A smoothie is a drink made from pureed raw fruits or vegetables using a blender basically, a smoothie has 4 components…..
• A liquid
• A base
• Sweetener
• Flavour
For liquid components – we can use any plant-based items such as coconut milk, coconut water, and fruits like watermelon, cucumber, or even drinking water.
For base – we can use any vegetables like spinach, or carrot or beetroot which provides a nice color. Even fruits like oranges, Papaya, Pear, apple, banana, or any seasonal fruit can also be used.
For Sweetener – we can usually add Bananas as a base as it is naturally very sweet fruit otherwise also can add mangoes.
For flavour – we can add Herbs, mint, cinnamon, Ginger, etc…
So with all these quickly available ingredients, we can make a healthy smoothie which is a delicious and rich source of nutrition.
1. MANGO SMOOTHIE
Ingredients
• Ripe Mangoes -2 cup( mangoes can be taken from the fridge instead of ice cubes)
• Soaked oats – 1 cup
• Honey – 3 tablespoon
• Cardamom powder -half tablespoon
• Basil leaves 3 to 4
• Water – Qs
• Chia seeds ( soaked) 4 tablespoon ( for toppings)
• 1/2 cup cooking oats or rolled oats soaked in 1 cup of water. Mix well. Cover the bowl and keep in the fridge overnight.
Method of Preparation
• First, rinse and peal 2 small to medium sized mangoes.
• Chop the mango flesh into the small cubes.
• Add chopped cubes to a blender or mixer jar.
• Add 1 cup of soaked oats and also add 3 tablespoons of honey and sprinkle 1/2 tablespoon of cardamom powder into the blender jar.
• Add some water in it and blend until smooth and creamy
• Pour into a mason jar or any glass container
• Finally, decorate chia seed on top of the smoothie.
About Mangoes
Ayurvedic View –
• पक्व आम्र- decrease vata and increase kapha
• Increase bala (strength), mamsa strengthen muscles
• Increase Agni ( digestive fire)
• Produce hridayaprasada (gives nourishment to heart) and sukha
• Increase shukla and complexion
• Decreases srama (tiredness) and daha (burning)
Modern view –
• It is a ‘King of Fruits’
• In 1 cup of mango 165 grams have 99 calories, 1.4-gram fruit protein, 24.7-gram carbs, 2.6 grams dietary fibre, and 67 % of the reference daily intake(RDI) for VITAMIN C – a water-soluble vitamin that aids the immune system, helps the body to absorb iron and promotes growth and repair.
• It has NO CHOLESTEROL in it.
About Chia Seeds
• Chia seeds are among the healthiest foods on the planet which nourishes body and brain.
• one-ounce (28 grams) has, 11 grams of Dietary fiber, 4 grams of protein, 9 grams of fat,
• Chia seeds are very high in omega-3 fatty acids. It contains more omega-3s than salmon
• Chia seeds are high in antioxidant contents which release free radicals, which can damage cell molecules and contribute to aging and diseases like cancer
2. SMOOTHIE BOWL
Ingredients
For Base –
• Water – 1/4th cup
• Frozen Banana – 1 cup
• Beetroot – 1 cup
• Pears – 1 cup
For toppings –
• Shredded Coconut
• Pineapple
• Kiwi Slices
• Strawberry
• Walnuts
• Pumpkin Seeds
• Poppy Seeds for Sprinkle
Method of preparation
• Take ¼ cup of water into the blender and add frozen banana slices with one cup of beetroot and one cup of Pears blend them nicely till it becomes creamy and smooth.
• Pour into a bowl
• For toppings, we can use shredded coconut, pineapple, kiwi slices, Pumpkin seeds, Walnuts, and at the end just Sprinkle poppy seeds.
• Can maintain a ratio of 70% of fresh fruits and 30% of dry fruits to balance that nutritional value.
About banana
Ayurvedic view –
• It is guru (heavy), Kapha enhancing, Daha shamak and vrushya (Aphrodisiac)
Modern view –
• Bananas are rich in fiber, antioxidants and several nutrients. A medium-sized banana has about 105 calories.
• It may aid in weight loss as they are low in calories and high in nutrients and fiber.
• Good source of potassium and magnesium, it helps to regulate fluid balance, nerve signals and muscle contractions.
About Beetroot
• Beetroot is an excellent source of iron and Vitamin C which is considered good for anemia.
• Helps to lower blood pressure
• Good source of potassium, mineral, and electrolyte that helps nerves and muscles function properly.
• Good source of folates which helps to prevent neural tube defect such as spina bifida.
About Pears
A medium-sized pear ( 178 gram) provides 101calories, 1 gram protein, 27 gram carbs and 6 gram fibers and promotes gut health.
pears are an excellent source of soluble and insoluble fibers which are essential for digestive health Pears have anti-inflammatory properties and are rich source of flavonoids which helps in reducing inflammation.
Pears help reduces the risk of type 2 diabetes due to their fiber and anthocyanin content.
Things to keep in mind when making smoothies
Many at times, in the name of smoothies, incompatable (opposite guna of ahara) mixing up of food ingredients occurs and as per ayurveda it can be considered under virudhhahara which is being considered similar to as visha. For example, fruits when mixed with dairy items produce opposite healthy effects. Also green leafy vegetables along with milk, Bananas and milk Curd with fruits etc. All these food items produce unhealthy effects like distended abdomen, acidity, bloating, nausea, fatigue, constipation etc.
खाओ फल, पाओ बल!!!
