oz)
• Optional: few ice cubes

Instructions

1. Measure out all the ingredients, place in a blender and pulse until smooth. You can add the ice before or even after blending.

2. You can use pink or even white dragon fruit. Simply cut it in half and scoop the meat out.

Nutrition per serving, 1 smoothie

Carbs 12%Protein 24%Fat 64% of calories

Net carbs

12.1 g

Total carbs

17 g

Fiber

4.9 g

Sugars

7.4 g

Protein

24.6 g

Fat

28.6 g

Saturated fat

21.9 g

Calories

402 kcal

Sodium

73 mg · 3.16% RDA

Magnesium

59 mg · 14.8% RDA

Potassium

456 mg · 22.8% EMR

Nutrition by ingredient

Per 1 smoothie	Net carbs	Protein	Fat	kcal
Dragon fruit (Pitaya), fresh	4.5 g	1 g	0.8 g	30
Galia melon, fresh	2.6 g	0.3 g	0.1 g	13
Coconut milk (full-fat, unsweetened)	3.2 g	2.3 g	24.1 g	223
Whey protein powder (protein isolate, Reflex Natural)	1.4 g	19.5 g	1.1 g	97
Chia seeds	0.4 g	1.6 g	2.6 g	41
Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener)	0 g	0 g	0 g	0
Water, still	0 g	0 g	0 g	0
Total	12.1 g	24.6 g	28.6 g	402

Serving size 1 smoothie

• Gluten free
• Dairy free
• Nut free
• Nightshade free
• Pork free
• Avocado free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Vegetarian