Pineapples: Health Facts Plus 20 Recipes

Summer is a time for refreshing, hydrating, and delicious produce like pineapples!

There are so many ways to enjoy this tropical fruit, and it’s full of nutritional value. It’s particularly rich in vitamin C and manganese, which offer antioxidant properties and are essential for immune health, iron absorption, and growth and development.

In addition to large amounts of vitamin C and manganese, pineapples add to your daily value of vitamin B6, copper, thiamin, folate, potassium, magnesium, niacin, riboflavin, and iron.

Thanks to all of these vitamins and minerals, pineapples are highly nutritious and provide several health benefits, including:

Aids Digestion

Fiber is needed for better digestion, and pineapple has about 2.31g of fiber per cup!

It also contains digestive enzymes called bromelain that break down protein molecules, helping the body absorb them. This may ease the digestion of meat.

Boosts Immunity & Antioxidant 

Pineapples are rich in flavonoids and phenolic acids, two antioxidants that can help protect you from chronic disease. Antioxidants are molecules that help prevent oxidation in your body and ward off oxidative stress.

Though more research is needed, some studies have shown that people who eat pineapple have a lower risk of viral and bacterial infections than those who don’t.

Reduces Inflammation & Promotes Healing

The bromelain and other nutrients in pineapples have anti-inflammatory properties, meaning they can help reduce inflammation, relieve arthritis pain, promote healing in the skin, combat pain and swelling, and support recovery.

Many people will add pineapple to a post-workout smoothie or snack to jump-start recovery and soothe muscles, reducing the risk of feeling sore later. Some research even suggests pineapple can help healing after injuries or surgery by reducing inflammation.

Supports Weight Management

A diet rich in fruits and veggies is vital for healthy weight management. Pineapples, in particular, have enzymes that might help with fat burning, making them an excellent addition to a diet meant for weight loss.

However, it’s also high in sugar, so it should be consumed in moderation and could cause weight gain, depending on several other factors.

Also, remember when preparing meals, that some people are allergic to different fruits and veggies. Fresh pineapple often causes a tingling or burn in your mouth while the bromelain breaks down protein.

This is completely normal and doesn’t mean you’re allergic. The most common allergic reaction to pineapple is swelling, hives, or trouble breathing. Always talk to your doctor about any medical concerns.

As you can see, pineapples have several health benefits thanks to their incredible nutritional value.

But honestly, one of the main reasons I love the fruit is its flavor.

Pineapples are delicious, and there are many ways to enjoy them in addition to a raw snack. 

Here are 20 of our BEST pineapple recipes:

1. Pineapple Shrimp Bowls

Make memories with your family these next few weeks with these super creative, tasty, and satisfying bowls! It’s honestly just FUN to serve a meal in a fresh pineapple bowl. 

2. Super Simple Pineapple Soft Serve

This soft serve is a refreshing tropical paradise in every bite! As the summer heat sets in, let’s whisk ourselves away to the islands and indulge in the naturally sweet, creamy goodness of this fresh pineapple treat.

3. Pineapple Chicken Bowls

Here’s a bright and tangy meal idea for your week! Serve over cauliflower rice, quinoa, or brown rice and alongside steamed broccoli, but don’t forget a good sprinkle of cilantro or scallions.

4. Sheet-Pan Pineapple + Shrimp Fajitas

One-sheet pan meals are ideal when you’re busy and need something quick and simple with a fast cleanup! Save this one for a day when you know you won’t have a lot of time but still want a tasty and satisfying meal.

5. Grilled Pineapple with Ricotta + Honey

With this recipe, you’ll quickly have a tasty, fun, sweet summer treat for everyone to enjoy. The flavor profile here is perfection, with the creamy ricotta complimenting the tangy pineapple and sweet honey!

6. Island Dream Grilled Shrimp + Pineapple

Fire up the grill to try this tasty dinner this evening! This combo of sweet grilled pineapple, tangy marinade, and garlicky grilled shrimp is extremely satisfying.

7. Pineapple Breakfast Bowls

Here’s another fun recipe that makes an actual bowl out of the pineapple. It’s a refreshing breakfast or snack idea during the summer and super beautiful to serve!

8. Avocado Pina Colada Mocktails

Look no further than this Frosty Pina Colada mocktail for a classic refreshing summer drink! Adding an avocado to a drink might seem weird, but it works. The creaminess that makes this drink fantastic lies in the avocados, so it’s definitely worth a try! 

9. Sweet N’ Spicy Pineapple Chicken Skillet

With this pineapple chicken skillet, you can have dinner on the table in less than 20 minutes. And it’s better than any Sweet’ n’ Spicy chicken fast food you might buy, trust me! 

10. Pineapple, Corn, & Shrimp Salad

Sweet corn on the cob is in season during the last few months of the summer harvest, and we LOVE to serve it during those months. Visit a nearby farmers market to support local farmers and have the freshest, tastiest produce!

11. Chicken + Quinoa Pineapple Bowls

As you can see, I love eating straight out of the pineapple! The nutritients in this recipe come from more ingredients than just the pineapples. Quinoa is a gluten-free superfood high in protein, fiber, magnesium, B vitamins, iron, potassium, and much more!

12. Berries & Pineapple Yogurt Parfait

This yummy parfait is a delicious breakfast idea, a great source of probiotics, and only uses natural sugars! It’d also be fun in jars or sent to school in Tupperware for school lunches.

13. Garlic Butter Salmon + Pineapple Packets

This salmon is melt-in-your-mouth delicious. It’s perfectly flaky and the flavors of the garlicky butter pair wonderfully with the pineapple.

14. Pineapple + Avocado Salad

Talk about bright and beautiful! This salad makes me so happy every time I try it, not least because the avocados are just as nutritional as pineapples. Avocados are rich in folate, fiber, vitamin E, and healthy fats.

15. Piña Colada Overnight Oats

Pina Colada Overnight Oats are an invigorating morning treat that tastes like an indulgent dessert. Overnight oats are a staple in my house. They’re a fantastic source of fiber and protein and are connected with greater energy levels, improved mood, and weight loss.

16. Sheet Pan Hawaiian Pineapple Chicken

Crazy delicious chicken pieces with tangy-lime and sweet pineapple happening all over the place. It’s moist, juicy, tender, and totally delicious! Try this savory and citrusy-sweet chicken on top of brown rice, and you’ve got a meal!

17. Grilled Shrimp + Pineapple Kabobs

If you’re planning to do any grilling, then you’ll definitely want to save these kabobs. They’re simple and the perfect addition to any BBQ! 

18. Slow Cooker Hawaiian Pineapple Chicken

Break out the slow cooker for a low-effort, simple meal that doesn’t sacrifice any flavor. All yo uhave to do is throw it all together in the morning then come home to an absolutely delicious dinner!

19. Jerk Shrimp with Pineapple Bowls

Make these easy bowls for dinner tonight or make them for future lunches this week. You’ll be so happy you did! You might even want to double the recipe so you have leftovers, because it’ll disappear quickly!

20. Teriyaki Chicken + Pineapple Rice Skillet 

All you need is one pan to make an incredible teriyaki chicken meal! Take some to a potluck or party and get ready for requests for the recipes to come pouring in.

There are several ways to prepare this fruit, and we have even more recipes here at CleanFoodCrush, but hopefully, this list is a good place to start and gives you a few new ideas.

Though pineapple is available (and delicious) year-round, we’re in the last month of its peak season, so now is the perfect time to enjoy some of these recipes!

Let me know your favorites in the comments below.

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