Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Ripe mango | 170 g | Sweet · Cooling |
 Unsweetened coconut water | 430 g | Sweet · Cooling |
 Ripe banana | 140 g | Sweet, Astringent · Cooling |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
| Water | 120 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and prepare the ripe mango and ripe banana.
- Place the prepared ingredients in a blender with the unsweetened coconut water 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)
Mango Banana Coconut-Water 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 Mango Banana Coconut-Water Smoothie
| Nutrient | Per 100g | Per Serving (1 serving (430g)) |
|---|---|---|
| Energy (Calories) | 36 kcal | 156 kcal |
| Protein | 0.7 g | 3.1 g |
| Total Carbohydrates | 8.6 g | 37.0 g |
| Dietary Fiber | 1.3 g | 5.7 g |
| Total Sugars | 6.0 g | 25.8 g |
| Total Fat | 0.2 g | 1.0 g |
| Calcium | 15.8 mg | 68.2 mg |
| Iron | 0.23 mg | 1.01 mg |
| Magnesium | 19.3 mg | 82.9 mg |
| Phosphorus | 16.5 mg | 71.2 mg |
| Potassium | 218 mg | 936 mg |
| Sodium | 53 mg | 230 mg |
| Zinc | 0.10 mg | 0.44 mg |
| Copper | 0.06 mg | 0.24 mg |
| Manganese | 0.16 mg | 0.69 mg |
| Selenium | 0.8 µg | 3.4 µg |
| Vitamin C | 9.8 mg | 42.3 mg |
| Vitamin A (RAE) | 11.1 µg | 48.0 µg |
| Vitamin E | 0.22 mg | 0.95 mg |
| Vitamin K | 0.9 µg | 3.9 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.11 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.21 mg |
| Niacin (Vitamin B3) | 0.28 mg | 1.21 mg |
| Vitamin B6 | 0.10 mg | 0.43 mg |
| Folate (DFE) | 13.2 µg | 57.0 µg |
| Choline | 3.6 mg | 15.7 mg |
