As an Ayurvedic practitioner, one of the hardest parts of my job is to tell a client that their beloved raw smoothie may not be healthy for them. Trying to take away smoothies from today’s society, does not lead to happy individuals. Luckily with Ayurveda, anything can be transformed into a healthy, healing meal with the proper modifications. This delicious Sweet Potato Smoothie not only fits just about any body-type (yes, even Vata!), but is also appropriate to be eaten during the Fall and Winter months.
This particular smoothie recipe is a great option for those that are sensitive to raw foods. It is loaded with nutrient dense ingredients for increasing heart health, hair health, skin health and colon health. It is packed with the essential Omega-3’s, Vitamins A,Bs, C and E; electrolytes, antioxidants and healing fiber. Using the steamed Sweet Potato preserves most of the contained nutrients (compared to roasted), and offers an easy to digest and absorbable food source.
According to Ayurvedic principles, this smoothie recipe is great for reducing Vata (gas, bloating, dryness, constipation) as well as Pitta (excessive heat, inflammation) imbalances. It can also be a healthy meal for Kapha types with the proper modifications that are listed. It is considered rejuvenating (rasayana), energizing and is great for increasing vital Ojas in the system.
- Doshic effect: Vata↓, Pitta ↓, Kapha ↓(with proper modifications)
- Servings: 4-5 cups total; 3-4 servings
- Time: 30 minutes, including prep time
- High speed blender (i.e. Vitamix, Blend Tech or another powerful blender)
- Steam basket
- Medium pot
- Cutting board and knife
- 2 cups of raw coconut water (I suggest the Harmless Harvest brand available at Whole Foods)
- 1 medium sweet potato, un-peeled and chopped
- 2 tbsp chia seeds
- 1/4 cup of walnuts (substitute with hemp seeds or peeled and soaked almonds)***
- 2 tsp cacao nibs or 1 tsp cacao powder (optional; omit for Vata types)
- 2 medjool dates with the pits removed (omit for Kapha types)
- 1 cinnamon stick or 1 tsp cinnamon powder**
- 1/2 tsp cardamon powder**
- 1/2 tsp turmeric powder**
- 1” cube of fresh ginger or 1 tsp dry ginger**
- 1 tbsp of shredded coconut (omit for Kapha types)
- 1 tsp of ghee (substitute with coconut oil)
- 1 pinch of saffron
**All of the powdered spices listed can be replaced with 2 tsp of my Ayurvedic Breakfast Spice mix
***If you do not have a very efficient blender, it may be best to use a nut butter option to avoid a chunky texture.
Soaking instructions for the night before:
- Soak the chia seeds in 1 cup of water and mix thoroughly.
- Add the pitted dates to the same mixture (omit this step for Kapha types).
- Place the walnuts in a separate bowl and add water until completely covered.
- Soak both of these mixtures overnight.
- In the morning, strain the walnuts, but keep the water for the chia mixture.
- Chop up the sweet potato into small cubes (the smaller the better!). Keep the skins on to preserve all of the nutrients.
- In a medium sauce pan add an inch or two of water and then place in the steam basket. Add the sweet potatoes into the steam basket and cover with a lid. Cook over medium heat for 15-20 minutes or until the sweet potato is completely soft and steamed all the way through.
- In the blender, place the steamed sweet potato, soaked chia seeds and date mixture (water included), walnuts (without the soaking water), spices, ghee, shredded coconut (omit for Kapha types), cacao nibs (omit for Vata types) and coconut water.
- Blend on high for 2-3 minutes or until everything is completely pureed.
- Pour into a glass and serve warm. Sprinkle with cinnamon if desired!