The Book Of Ayurvedic Smoothies & Tonic Teas eGuide

COPYRIGHT & DISCLAIMER COPYRIGHT©2022 The Ayurvedic Smoothies Book

by Amrita Ma Devi

Ayurveda is the traditional organic healing system aimed at preserving health and All rights reserved. No part of this book may be reproduced, wellness.

stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, without the prior written permission of the publisher Ayurveda Anytime.

DISCLAIMER All the material contained in this book is provided for educational and informational purposes only. The author takes no responsibility for any negative results or outcomes resulting from the use of this material.

While every attempt has been made to provide information that is both accurate and effective, the author does not assume any responsibility for the accuracy or use/misuse of this information.

Welcome! To our guide for Ayurvedic Smoothies Sometime ago I was asked if we use smoothies in Ayurveda. My reply was 'Yes' we do but you need to make the necessary considerations for each dosha and avoid over loading digestion with the number of ingredients you use to make a smoothie. This got me creating a list of my favourite smoothies and how to adjust them to balance each dosha.

Ayurveda is an ancient knowledge which follows a balanced diet and seasonal eating for good digestion and longevity. Ayurvedic wisdom shares its knowledge of food combinations to improved digestion to avoid undigested food. And strongly advises that modest amounts taken over longer periods is the best way to reduce the accumulation of toxins in the body.

When we have fewer toxins in the body we function at our optimal and balance the Vata, Pitta and Kapha in the body.

Ayurvedic Smoothies are a combination of fewer than five ingredients of seasonal fruits, steamed or cooked vegetables, soaked dried fruits, herbs and spices. After grinding it all gives a smooth textured nutritious drink.

Smoothies are getting enormously popular because of their many health benefits, made into a quick nourishing beverage. This can even be a good replacement for a meal if there is a need to eat without having time to prepare a whole meal. Liquid meals are advised in Ayurveda and they hydrate the body at the same time as providing nutrients.

To drink your meals and eat your drinks. "

1

Smoothies for Vata

Table of Contents

17

Smoothie Ingredients Vata

18

Spiced Pumpkin Milk

19

Blood Orange Maca Smoothie

20

Caramel Smoothie

21

Almond Breakfast Smoothie

22

Reawaken Replenishing Smoothie

23

Rainbow Healer Smoothie

24

Digestion

Red Velvet Smoothie

Smoothies for Pitta

Your individual digestive fire

25

Smoothie Ingredients Pitta

Balanced digestive fire

26

Pitta Balancing Smoothie

Best Time for Smoothies

27

Pineapple Moringa Smoothie

What makes a smoothie non-

28

Morning Iron Smoothie

Ayurvedic?

29

Mango Coconut Smoothie

Dosha

30

Cooling Breeza Smoothie

31

Pomegranate Smoothie

8

The Doshas

32

9

Vata Type

Smoothies for Kapha

10

Applying Ayurveda to Vata

11

Pitta Type

12

Applying Ayurveda to Pitta

13

Kapha Type

14

Applying Ayurveda to Pitta

4 5 6 7

How to

33

Smoothie Ingredients Kapha

34

Kapha Balancing Smoothie

35

Turmeric Apple and Ginger Zinger

36

Bitter Sweet Green Smoothie

37

Happy Hormone Smoothie

38 39

15

Get the Recipes To Reduce Imbalances

16

Equipment

t e g s ' t e L ! d e t r a t s

Flow Energiser Smoothie

40

revive Smoothie Mellow Me Smoothie Fall Sweet Green Smoothie

Tonic Herbs 44

Tulsi & Turmeric

45

Ashwagandha & Brahmi

46

chyawanprash & Bala

47

Shatavari & Aloe Vera

46

Table of Contents

Moringa & Licorice

Tonic Drinks 47

Memory Tonic

48

Date Night Tonic

49

Red Velvet Tonic

50

Cooling Rose Tulsi Tonic

51

Turmeric Tonic

52

Bedtime Tonic

53

Moringa Matcha Tonic

54

Amrita-prash Tonic

55

Mango Coco Power Tonic

56

Brahmi Tea

Understanding your individual digestive fire Ayurveda holds digestion above all else as the most important part of diets. If you are not able to digest your food it doesn't matter how good it is for you. Taking large amounts of food is a good way to congest the body and cause disease by overloading digestion.

When we have strong agni – digestive fire, it is said we have a lustre for life in the whole body. It provides bright healthy eyesight and skin, good body temperature, vitality and energy. Agni brings courage cheerfulness and lucidity, optimism, enthusiasm and intelligence.

