Frozen Piña colada slice (no refined carbohydrates, vegan)

Frozen pina colada slice

Drinking cocktails is not exactly conducive to training for a 48-hour adventure race in June with several shorter races before hand, which is what I am doing at the moment. So this delicious slice made with the flesh from a young coconut is my way of enjoying a cocktail without the booze.

I have previously talked about the benefits and properties of coconut water (read here) and my favourite way to consume this refreshing, hydrating drink, especially after training sessions, is from a fresh, young coconut. Search YouTube for videos on how to open the young coconut. Once I have drank the coconut water I will scoop out the flesh with a strong metal spoon and eat it. However, I have found a new way to enjoy the flesh. I scoop it all out, freeze it, then blend it in my high speed Omniblend to make a frozen dessert. This Frozen Piña colada slice is one example. Make sure that you do not scoop out any of the hard inside of the coconut along with the flesh otherwise you will have some unpleasant crunchy bits in your dessert.

Frozen pina colado slice 2The base of this slice contains no refined carbohydrates and is made with coconut flour, almond meal, shredded coconut, stevia and coconut oil. The topping is made with young coconut flesh blended with coconut milk and fresh pineapple. A teaspoon of rum flavouring essence gives it the taste of a real Piña colada. Allow the slice to thaw slightly before you serve it and sprinkle it with some coconut flakes for a delicious and healthy refreshing dessert.

Frozen Piña colada slice



1/3 cup coconut flour, sifted

½ cup almond meal

1/3 cup shredded coconut

1 tablespoon stevia

Pinch of salt

½ teaspoon vanilla extract

2 tablespoons coconut oil, melted

1/3 cup coconut milk


Flesh from one young coconut

1 cup coconut milk

½ a fresh pineapple with the core removed

1 teaspoon rum flavouring essence

½ teaspoon vanilla extract

1 tablespoon stevia

Coconut flakes to sprinkle on top


Measuring cups and spoons

Large mixing bowl

Spoon to mix

20cm x 20cm or round baking tray

Baking paper

High-speed blender (I use an Omniblend)


  • Add the coconut flour, almond meal, shredded coconut, stevia and salt to a large mixing bowl. Mix well to combine.
  • Add in the vanilla extract, coconut oil and coconut milk and mix well. Press the base firmly and evenly into a baking tray (square or round) lined with baking paper using wet hands.
  • Place the base in the freezer while you prepare the topping.
  • For the topping, add all the ingredients to a high-speed blender and blend until the mixture is smooth. Pour the topping over the base and freeze the slice for at least 4 hours.
  • Allow the slice to thaw slightly before serving (about 2 hours in the fridge) and sprinkle with coconut flakes.

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