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The follow up to my Margarita Cocktail is here just in time for the 4th July! Low-carb Piña Colada is definitely my favourite treat. A serving has 7.6 g of net carbs. For those of you that that are on "extra low-carb", use a few drops of natural alcohol-based food extract instead of fresh pineapple. Without pineapple and using natural food extract instead, this recipe has only 4.3 g net carbs.

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For recipes like this one, I use liquid coconut milk such as Aroy-D. It's the best coconut milk I've tried. It has no additives and is really "milky". It's great for drinks like Low-carb Cappuccino but you can't use it for "creaming" coconut milk - it won't thicken.

How Natural are Food Extracts?

Although they may not contain sugar, some use propylene glycol (PG). Not all extracts contain PG - you have to check the label.

How unsafe is PG? You are not likely going to use a large amount of any food extract and PG is toxic only in large amounts. You should probably be more concerned about PG content in your deodorant than in a few drops of food extract. Also note that there is no conclusive evidence of PG actually being a carcinogen which is the most commonly repeated claim.

0 days, 0 hours, 0 minutes Hands-on 5 minutes Overall 5 minutes Serving size 1 cocktail Allergy information for Low-Carb Piña Colada Cocktail ✔ Gluten free ✔ Dairy free ✔ Egg free ✔ Nut free ✔ Nightshade free ✔ Pork free ✔ Avocado free ✔ Fish free ✔ Shellfish free Pescatarian Vegetarian Print Recipe Download Recipe

Nutritional values (per serving, 1 cocktail)

Net carbs 8 grams Protein 2.9 grams Fat 24.3 grams Calories 345 kcal Calories from carbs 12%, protein 4%, fat 84% Total carbs 9.1 grams Fiber 1.1 grams Sugars 4.3 grams Saturated fat 21.5 grams Sodium 78 mg ( 3 % RDA ) Magnesium 70 mg ( 18 % RDA ) Potassium 430 mg ( 21 % EMR )

Ingredients (makes 1 serving) 1 / 2 cup unsweetened coconut milk (120 ml/ 4 fl oz)

cup unsweetened coconut milk (120 ml/ 4 fl oz) 1 / 4 cup coconut water (60 ml/ 2 fl oz) or water (+ ice)

cup coconut water (60 ml/ 2 fl oz) or water (+ ice) 1 shot dark or white rum (1 1 / 2 fl oz)

fl oz) 1 slice fresh pineapple (28 g/ 1 oz)

3-5 drops liquid Stevia extract or other healthy low-carb sweetener from this list

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Martina Slajerova Creator of KetoDietApp.com I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight. That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food. More posts by Martina Slajerova Martina Slajerova