Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Ripe banana | 220 g | Sweet, Astringent · Cooling |
 Whole cow milk | 430 g | Sweet · Cooling |
 Soft dates | 35 g | Sweet · Cooling |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
| Water | 120 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and prepare the ripe banana and soft dates.
- Place the prepared ingredients in a blender with the whole cow milk and water.
- Blend until completely smooth, pausing to scrape down the sides.
- Add the green cardamom and blend briefly again.
- Serve immediately at cool room temperature without ice.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international smoothie adaptation)
This modern banana shake is flagged for combining banana with cow milk. Vata: serve without ice and in a small glass. Pitta: keep sweetener low. Kapha: take a half portion. Compliant variant: replace cow milk with unsweetened almond milk.
USDA Nutrition Facts for Banana Cow-Milk Smoothie
| Nutrient | Per 100g | Per Serving (1 serving (403g)) |
|---|---|---|
| Energy (Calories) | 69 kcal | 280 kcal |
| Protein | 2.2 g | 8.7 g |
| Total Carbohydrates | 12.0 g | 48.6 g |
| Dietary Fiber | 1.1 g | 4.4 g |
| Total Sugars | 8.7 g | 34.9 g |
| Total Fat | 1.8 g | 7.3 g |
| Calcium | 69.6 mg | 280.5 mg |
| Iron | 0.13 mg | 0.53 mg |
| Magnesium | 16.1 mg | 64.8 mg |
| Phosphorus | 62.8 mg | 253.1 mg |
| Potassium | 208 mg | 837 mg |
| Sodium | 21 mg | 86 mg |
| Zinc | 0.29 mg | 1.16 mg |
| Copper | 0.03 mg | 0.13 mg |
| Manganese | 0.11 mg | 0.44 mg |
| Selenium | 1.4 µg | 5.7 µg |
| Vitamin C | 2.4 mg | 9.7 mg |
| Vitamin A (RAE) | 17.9 µg | 72.1 µg |
| Vitamin E | 0.08 mg | 0.33 mg |
| Vitamin K | 0.4 µg | 1.7 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.39 mg |
| Niacin (Vitamin B3) | 0.29 mg | 1.19 mg |
| Vitamin B6 | 0.14 mg | 0.56 mg |
| Folate (DFE) | 6.3 µg | 25.3 µg |
| Choline | 12.4 mg | 50.2 mg |
