Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Strawberries | 230 g | Sweet, Sour, Astringent · Cooling |
 Plain yogurt | 360 g | Sour, Sweet · Heating |
 Rock sugar | 12 g | Sweet · Cooling |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
| Water | 180 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and prepare the strawberries 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 strawberry-yogurt smoothie is flagged for combining fruit with dairy. Vata: serve at cool room temperature. Pitta: keep sweetener low. Kapha: take a small portion. Compliant variant: replace yogurt with unsweetened oat milk.
USDA Nutrition Facts for Strawberry Yogurt Smoothie
| Nutrient | Per 100g | Per Serving (1 serving (391g)) |
|---|---|---|
| Energy (Calories) | 52 kcal | 202 kcal |
| Protein | 2.0 g | 7.7 g |
| Total Carbohydrates | 6.4 g | 25.2 g |
| Dietary Fiber | 0.6 g | 2.4 g |
| Total Sugars | 4.8 g | 19.0 g |
| Total Fat | 2.2 g | 8.4 g |
| Calcium | 64.3 mg | 251.7 mg |
| Iron | 0.14 mg | 0.54 mg |
| Magnesium | 9.4 mg | 36.8 mg |
| Phosphorus | 53.7 mg | 210.3 mg |
| Potassium | 122 mg | 477 mg |
| Sodium | 21 mg | 80 mg |
| Zinc | 0.25 mg | 0.98 mg |
| Copper | 0.02 mg | 0.07 mg |
| Manganese | 0.15 mg | 0.58 mg |
| Selenium | 1.1 µg | 4.5 µg |
| Vitamin C | 17.5 mg | 68.6 mg |
| Vitamin A (RAE) | 22.4 µg | 87.5 µg |
| Vitamin E | 0.15 mg | 0.57 mg |
| Vitamin K | 0.7 µg | 2.9 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.12 mg | 0.46 mg |
| Niacin (Vitamin B3) | 0.18 mg | 0.69 mg |
| Vitamin B6 | 0.03 mg | 0.14 mg |
| Folate (DFE) | 10.3 µg | 40.2 µg |
| Choline | 8.7 mg | 33.9 mg |
