tropical coconut fruit popsicles

Tropical Electrolyte Fruit Popsicles

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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.

It’s getting hot in here … quench your thirst and restore some electrolytes in this crazy summer heat with these Tropical Fruit Popsicles! Whether you are a child or an adult – you can certainly be a fan of these healthy summer, fruity treats.

A delicious combination of coconut water with whole pineapple, strawberries, kiwi, and mango frozen in a popsicle mold is a tasty and cooling treat. This healthy treat is excellent to enjoy on a hot summer day, chilling by the pool in the sun, or post run or other outdoor exercise. They look pretty cool too!

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Ingredient Selection Tips

Coconut Water

Try to find pure coconut water with no sugar, additives, and preservatives.

Honey

The best honey is honey purchased from your neighbor beekeeper, or from a local farm. Be sure that the honey is also sugar and additive-free. There are several techniques to check this.

Fruit

Ideally, try to find fresh fruit from your local organic supplier. By avoiding conventionally grown produce, you avoid chemicals and GMOs, avoid hormones and antibiotics, benefit from more nutrients, preserve our ecosystem, protect water and soil, reduce pollution, and enjoy a better taste.

If you are new to a healthy lifestyle though, don’t worry too much about upgrading all of your produce to organic right away. It is always most beneficial to buy the produce organic that is on the dirty dozen list.

Noteworthy Health Benefits

Coconut Water

Coconut water is made from the clear liquid inside of a green coconut. It is not the same as coconut milk. Coconut water has been consumed for centuries and is believed to help digestion and semen production (interesting…🤔).

Low in calories, it contains minerals and electrolytes like sodium and potassium, calcium, and magnesium.

Potassium helps keep electrolyte balance in the body especially during exercise, while calcium is vital for bone strength and helps muscles contract and work properly. Magnesium for example helps to move calcium and potassium into muscles to aid in contraction and relaxation.

Mango

In some parts of the world, mango is called the king of fruits.

High in antioxidants, mango is a good source of immune-boosting nutrients. Full of vitamin A and vitamin C, mango helps the immune system to work properly, improving eye, hair, and skin health. Offers magnesium and potassium, and supports heart health.

Pineapple

Pineapple is an astonishing delicious fruit loaded with nutrients, and healthy antioxidants. Containing a wide variety of vitamins, minerals, and enzymes – pineapple boosts the immune system and suppresses inflammation.

Pineapple contains a group of enzymes called bromelain, which ease digestion, and may ease symptoms of arthritis

Pineapple

Pineapple is an astonishing delicious fruit loaded with nutrients, and healthy antioxidants. Containing a wide variety of vitamins, minerals, and enzymes – pineapple boosts the immune system and suppresses inflammation.

Pineapple contains a group of enzymes called bromelain, which ease digestion, and may ease symptoms of arthritis

Balanced Plate for Performance Goals

This recipe was formulated with endurance recovery and kids in mind 😉. Regardless, it is a healthy treat that you can eat regardless of your goals.

While any food can fit into your menu for performance goals, some recipes can contribute to a better strategized menu than others. Below you can see how this recipe can fit into your goal. If this recipe has unique benefits, it is best cut out for the goal(s) with a star next to it.

The chart below changes dynamically based off the goal you have selected.

Goal:

LEAN PROTEINHEALTHY FATHEALTHY CARBSVEGGIES
1-2 palms1-2 thumbs1-2 cupped handfuls1-2 fists

More Info

However, everyone is different! Use the Precision nutrition calculator I use with my clients to calculate suggested macros custom for you. For more information on using this hand estimation system, click here.

For more info on types of foods for proteins, fats, carbs, and veggies, read my article Formula for the Perfect Healthy Meal. This article will also help you figure out what foods to eat more and less of.

Protein: No Protein

We don’t have protein in this recipe, but since it’s just a treat/refreshment, make sure you get enough protein during other meals throughout the day.

Fat: No Fat

No fat in this one, so you can enjoy with no guilt on that. Make sure to eat some healthy fats during the day, though. Ideally the amount recommended above, at each meal.

