Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Apple, chopped | 230 g | Sweet, Astringent · Cooling |
 Unsweetened oat milk | 430 g | Sweet · Neutral |
 Kale, lightly steamed and cooled | 80 g | Bitter, Astringent · Cooling |
 Cinnamon | 1 g | Sweet, Pungent, Astringent · Heating |
| Water | 120 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and prepare the chopped apple and lightly steamed and cooled kale.
- Place the prepared ingredients in a blender with the unsweetened oat 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)
Kale Apple Oat-Milk Smoothie is a freshly blended drink served without ice. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Kale Apple Oat-Milk Smoothie
| Nutrient | Per 100g | Per Serving (1 serving (430g)) |
|---|---|---|
| Energy (Calories) | 41 kcal | 178 kcal |
| Protein | 0.7 g | 2.9 g |
| Total Carbohydrates | 6.8 g | 29.4 g |
| Dietary Fiber | 1.3 g | 5.7 g |
| Total Sugars | 3.8 g | 16.3 g |
| Total Fat | 1.3 g | 5.8 g |
| Calcium | 104.2 mg | 448.6 mg |
| Iron | 0.30 mg | 1.28 mg |
| Magnesium | 8.6 mg | 37.0 mg |
| Phosphorus | 17.8 mg | 76.8 mg |
| Potassium | 69 mg | 295 mg |
| Sodium | 28 mg | 118 mg |
| Zinc | 0.15 mg | 0.63 mg |
| Copper | 0.03 mg | 0.13 mg |
| Manganese | 0.12 mg | 0.50 mg |
| Selenium | 0.8 µg | 3.6 µg |
| Vitamin C | 8.7 mg | 37.4 mg |
| Vitamin A (RAE) | 23.2 µg | 99.9 µg |
| Vitamin E | 0.32 mg | 1.39 mg |
| Vitamin K | 37.5 µg | 161.3 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.12 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.19 mg |
| Niacin (Vitamin B3) | 0.16 mg | 0.71 mg |
| Vitamin B6 | 0.03 mg | 0.13 mg |
| Folate (DFE) | 6.8 µg | 29.1 µg |
| Choline | 2.4 mg | 10.4 mg |
