What is in the Avocolada smoothie at Tropical Smoothie?
Introduction
Tropical Smoothie Cafe’s Avocolada smoothie is a creamy, nutritious blend of avocado, coconut, spinach, banana, and pineapple. Avocados are rich in heart-healthy fats and fiber, while coconut provides healthy saturated fats and electrolytes. Spinach packs in vitamins and minerals, bananas add potassium and fiber, and pineapple gives a tropical sweetness. This smoothie makes a filling breakfast or snack that provides protein, fiber, vitamins, minerals, antioxidants, and healthy fats to fuel your day.
In this article, we’ll take a closer look at the ingredients in Tropical Smoothie Cafe’s Avocolada smoothie and the nutritional benefits they provide. We’ll also overview some similar smoothie options on their menu. Let’s explore why the Avocolada is a nutritious blended treat!
Avocolada Smoothie Ingredients
The main ingredients in Tropical Smoothie Cafe’s Avocolada smoothie are:
- Avocado
- Coconut
- Spinach
- Banana
- Pineapple
- Ice
- Apple juice
- Gluten-free Oats
Optional add-ins include:
- Whey protein
- Peanut butter
- Chia seeds
Let’s take a closer look at each key ingredient and why it’s included in this creamy smoothie.
Avocado
Avocados are the star ingredient in the Avocolada smoothie. One whole avocado provides around 250 calories and 22 grams of fat, mostly in the form of heart-healthy monounsaturated fats like oleic acid. Avocados are a great source of fiber, with over 10 grams per fruit, as well as vitamin K, folate, vitamin C, potassium, and antioxidant carotenoids like lutein and zeaxanthin.
The rich, creamy texture of avocados makes them perfect for smoothies. They create a thick, milkshake-like consistency and lush mouthfeel. The mild, nutty flavor also complements the other tropical fruits.
Coconut
Coconut is added to the Avocolada smoothie in the form of coconut milk. About 1/4 cup of coconut milk contributes over 5 grams of fat, mainly as saturated fat in the form of medium chain triglycerides (MCTs).
Coconut milk also provides key electrolytes like potassium, magnesium, sodium, and phosphorus. It creates a rich, creamy texture and adds a touch of natural sweetness. The coconut pairs perfectly with the other tropical flavors.
Spinach
Spinach is the green ingredient that packs extra nutrients into the Avocolada. Just 1 cup of raw spinach provides over 15 calories, 0.5 grams protein, 0.5 grams fiber, and is an excellent source of vitamin K, folate, carotenoids like lutein and zeaxanthin, and minerals like manganese and magnesium.
The mild, earthy flavor of spinach blends seamlessly into the sweeter flavors of the tropical fruits and avocado. It provides a serving of greens to balance the natural sugars.
Banana
Bananas add natural sweetness, texture, and nutrients to the smoothie. A medium peeled banana contains over 100 calories, 1.5 grams protein, 3 grams fiber, and provides vitamin C, vitamin B6, potassium, and manganese.
Bananas blend well in smoothies and create a creamy, frosty texture. The starchiness helps thicken the beverage for a milkshake-like sip. Bananas complement both the avocado and the pineapple in this smoothie.
Pineapple
Pineapple is another tropical addition that enlivens the flavor of the Avocolada. Around 1 cup of pineapple chunks provides over 80 calories, 1 gram protein, 2 grams fiber, and is high in vitamin C, manganese and bromelain enzymes.
The juicy pineapple adds both liquid and a sweet, tangy tropical vibe that makes this smoothie pop. Pineapple marries well with banana and coconut.
Ice
Ice is another key ingredient that cools down the Avocolada smoothie and gives it a frosty, chilled texture. Shaved ice or ice cubes lend a milkshake-like thickness and refreshing quality.
Apple Juice
A splash of apple juice adds a touch more sweetness and fruit flavor to balance out the spinach. Apple juice contains calories from natural sugars, vitamin C, and a bit of potassium.
Gluten-Free Oats
A sprinkle of gluten-free oats on top provides extra fiber, protein, and nutrients like manganese and selenium. The oats add grainy texture and nuttiness that complements the tropical vibe.
Optional Protein and Toppings
Customers can also opt to add a scoop of whey protein powder for extra protein. Peanut butter and chia seeds add healthy fats, fiber, and thickness to enhance the smoothie even more. These options help modify the nutrition profile.
Nutrition Information
The Avocolada smoothie contains a blend of healthy fats, natural carbohydrates, plant-based proteins, fiber, vitamins, minerals, and antioxidants.
