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 its nutrients (compared to roasted), and offers an easy to digest and absorb 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, skin conditions) 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 Ojas-increasing.
- Doshic effect: Vata↓, Pitta ↓, Kapha↑*
- Vegetarian (can be made Vegan)
- Gluten-Free, Grain-Free
- Makes: 5 cups
- Prep Time: 10 to 15 minutes
- Cook time: 10 to 15 minutes
*Balanced Kapha types can enjoy in moderation with the recommended modifications below.
- High speed blender
- Steam basket
- Medium pot
- Cutting board and knife
- 1 medium sweet potato, un-peeled and chopped
- 2 tablespoons chia seeds, soaked
- 1/4 cup of walnuts (substitute with hemp seeds or peeled and soaked almonds)
- 2 pitted medjool dates, soaked
- 1 teaspoon cinnamon powder*
- 1/4 teaspoon cardamon powder*
- 1/4 teaspoon turmeric powder*
- 2 to 3 stigmas of saffron
- Fresh ginger (1 inch cube), chopped (substitute with 1/2 teaspoon dry ginger)
- 1 teaspoon of ghee (substitute with coconut oil)
- 1 tablespoon of shredded coconut
- 2 teaspoons cacao nibs or 1 teaspoon cacao powder (optional, omit for Vata)
- 2 cups of raw coconut water (I prefer the Harmless Harvest brand)
*These spices can be replaced with 1 to 2 teaspoons of the Ayurvedic Breakfast Spices.
1. Soak the chia seeds in 1 cup of water and mix thoroughly.
2. Add the pitted dates to the same mixture.
3. Place the walnuts in a separate bowl and add water until they are completely covered.
4. Soak both of these mixtures overnight or for at least 1 hour prior to blending.
5. When ready, strain the walnuts and discard the water. Keep the water for the chia and date however, as the entire mixture will be added to the smoothie.
Steaming the sweet potato:
1. Chop up the sweet potato into small, even cubes. Keep the skins on to preserve all of the nutrients.
2. 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 12 to 15 minutes or until the sweet potato is completely soft and steamed all the way through.
Preparing the smoothie:
1. 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, cacao nibs (if used), and coconut water.
2. Blend on high for 2 to 3 minutes or until a completely smooth and creamy texture has been reached.
3. Pour into a glass or mug and serve warm. Sprinkle with a dash of cinnamon and some shredded coconut.
Optional Doshic Variations
Overall this recipe is great for reducing Vata. The cacao should be omitted, as these can be overstimulating for Vata types. Otherwise no changes needed!
Pitta types should replace the walnuts with soaked and peeled almonds, hemp seeds, or pumpkin seeds. Fresh ginger will be a better option than the dry ginger. If Pitta is extremely high, it is recommended to omit the cacao nibs as these can be too heating and acidic during times of high Pitta.
Kapha types will need the most modifications and should avoid this recipe completely if there is a severe Kapha disorder such as obesity, extreme congestion, metabolic disorders, etc. Otherwise they can enjoy in moderation with these following changes.
The coconut water should be cut in half to one cup, replacing the other cup with warm water. The dates and ghee should be omitted (sorry!). The shredded coconut should be replaced with one tablespoon of flax seed. Finally it is recommended to double the amounts of spices, as this will help to reduce the heaviness of the sweet potato and increase the digestive fire which tends to be naturally low for Kapha types.