Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sweet potato, cooked and cooled | 230 g | Sweet · Cooling |
 Unsweetened oat milk | 430 g | Sweet · Neutral |
 Soft dates | 40 g | Sweet · Cooling |
 Cinnamon | 1 g | Sweet, Pungent, Astringent · Heating |
| Water | 120 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and prepare the cooked and cooled sweet potato and soft dates.
- Place the prepared ingredients in a blender with the unsweetened oat milk and water.
- Blend until completely smooth, pausing to scrape down the sides.
- Add the cinnamon and blend briefly again.
- Serve immediately at cool room temperature without ice.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international smoothie adaptation)
Sweet Potato Oat-Milk 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 Sweet Potato Oat-Milk Smoothie
| Nutrient | Per 100g | Per Serving (1 serving (410g)) |
|---|---|---|
| Energy (Calories) | 62 kcal | 253 kcal |
| Protein | 0.9 g | 3.7 g |
| Total Carbohydrates | 12.2 g | 50.1 g |
| Dietary Fiber | 1.6 g | 6.4 g |
| Total Sugars | 5.3 g | 21.9 g |
| Total Fat | 1.3 g | 5.2 g |
| Calcium | 93.1 mg | 382.4 mg |
| Iron | 0.34 mg | 1.40 mg |
| Magnesium | 13.5 mg | 55.5 mg |
| Phosphorus | 26.7 mg | 109.8 mg |
| Potassium | 136 mg | 560 mg |
| Sodium | 39 mg | 159 mg |
| Zinc | 0.20 mg | 0.83 mg |
| Copper | 0.07 mg | 0.28 mg |
| Manganese | 0.09 mg | 0.38 mg |
| Selenium | 1.1 µg | 4.5 µg |
| Vitamin C | 0.7 mg | 2.9 mg |
| Vitamin A (RAE) | 198.6 µg | 815.4 µg |
| Vitamin E | 0.29 mg | 1.19 mg |
| Vitamin K | 1.5 µg | 6.0 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.15 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.10 mg |
| Niacin (Vitamin B3) | 0.25 mg | 1.02 mg |
| Vitamin B6 | 0.07 mg | 0.28 mg |
| Folate (DFE) | 5.1 µg | 20.8 µg |
| Choline | 4.8 mg | 19.8 mg |