So if Agni is low or blocked in any way those articles will be diminished.

Agni is said to be warm, bright and has similar qualities as the sun. Agni’s light can also be sharp and penetrating which is also quite devastating.

Our food contains life energy which can only be used when it passes through digestion to be transformed and utilized by the tissues. As unique humans, we have the digestive fire of varying degrees for each constitution in which we cook our food, and get our energy from. Some foods are already more easily digested and readily available to the body.

Understanding which type of agni you have will tell you which types of food you should eat more of and which you should eat less.

Balanced, Varied, Sharp or Slow Visamagni means the fire is changeable, rough, dry, irregular, erratic, sometimes too high or sometimes too low, and moving around. Someone who has this type of digestion often has food sensitivities, anxiety, a lack of focus, alternating high and low appetites, along with gas bloating and alternating constipation and diarrhoea.

Different Types Of Agni Samagni (sama + agni) – Balanced agni Vishamagni (vishama + agni) – Variable fire Tiksnagni (tikshna + agni) – Sharpe fire Mandagni (manda + agni) – Slow fire

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Understanding your individual digestive fire Tiksnagni means sharp, hot, hyperfunctioning, redness (in face, eyes, etc.), inflammation, burning sensation in the digestive tract. Often associated with pitta types this type of agni burns through food and burns without assimilation leaving food undigested. This type of person with this type of agni cannot skip a meal and may eat more often than needed in a day. They often have the qualities of pitta, are highly driven and may suffer from anger, indigestion, burping frequently and loose or frequent bowel movements which contain visible undigested food particles.

The mind of the person with this agni is highly reactive, they may have sleep issues with waking up at night, dreams are often intense and destructive.

Mandagni means slow and is often the type of digestion Kapha types are used too. It is said to be hypofunctioning, milky dull, dense and heavy. They often are not aware of what hunger feels like and are not sure if they are hungry. The person with mandagni may feel fatigued, their appetite and thirst is low. They may eat once a day as they have no appetite.

The mind of a person with this agni is slow, dull, and may lack motivation, feel bored or lethargic.

They may feel sleepy after eating, or not want to wake in the morning or enjoy naps during the day too often.

Balanced digestive fire Samagni is a balanced healthy agni.

The person who has balanced agni will not have any illnesses and will have a balanced normal state. The appetite will be normal, not voracious or diminished and so will be their digestion.

They would not crave unhealthy substances or have any sensations of discomfort or lethargy after eating. The assimilation and digestion of nutrients from the food is healthy and you can tell this by a once a day bowel movement, first thing in the day is regulated. They have a normal immunity to colds and flu, with no nasty food reactions. They will have a steady weight for their body type. A calm and clear perception and state of mind, abundance relative to their karma.

Someone with sama agni will be able to engage in spiritual life in a natural and healthy way, able to discern behaviour and modify with awareness.

All doshas can get better digestions by following some simple guidelines

by Ayurveda.

Follow the sun, by eating the largest meal at lunchtime.

Meal times eaten at the same time of the day.

Avoid processed food in the diet.

Avoid overeating foods which are not correct for your dosha.

Avoiding poor food combinations.

Eating only when there is hunger.

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Best Time for Smoothies Making your smoothies in the morning as a meal replacement or as a way to get nutrients in fast works for all doshas. I say fast but there is a saying in Ayurveda to drink your meals and eat your drinks. This means slow down your drinking and keep hydrating your digestive system!

Summer is the best time to have smoothies. But it's fair to say if you have strong digestion you can drink them all year round.

Better still, try the Spiced Pumpkin Milk p19 which is an easierto-digest smoothie for the colder months. It's made with cooked pumpkin and is surprisingly pleasing.

Morning time is the best time to have a nutrient-dense smoothie to help balance your energy levels. They also make a delicious mid-morning snack, a post-workout recovery drink or at any time when you don't feel like eating a full meal but want to satiate your appetite without feeling overloaded. It goes without saying that it is also a good time when the digestive fire is at its peak and you have hunger.

Drink your smoothies soon after they are made so they don't oxidize, leaving them in the fridge overnight is not ideal. If you want all those nutrients and vitamins best to drink your smoothies within 20 minutes of making them.

The most important way to keep your smoothies digestible is to drink them at room temperature. This way you avoid overloading your fire in your tummy!

6

What makes a smoothie nonAyurvedic?

