Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pomegranate arils | 190 g | Sweet, Sour, Astringent · Cooling |
 Unsweetened coconut water | 430 g | Sweet · Cooling |
 Beetroot, steamed and cooled | 120 g | Sweet · Heating |
 Fennel seeds | 2 g | Sweet, Pungent, Bitter · Cooling |
| Water | 120 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and prepare the pomegranate arils and steamed and cooled beetroot.
- 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 fennel seeds and blend briefly again.
- Serve immediately at cool room temperature without ice.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international smoothie adaptation)
Pomegranate Beet 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 Pomegranate Beet Coconut-Water Smoothie
| Nutrient | Per 100g | Per Serving (1 serving (431g)) |
|---|---|---|
| Energy (Calories) | 35 kcal | 149 kcal |
| Protein | 1.0 g | 4.3 g |
| Total Carbohydrates | 7.4 g | 32.0 g |
| Dietary Fiber | 1.9 g | 8.2 g |
| Total Sugars | 5.3 g | 22.7 g |
| Total Fat | 0.4 g | 1.8 g |
| Calcium | 19.6 mg | 84.5 mg |
| Iron | 0.37 mg | 1.57 mg |
| Magnesium | 19.4 mg | 83.4 mg |
| Phosphorus | 24.6 mg | 106.1 mg |
| Potassium | 226 mg | 974 mg |
| Sodium | 65 mg | 279 mg |
| Zinc | 0.19 mg | 0.80 mg |
| Copper | 0.07 mg | 0.30 mg |
| Manganese | 0.16 mg | 0.68 mg |
| Selenium | 0.7 µg | 3.0 µg |
| Vitamin C | 4.2 mg | 18.0 mg |
| Vitamin A (RAE) | 0.3 µg | 1.3 µg |
| Vitamin E | 0.14 mg | 0.59 mg |
| Vitamin K | 3.6 µg | 15.7 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.15 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.17 mg | 0.71 mg |
| Vitamin B6 | 0.04 mg | 0.18 mg |
| Folate (DFE) | 25.0 µg | 108.0 µg |
| Choline | 3.1 mg | 13.2 mg |
