5 Recipes Starring Pineapple, the Tropical Sunshine-Flavored Fruit That Fights Inflammation (and Unhappiness) With Every Bite

Who can’t use a little extra dose of sunshine and happiness in their life, right? Well, one bite of pineapple can instantly transport us to a tropical paradise—or so we like to think.

But aside from its refreshing, tangy, and sweet flavor that can liven up the mood on any ordinary day, pineapple is often touted for its many health benefits—balancing the gut microbiome, strengthening your immune system, and boosting vaginal health, among others. Ahead we uncover some of the reasons why pineapple should be a mainstay in our fridges; so once you’re stocked up, you can make these best pineapple recipes for when a bowl of plain fruit sounds a little too basic.

What are the health benefits of pineapple?

If your tongue feels tingly after eating pineapple, you’re not alone. But it’s generally not a cause for concern: The tingling sensation you may feel in your mouth after eating pineapple is caused by bromelain, an enzyme found in pineapple that can cause mild, very temporary irritation. That said, it’s nothing to worry about—at least not in most cases—and shouldn’t deter you from the bevy of benefits consuming the fruit has to offer.

For starters, bromelain—you know, the culprit behind our itchy tongues—can actually have a very positive impact on gut health. Research shows that bromelain has anti-inflammatory, anti-cancer, anti-microbial, and anti-thrombotic properties—and pineapple is the sole food source of this powerful enzyme. Pineapple is also a great source of fiber (one cup has over two grams of it) and potassium (about seven percent of your recommended daily intake).

Pineapple is also exceptionally hydrating, thanks to its 85 to 89 percent water composition. And while more research is needed on the subject, one small study suggests that pineapple may help increase natural melatonin levels in your body, making it among the best fruits for better sleep. The more you know, right?

5 pineapple recipes that are so not basic

1. Lebanese Fruit Cocktail

Yumna Jawad, the creator behind Feel Good Foodie, is undoubtedly one of our all-time favorite recipe developers that often taps into her Lebanese roots to share delicious dishes inspired by her heritage. This Lebanese fruit cocktail recipe is a testament to this and one of our fave recipes on the list featuring the tropical fruit (and one of the best ways to reap the benefits of pineapples too).

According to Jawad, her Lebanese fruit cocktail is a refreshing medley of juicy fruits in a sweet strawberry purée, topped with creamy ashta (a popular Middle Eastern cream) and a nutty crunch (thanks to a medley of nuts including pistachios, almonds, and walnuts). Although Jawad notes that you can make this recipe with whichever fruits you have on hand, in this rendition, she opts for strawberries, kiwis, mangoes, and pineapples—and we’re certainly all for it.

Get the recipe: Lebanese Fruit Cocktail

2. Piña Colada Smoothie

Of course, it wouldn’t be a proper roundup of some of the best pineapple recipes without some sort of piña colada concoction. This time, we’re bringing the tropical vibes in the form of Feel Good Foodie’s piña colada smoothie recipe, ideal for any time of day—don’t worry, it’s virgin.

Get the recipe: Piña Colada Smoothie

3. Tepache

ICYMI, tepache is an ancient fermented Mexican beverage made from none other than… pineapples! Aside from its delicious tangy and fruity flavor, tepache is a gut-healthy drink packed with loads of probiotics to help boost digestion and promote regularity. Although you can buy store-bought cans of it (hi, De La Calle), you can also brew a batch at home using Mexico in my Kitchen’s easy four-ingredient tepache recipe.

Get the recipe: Homemade Pineapple Brew

4. Pineapple Salsa

Is it time for that midweek fridge purge? This pineapple salsa is the perfect way to use up several leftover ingredients you have chilling in the fridge—think pineapple, red onion, lime, cilantro, and garlic. Chop it all together, and you have a tasty batch of Love and Lemons’ homemade pineapple salsa that’s perfect for garnishing grilled fish, layering over tofu tacos, or simply eating with a bowl of Siete Grain-Free Tortilla Chips—choose your player.

Get the recipe: Pineapple Salsa

5. Pineapple Casserole

Okay, okay, hear us out. This isn’t your run-of-the-mill casserole recipe by any means. This pineapple casserole recipe by Well Plated by Erin is made with pineapple, cheddar cheese, and butter crackers (say what?!) for a tingle-your-taste-buds kind of dish. Although it may sound like an unconventional pairing, the combination of tart and tangy, plus rich and buttery, complement one another perfectly for a sweet and savory concoction you won’t be able to forget.

Get the recipe: Pineapple Casserole

Vegan, gluten-free pineapple upside-down cake, anyone?