Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Blueberries | 220 g | Sweet, Astringent, Sour · Cooling |
 Whole cow milk | 430 g | Sweet · Cooling |
 Almonds, soaked | 25 g | Sweet · Heating |
 Cinnamon | 1 g | Sweet, Pungent, Astringent · Heating |
| Water | 120 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and prepare the blueberries and soaked almonds.
- 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 cinnamon and blend briefly again.
- Serve immediately at cool room temperature without ice.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international smoothie adaptation)
This blueberry shake is flagged for combining fruit with cow milk. Vata: serve without ice. Pitta: use little cinnamon. Kapha: take a small portion. Compliant variant: replace cow milk with unsweetened oat milk.
USDA Nutrition Facts for Blueberry Cow-Milk Smoothie
| Nutrient | Per 100g | Per Serving (1 serving (398g)) |
|---|---|---|
| Energy (Calories) | 68 kcal | 270 kcal |
| Protein | 2.6 g | 10.5 g |
| Total Carbohydrates | 7.3 g | 28.9 g |
| Dietary Fiber | 1.1 g | 4.3 g |
| Total Sugars | 5.5 g | 21.9 g |
| Total Fat | 3.5 g | 13.8 g |
| Calcium | 78.2 mg | 311.4 mg |
| Iron | 0.20 mg | 0.82 mg |
| Magnesium | 17.1 mg | 68.2 mg |
| Phosphorus | 72.8 mg | 289.5 mg |
| Potassium | 125 mg | 498 mg |
| Sodium | 22 mg | 86 mg |
| Zinc | 0.38 mg | 1.51 mg |
| Copper | 0.05 mg | 0.21 mg |
| Manganese | 0.11 mg | 0.46 mg |
| Selenium | 1.1 µg | 4.5 µg |
| Vitamin C | 2.7 mg | 10.7 mg |
| Vitamin A (RAE) | 18.1 µg | 72.2 µg |
| Vitamin E | 1.08 mg | 4.30 mg |
| Vitamin K | 5.5 µg | 22.0 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.17 mg |
| Riboflavin (Vitamin B2) | 0.12 mg | 0.49 mg |
| Niacin (Vitamin B3) | 0.29 mg | 1.15 mg |
| Vitamin B6 | 0.05 mg | 0.21 mg |
| Folate (DFE) | 3.4 µg | 13.5 µg |
| Choline | 12.9 mg | 51.4 mg |
