CARIBBEAN COCONUT SMOOTHIE (Kid-friendly & healthy)
Coconut-based drinks are a staple across the Caribbean islands. Many families blend coconut water or milk with tropical fruits for a natural “cool down” drink.
Ingredients
1 cup fresh coconut water (or unsweetened bottled)
½ cup coconut milk
1 small banana
½ cup pineapple chunks (fresh or frozen)
½ cup mango or papaya
1 tablespoon oats
1 teaspoon honey or 1-2 dates (optional)
Ice cubes
Instructions
1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Serve chilled for a refreshing, tropical drink.
Nutrition Benefits
- Coconut water: Hydrating and rich in potassium
- Coconut milk: Contains healthy MCT fats that support brain development in children
- Tropical fruits: High in vitamin C and antioxidants
- Oats: Add fibre and keep kids full longer
NO-BAKE COCONUT ENERGY BITES
While energy bites are a modern twist, the base ingredients – oats, coconut, and natural sweeteners – are similar to traditional Caribbean “sweet treats” like grater cake or coconut drops, adapted here for a healthier, child-friendly snack.
Ingredients
1 cup rolled oats
½ cup grated coconut (unsweetened)
3 tablespoons peanut or almond butter
2 tablespoons honey or maple syrup
1 teaspoon vanilla extract
Optional: raisins or mini chocolate chips
Instructions
1. Mix all ingredients in a bowl until sticky.
2. Roll into bite-sized balls.
3. Chill for 30 minutes before serving.
Nutrition Benefits
- Oats and nut butter provide protein and sustained energy
- Coconut offers fibre and healthy fats
- No refined sugar or artificial ingredients
CARIBBEAN COCONUT PORRIDGE (Kid-Friendly & Nutritious)
Ingredients
½ cup fine cornmeal or oats (you can also use cream of wheat or plantain flour)
2 cups water
1 cup coconut milk (fresh or canned, unsweetened)
½ teaspoon cinnamon
¼ teaspoon nutmeg
1 teaspoon vanilla extract
Pinch of salt
1-2 tablespoons honey, brown sugar, or maple syrup (adjust to taste)
Optional toppings: sliced banana, grated coconut, or a drizzle of condensed milk for a traditional touch
Instructions
1. In a bowl, mix cornmeal (or oats) with ½ cup of the water to make a smooth paste. This prevents lumps.
2. Bring the remaining water to a gentle boil in a saucepan.
3. Slowly stir in the cornmeal mixture and keep whisking to avoid lumps.
4. Add the coconut milk, spices, vanilla, and salt.
5. Reduce heat and simmer for 10-15 minutes, stirring often until thick and creamy.
6. Sweeten to taste with honey or sugar.
7. Serve warm, topped with banana slices or grated coconut.
Nutrition Benefits
- Coconut milk: Healthy fats (MCTs) for brain and energy
- Cornmeal or oats: Complex carbohydrates and fibre
- Spices (cinnamon, nutmeg): Anti-inflammatory and flavour-rich
- Naturally dairy-free (if no condensed milk added)
Sources: healthline.com/nutrition/coconut-nutrition ~ healthline.com/nutrition/foods/oats