Here is the nutrition information for a 16 ounce Avocolada smoothie made with the standard ingredients:
| Nutrient | Amount |
|---|---|
| Calories | 440 |
| Total Fat | 29 g |
| Saturated Fat | 17 g |
| Sodium | 140 mg |
| Total Carbohydrates | 46 g |
| Dietary Fiber | 9 g |
| Sugars | 31 g |
| Protein | 6 g |
| Vitamin A | 15% DV |
| Vitamin C | 90% DV |
| Calcium | 10% DV |
| Iron | 10% DV |
| Potassium | 600 mg |
As you can see, the Avocolada provides a filling, nutrient-dense blend of essential vitamins, minerals, healthy fats, fiber and plant-based protein in one delicious smoothie.
Benefits of the Key Nutrients
Let’s summarize some of the key benefits of the main nutrients found in the standard Avocolada smoothie:
Healthy Fats
The avocado and coconut provide heart-healthy monounsaturated and saturated fats that support heart health, blood sugar control, and vitamin absorption.
Fiber
With 9 grams of fiber, this smoothie promotes healthy digestion, regularity, and gut health. The fiber comes from the avocado, spinach, banana, and optional add-ins.
Protein
Although not extremely high in protein, you get a moderate amount from the avocado, spinach, banana, and gluten-free oats as well as optional whey protein. This supports muscle health and keeps you full.
Potassium
With banana, coconut, and spinach, this smoothie provides over 25% your daily potassium needs for proper fluid balance, nerve transmission, and muscle function.
Vitamin C
The pineapple provides an excellent source of immune-supporting vitamin C.
Vitamin K
The avocado and spinach supply vitamin K which is important for proper blood clotting and bone health.
Antioxidants
Antioxidants like lutein, zeaxanthin, and manganese from the spinach help fight free radical damage and inflammation.
Possible Modifications
The great thing about smoothies is you can customize them to suit your tastes and dietary needs. Here are some ways you could modify the Avocolada:
More protein:
– Use a vegan protein powder like pea protein
– Add chia seeds, hemp seeds, or nut butters
– Use non-dairy yogurt like coconut or almond yogurt
Reduce calories:
– Use light coconut milk
– Use water instead of juice
– Limit banana to 1/2 medium or use strawberries instead
Increase healthy fats:
– Add flaxseed or extra virgin olive oil
– Use full-fat coconut milk
– Add half an avocado
Dairy-free:
– Use coconut yogurt instead of regular
– Use coconut or almond milk instead of cow’s milk
Nut-free:
– Omit peanut butter or almond butter topping
– Use sunflower seed butter instead
Lower sugar:
– Limit banana or pineapple to half serving
– Increase spinach or avocado
Feel free to get creative and tailor it to your preferences! The basic template provides a nutritious foundation.
Other Tropical Smoothie Options
If you enjoy the Tropical Smoothie Avocolada, here are some other smoothies on their menu that contain similar ingredients and nutrition:
Mango Magic:
Mango, strawberries, banana, orange juice, gluten-free oats
Caribbean Way:
Mango, pineapple, banana, coconut, lime juice
Breezin’ Berry:
Strawberries, banana, apple juice, lemonade
Jetty Punch:
Strawberries, banana, orange juice
Thailand Tea:
Banana, mango, pineapple, apple juice, coconut, green tea
Rise ‘N’ Shine:
Strawberries, banana, orange juice, whey protein
They all contain combinations of fruit, juice, banana, and optional protein. Compare nutrition facts to find your perfect fruity blend!
Is the Avocolada Smoothie Healthy?
Overall, yes! The Tropical Smoothie Avocolada provides a nutritious blend of whole food ingredients like fruit, veggies, healthy fats, fiber and proteins. There are 40+ essential vitamins and minerals in every sip.
Potential downsides would be the sugar content, which adds up from the fruit and juice. One smoothie provides 50% of your daily value. So consider pairing it with protein or healthy fat for satiety.
Ideally, limit tropical smoothies to a meal replacement a few times a week rather than an everyday treat. But as an occasional snack or breakfast, the Avocolada smoothie offers nutrition benefits that make it far superior to many fast food options.
Conclusion
Tropical Smoothie Cafe’s creamy Avocolada smoothie makes a delicious and nutritious blended treat. It provides healthy fats from avocado and coconut, filling fiber from the fruits and veggies, essential vitamins and minerals like vitamins C, K, and potassium, plus the occasional protein boost from add-ins like peanut butter or whey.
Customize your Avocolada smoothie to amp up nutrition in the way that suits your diet. While limiting high-sugar smoothies to a few times a week, the Avocolada makes a hydrating, satisfying snack or light meal on the go. Next time you’re craving something cool and creamy, give this tropical blend a sip!