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Pineapple Yogurt Smoothie

A pineapple smoothie with low fat yogurt is a perfect DASH diet meal. Pineapple may help to lower blood pressure. As a fruit, it is also a must-have on the DASH diet.

Try to use fresh pineapple rather than canned. There is just too much sugar in canned pineapple, not to mention the fact that all kinds of chemicals are seeping into the syrup from the interior surface of the can.

On the 1200 calorie DASH diet, this one meal provides the entire dairy, sugar and fruit allowance for the day ( Please consult my 1200 cal DASH portion  picture)

If you are on a vegan DASH diet, use almond milk and soy yogurt.

You can use chilled milk and yogurt with fresh pineapple, or room temperature milk/yogurt with frozen pineapple. Costco sells a variety of frozen fruit, check it out.


  • 1 1/2 cup pineapple chunks , fresh or frozen
  • 1 cup milk, chilled (or almond milk)
  • 1/2 cup chilled plain yogurt
  • 1 tsp honey
  • cinnamon or mint to taste ( and use as a garnish)


  1. Blend pineapple chunks with milk and honey
  2. Add yogurt
  3. If using mint in the drink, add mint
  4. Pour into glasses; garnish with cinnamon or mint.

You can use this smoothie at snack time or after a workout. If you use it after working out, I suggest you add a scoop of whole food protein powder.

The DASH diet can be tasty :) Enjoy!

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