Golden Sweet Potato Smoothie

While Ayurveda traditionally advises against icy-cold smoothies, we’ve found ways to honor aryurvedic wisdom while savouring the magic of smoothie goodness. Blending your ingredients at room temperature and adding a touch of warming spices, like golden milk mix and ginger, can make your smoothie more suitable for your dosha and the ayurvedic lifestyle. Introducing this golden sweet potato smoothie!

This wholesome creation combines the earthy richness of sweet potatoes, the creamy indulgence of cashew butter and a burst of tropical sweetness from ripe mango. Not to forget the fiery kick of ginger, the comforting warmth of cinnamon and the subtle magic of our golden milk spice mix.

I experimented with this recipe when I had cooked sweet potato leftover and didn’t want to waist it. This velvety and nourishing smoothie is a treat for your senses and a wholesome start to your day. Enjoy the magical combination of flavours and the health benefits it brings.

Benefits and effects of the ingredients

This smoothie embraces the warm and grounding elements of sweet potato, which can be particularly soothing for Vata and Pitta doshas. The addition of ginger and golden milk spices brings balance and warmth to your constitution, making it a delightful choice for all doshas.

  1. Sweet Potato: Packed with fiber, vitamins and antioxidants, sweet potatoes support digestive health, boost the immune system and provide a natural sweetness without added sugars.
  2. Mango: Bursting with vitamins, minerals and antioxidants, mangoes offer a delightful tropical flavour while promoting skin health and aiding digestion.
  3. Cashew Butter: Rich in healthy fats and protein, cashew butter adds creaminess and contributes to heart health, weight management and overall energy.
  4. Ginger: Known for its anti-inflammatory properties, ginger adds a spicy zing while supporting digestion and reducing nausea.
  5. Golden Milk Spice Mix: A blend of turmeric, cinnamon, black pepper and other spices, golden milk mix provides anti-inflammatory benefits and enhanced absorption of curcumin. The warming spice mix is loaded with antioxidants and can help regulate blood sugar, improve heart health and add a delightful, comforting flavour.

Recipe for the golden sweet potato smoothie

INGREDIENTS
  • 1/2 ripe banana
  • appr. 150g of cooked sweet potato (leftovers work great)
  • 70g of ripe mango
  • 1 tablespoon of creamy cashew butter or tahini
  • 2 medjool dates for natural sweetness
  • a small piece of fresh ginger (adjust to your preference)
  • a pinch of warming cinnamon
  • 1 teaspoon of golden milk powder
  • 200 ml almond milk

 

METHOD
  1. Add the cooked sweet potato, ripe banana, mango, cashew butter (or tahini), pitted dates and a small piece of fresh ginger to a blender.
  2. Add a pinch of comforting cinnamon, the golden milk powder and almond milk.
  3. Blend all the ingredients until you achieve a smooth, creamy consistency.
  4. Pour your golden smoothie into your favourite glass and savour every sip.

Tips to make it work

  1. Use cooked sweet potato: To ensure a smooth and creamy texture, use cooked sweet potato. Leftover cooked sweet potato works perfectly. You can bake, steam or boil the sweet potato until it’s soft and easy to blend.
  2. Frozen mango: For a colder and more refreshing smoothie, you can use frozen mango chunks.
  3. Fresh ginger: Adjust the amount of fresh ginger to your preference. If you love a stronger ginger flavour, feel free to add a bit more. Ginger not only provides a zesty kick but also adds warmth and aids digestion – especially for kapha doshas.
  4. Choose your nut butter: While the recipe suggests cashew butter, you can also use tahini or almond butter for a nutty twist. Both options bring their unique flavours and creaminess.
  5. Pitted dates: Make sure to remove the pits from the dates before blending. Dates are a natural sweetener and contribute to the smoothie’s rich sweetness.
  6. Golden milk powder: Golden milk powder is a convenient way to add warming spices like turmeric, black pepper and cinnamon. It’s a time-saving option, but you can also create your golden milk mix with these spices if you prefer.
  7. Blend to perfection: Ensure all ingredients are well-blended for a silky-smooth texture. Start at a lower speed and gradually increase to avoid any chunks. Add more milk if needed!
  8. Customize to dosha: As mentioned earlier, you can customize this smoothie to suit your dosha. Adjust the ingredients and spices to align with your ayurvedic constitution.

Adjust the sweet potato smoothie recipe for your dosha

You can adjust the Sweet potato smoothie recipe to align with your dosha by making specific ingredient choices and modifications. Here’s how you can customize it:

Vata Dosha:

  • Use well-cooked and mashed sweet potato to make it easier to digest.
  • Add a touch of ghee or coconut oil to enhance the smoothie’s richness and warmth.
  • Increase the amount of sweet, ripe mango to boost sweetness.
  • Limit ginger to a small amount.
  • Incorporate more warming spices like cinnamon and cardamom for a comforting flavour.
  • Consider adding a pinch of mineral-rich pink Himalayan salt to balance Vata.

Pitta Dosha:

  • Go for room temperature or slightly chilled ingredients to avoid excessive heat.
  • Reduce the ginger content to prevent overheating.
  • Choose tahini over cashew butter for a cooling and nutty flavor.
  • Include cooling spices like fennel or mint for added freshness.
  • Garnish with a mint leaf or cucumber slice for an extra cooling touch.

Kapha Dosha:

  • Select well-cooked, warm sweet potato to help balance Kapha’s heaviness.
  • Use almond butter or another lighter nut butter for added warmth.
  • Limit the amount of mango to reduce sweetness.
  • Increase ginger to invigorate digestion and reduce Kapha’s sluggishness.
  • Add more warming spices like black pepper, cinnamon and cloves.
  • Consider using water or a lighter milk alternative instead of a heavy base like almond or coconut milk.

Remember, Ayurveda is all about balance, and you can make further adjustments based on your individual dosha constitution and any current imbalances. Enjoy your customized sweet potato smoothie while aligning with your unique needs!