Carbs: Pineapple and Mango

This recipe is rich in carbs – both in the fruit and honey. 100gr of raw honey contains approx. 82gr carbs. Among fruits, pineapple and mango contain the largest amounts of carbs, approx 13gr-15gr in 100gr. So if you are trying to lower the amount of carbs, you can omit the honey altogether or try a sweetener with a lower glucose index such as date syrup or monk fruit.

Veggies: No Veggies

This recipe does not fulfill any of suggested intake of vegetables for a balanced plate. While fruit contains cancer-fighting phytonutrients, just like veggies, they are high in carbohydrates. Consuming vegetables with each meal allows you to get even more beneficial vitamins and minerals while adding satiating volume and little calories.

Additional Meal Tips for Weight Loss

This is an excellent alternative to most desserts. The sweetness of the fruit is likely enough to keep a sweet craving at bay, if you would like to omit the honey. While weight loss is driven by creating a calorie deficit, I suggest omitting the honey if you are sensitive to sugar (such as struggling with unstable blood sugar).

Additional Meal Tips for Endurance

This recipe was formulated with you in mind! The coconut water in these popsicles are a natural way to restore lost electrolytes, and the carbohydrates can help fuel your workout as well as assist your recovery. However, I would look for larger popsicle molds to get as much carbohydrate benefit from the popsicles as you can. You could certainly eat more than one with the small popsicle molds! The nutrition facts are in the notes of the recipe card below. You should consume 30-45 grams of carbohydrates per hour of endurance exercise (before and/or during). If you eat these after a run, it can contribute to muscle glucose recovery. An addition of 15g of protein before and after exercise is recommended as well. Check out this awesome infographic – Workout Nutrition – for more information.

Additional Meal Tips for Building Muscle

This recipe was not formulated for muscle building. For this goal, I would suggest instead adding vanilla protein powder, removing the honey, and blending all of the ingredients. It won’t look as cool though, as the fruit will no longer be whole. You will then have solid colored popsicles – which is totally cool too! If you want popsicles just like these, no worries – just make sure you eat plenty of protein throughout the day at other meals. Regardless, the coconut water is excellent to restore any lost electrolytes from exercise.

Additional Meal Tips for Improving Health

These popsicles are excellent for your health because of all of the phytonutrient benefits in plant foods of every color of the rainbow. Specific phytonutrient benefits tend to correlate with specific colors. Therefore, aiming to get as many colors as possible each day of plant foods, provides the greatest benefit for your body. These popsicles are very colorful with all whole food plant ingredients, so they will definitely provide health benefits! See “Noteworthy Health Benefits” above for more in depth information on a few ingredients.

Diet Preference Tweaks

Keto Diet

If you are on Keto, maybe you could use different kinds of berries instead of mango, kiwi, and pineapple. Berries tend to be lower in sugar, while tropical fruits tend to be higher. Also, consider replacing honey/Date syrup with Stevia or monk fruit.

tropical coconut fruit popsicles

Tropical Electrolyte Fruit Popsicles

Yum Caitlin Havener
It’s getting hot in here … quench your thirst and restore some electrolytes in this crazy summer heat with these Tropical Fruit Popsicles! Whether you are a child or an adult – you can certainly be a fan of these healthy summer, fruity treat.
No ratings yet
Prep Time 10 mins
Total Time 2 hrs
Course Dessert, Snack
Cuisine American, Tropical
Servings 8
Calories 58 kcal

Ingredients
  

  • 1/2 can coconut water no additives or sugar
  • 1 tbsp honey or date syrup
  • 1 whole mango cubed, small
  • 1 whole lime juice of
  • 1 cup pineapple cubed, small
  • 3 whole strawberries quartered
  • 1 whole kiwi peeled and diced into rounds, then halved

Instructions
 

  • Pour coconut water, honey and lime juice into one bowl. Stir well.
  • Chop the fruit into small pieces and arrange them in molds.
  • Then pour a mixture of coconut water, honey and lime juice.
  • Insert the sticks and place in the freezer until firm.

Notes

Nutrition

Calories: 58kcalCarbohydrates: 15gProtein: 0.6gFat: 0.2gSodium: 11mgPotassium: 175mgFiber: 1.4gSugar: 12.6gCalcium: 15mg
Keyword fruit popsicles
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