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↑*
- Vegetarian (can be made Vegan)
- Gluten-Free, Grain-Free
- Servings: 4-5 cups total; 3-4 servings
- Time: 30 minutes, including prep time
*Balanced Kapha types can enjoy in moderation with the recommended modifications below.
- 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)
- 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)
- 2 medjool dates with the pits removed
- 1-2 tsp cinnamon powder*
- 1/4-1/2 tsp cardamon powder*
- 1/4-1/2 tsp turmeric powder*
- 1” cube of fresh ginger or 1 tsp dry ginger*
- 1 tbsp of shredded coconut
- 1 tsp of ghee (substitute with coconut oil of desired)
- 2-3 stigmas of saffron
*All of the powdered spices listed can be replaced with 2 tsp of the Ayurvedic Breakfast Spices.
**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:
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 completely covered.
4. Soak both of these mixtures overnight.
5. In the morning, strain the walnuts, but keep the water for the chia mixture.
1. Chop up the sweet potato into small cubes (the smaller the better!). 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 15-20 minutes or until the sweet potato is completely soft and steamed all the way through.
3. 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 and coconut water.
4. Blend on high for 2-3 minutes or until everything is completely pureed.
5. Pour into a glass and serve warm. Sprinkle with some extra cinnamon if desired!
Optional Doshic Variations
Overall this recipe is great for reducing Vata. The only change should be to omit the cacao nibs as these can be overstimulating for Vata types.
Pitta types should replace the walnuts with soaked and peeled almonds, hemp seeds or pumpkin seeds. Fresh ginger will also 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 should be omitted (sorry!) and the amount ghee should be cut in half to 1/2 tsp. The shredded coconut should be replaced with one Tbsp flax seed. Finally it is recommended to use the higher amounts of spices recommended, 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.