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Coconut Water — Bottoms Up!

By Fredrica Syren

In Maui, where we just vacationed, coconuts grow everywhere, and many places sell drinking coconuts. It’s basically an immature coconut with a straw in it so you can drink the water inside. For drinking purposes, coconuts are harvested from the trees when they are still young and green. It’s one of the most refreshing things to drink, and I so wish I had a coconut tree growing in my garden.  Here in San Diego where I live, I can buy young coconuts at the farmers market, Whole Foods and People’s Coop.

Coconut water, in particular, is very low in carbohydrates, sugars and fat, and contains hydrating properties. It is a great substitute for sports drinks and vitamin waters. A single coconut usually provides an 11-ounce serving of water, and it is rich in vitamins, minerals and other nutrients. A few key nutrients in coconut water include lauric acid, chloride, and iron, as well as important electrolytes such as potassium, magnesium, calcium, sodium, and phosphorous. In fact, the potassium content in coconut water is close to twice the amount in a banana. A healthy balance of electrolytes is important for the optimal health of our muscular, cardiovascular, nervous and immune systems, as well as to help with the absorption and balance of the body’s internal fluids.

I like to drink my coconut water just as is, but also I like to use them in smoothies. Here are some of my favorite recipes:

Green Smoothie with Coconut Water

1 1/2 cup coconut water

1/2 cup zucchini, peeled and diced

1/2 cup kale, stems removed and chopped

1/2 avocado 

1/2 cup cantaloupe

1 tsp spirulina powder

1 tsp chia flour

Puree coconut water, zucchini, kale, avocado, spiraling and cantaloupe in a blender until very smooth. Add some water if it seems too thick. Stir in the chia flour and enjoy right away.

Pina Colada smoothie (virgin, of course)

Juice and meat from one young coconut

1 cup pineapple chunks

1 banana

Blend everything in a blender and enjoy right away.

To learn more about coconut water go here:




About Green Mom

Fredrica Syren, the author and founder of Green-Mom.com, was born in Sweden. Her mother was a classically trained chef who introduced her to many eclectic flavors and skills at a young age. Her mom’s passion for the outdoors and gardening planted the seed for her own love of nature and healthy eating. She received a degree in journalism and has worked as a print, Internet and broadcasting journalist for many years with big businesses within Europe and the United States. After her mom was diagnosed with terminal cancer and she with pre-cancer, Fredrica changed her career to become a full time yoga teacher and activist. A longtime world traveler, foodie and career woman, she was exposed to many facets of life, but nothing inspired her more than becoming a mom. After her first-born, Fredrica began a food blog focusing on local, seasonal, organic & vegetarian dishes. Years of food blogging developed into the cookbook Yummy in My Tummy, Healthy Cooking for the Whole Family. Upon the arrival of her second child, Fredrica founded Green-Mom.com. Her vision was to establish a site providing insight about gardening, home and personal care, baby & child, and of course food & nutrition. Green-Mom.com hosts many talented writers shedding light on ways to incorporate eco-friendly and nutritious practices for busy families. She is an advocate for organic, local and sustainable businesses. Fredrica hopes to inspire social change through her lifestyle, passion and business. Fredrica lives with her husband James Harker-Syren and their three children in San Diego, CA.

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