Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Ripe mango, diced | 260 g | Sweet · Cooling |
 Unsweetened coconut water | 430 g | Sweet · Cooling |
 Fennel seeds, soaked | 3 g | Sweet, Pungent, Bitter · Cooling |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
| Water | 80 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and prepare the diced ripe mango and soaked fennel seeds.
- 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 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 Coconut Water Smoothie
| Nutrient | Per 100g | Per Serving (1 serving (387g)) |
|---|---|---|
| Energy (Calories) | 32 kcal | 126 kcal |
| Protein | 0.8 g | 2.9 g |
| Total Carbohydrates | 7.4 g | 28.6 g |
| Dietary Fiber | 1.3 g | 5.2 g |
| Total Sugars | 6.0 g | 23.4 g |
| Total Fat | 0.3 g | 1.2 g |
| Calcium | 22.5 mg | 87.0 mg |
| Iron | 0.30 mg | 1.18 mg |
| Magnesium | 19.1 mg | 74.1 mg |
| Phosphorus | 17.9 mg | 69.4 mg |
| Potassium | 203 mg | 787 mg |
| Sodium | 59 mg | 230 mg |
| Zinc | 0.11 mg | 0.43 mg |
| Copper | 0.07 mg | 0.25 mg |
| Manganese | 0.16 mg | 0.63 mg |
| Selenium | 0.8 µg | 2.9 µg |
| Vitamin C | 13.7 mg | 52.9 mg |
| Vitamin A (RAE) | 18.2 µg | 70.3 µg |
| Vitamin E | 0.32 mg | 1.25 mg |
| Vitamin K | 1.4 µg | 5.5 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.11 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.18 mg |
| Niacin (Vitamin B3) | 0.29 mg | 1.14 mg |
| Vitamin B6 | 0.06 mg | 0.23 mg |
| Folate (DFE) | 16.1 µg | 62.3 µg |
| Choline | 3.2 mg | 12.2 mg |
