Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Ripe mango | 240 g | Sweet · Cooling |
 Plain yogurt | 360 g | Sour, Sweet · Heating |
 Rock sugar | 10 g | Sweet · Cooling |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
| Water | 180 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and prepare the ripe mango and rock sugar.
- Place the prepared ingredients in a blender with the plain yogurt 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 mango-yogurt smoothie is flagged for combining fruit with dairy. Vata: serve without ice. Pitta: keep sweetener low. Kapha: take a half portion. Compliant variant: replace yogurt with unsweetened almond milk.
USDA Nutrition Facts for Mango Yogurt Smoothie
| Nutrient | Per 100g | Per Serving (1 serving (395g)) |
|---|---|---|
| Energy (Calories) | 59 kcal | 233 kcal |
| Protein | 2.0 g | 7.9 g |
| Total Carbohydrates | 8.4 g | 33.3 g |
| Dietary Fiber | 0.5 g | 2.1 g |
| Total Sugars | 7.3 g | 28.7 g |
| Total Fat | 2.2 g | 8.6 g |
| Calcium | 62.3 mg | 246.5 mg |
| Iron | 0.07 mg | 0.26 mg |
| Magnesium | 8.6 mg | 33.8 mg |
| Phosphorus | 50.4 mg | 199.5 mg |
| Potassium | 127 mg | 502 mg |
| Sodium | 20 mg | 81 mg |
| Zinc | 0.23 mg | 0.93 mg |
| Copper | 0.04 mg | 0.15 mg |
| Manganese | 0.05 mg | 0.22 mg |
| Selenium | 1.2 µg | 4.7 µg |
| Vitamin C | 11.3 mg | 44.7 mg |
| Vitamin A (RAE) | 38.2 µg | 151.2 µg |
| Vitamin E | 0.32 mg | 1.26 mg |
| Vitamin K | 1.4 µg | 5.4 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.12 mg | 0.48 mg |
| Niacin (Vitamin B3) | 0.27 mg | 1.05 mg |
| Vitamin B6 | 0.06 mg | 0.22 mg |
| Folate (DFE) | 16.2 µg | 64.2 µg |
| Choline | 9.2 mg | 36.5 mg |