So Ayurvedic smoothies above everything else must be easy to digest. Here are things you should be considering whilst you make your smoothie.

Compatible ingredients - using the opposite combination ingredients are harmful to health.

As per Ayurveda milk and yoghurt should not be combined together.

Milk should not be mix with fruits as it produces toxins in our body.

Also, yoghurt should not be mixed with fruits Oils, nut butter, unsoaked dry fruits, artificial sweeteners, protein powders are all heavy ingredients.

Try to use less than 5 ingredients, or only one from the list above if you have low agni, less is more.

Raw vegetable ingredients don't combine with fruits as they take a longer time to digest.

Nuts also take longer to digest than fruits, so if you have a modest digestive fire I suggest only to use coconut milk or plant-based milk that you find easy to digest, in combination with a single fruit.

The best Ayurvedic smoothies use seasonal ripe fruits.

Ayurvedic smoothies are a balanced combination of flavours or rasa. Try to include the six tastes of sweet, sour, salty, bitter, astringent and pungency to aid in digestion and satisfaction.

Cold, icy juices in smoothies increase mucus and toxins.

7

THE DOSHAS Your constition & current condition

YOUR NATURE Prakriti is the Sanskrit word used for 'nature' or 'constitution'. If everybody was familiar with the predominant dosha we would all know our unique strengths present in each type of body shape.

Your Prakriti, i.e. your nature, assigned to you through your parents at the moment of conception, rarely changes. Your nature determines your individual way to know what to eat, the appropriate exercise, the kind of lifestyle that is healthy, and the way you can understand the mind and how to bring them back into balance, Vata, Pitta and Kapha are present everywhere in the body and they regulate homeostasis in the body. They protect the body from the various environmental changes that happen throughout the day, season and place we live in.

Wellbeing is a state of balance between the doshas corresponding to one’s individual nature i.e. prakriti. 'Dosha' is the term given to the bio-element which is predominant in expression. Doshas themselves are not a problem until they go out of balance and hang around the body, disrupting the body's natural rhythm.

YOUR QUALITIES You may have ten different types of Vata person in front of you but each will express differently because of the varying amount of qualities that an individual can express.

For that reason, the three doshas and their qualities never look the same for two people. It is therefore important to get an assessment consultant.

VATA TYPE Space & Air Dosha

VATA LOCATION The qualities of space and air manifest as cold, light, dry, rough, mobile, erratic, quick, and clear. Vata fills the cavities of the body, yet its seat is the lower section of the GI tract, pelvis, thighs. In the ears, hair and skin the (organ of touch) and the bones.

Vata is most predominant in Fall & Winter and between 2 till 6 hours of the day.

BALANCED VATA When Vata is in balance you will feel flowing and flexible, enthusiastic and creative. Vatas are expansive and love to flow with life. They are alert, sensitive, spontaneous.

They love warm weather and hot drinks.

Vata feels best when they practice moderation in all lifestyle habits.

EXCESS VATA When there is excess Vata you will experience these signs and symptoms: Constipation, shakiness, gas, fatigue, overwhelmed, fear, distraction and fatigue on an emotional level.

APPLYING AYURVEDA TO VATA When considering Vata doshas light, dry, rough, cold, and changeable qualities we need the opposite to balance. The body will function better when warm, contained, moistened, slow, and steady.

Especially at Vata times of the day and season. And at the Vata time of life in the years over 60. Vata time of day is 2-6 am/pm, Vata season is in fall and early winter.

VATA LIFESTYLE Faulty lifestyle, such as night outs, exposure to the cold breeze, loud or irritating sounds,—all of these contribute to the increase in Vata dosha.

Vata's will feel best keeping themselves wrapped up with a hat and layers.

DIET An intake of hot and cold food items at the same time, irregular eating hours, drinking cold water or aerated drinks aggravated Vata dosha in the body is bound to cause diseases.

Consume warming and cooked foods that are oily. With tastes that are sweet, salty, and sour greatly balance Vata.

PITTA TYPE Fire & Water Dosha

PITTA LOCATION Fire in your belly! As the saying goes is very telling of the main seat of pitta.

Pitta is in the skin, eyes, blood, and stomach. People who have high pitta are hot, oily, sharp, moist, fluid, and sour. Mental processing of experiencing is also ruled by pitta.

BALANCED PITTA When Pitta is in balance you will be intelligent, ambitious, confident and have a lustre in your eyes. They have a sense of justice and strong will. They feel sensitive to hot weather as their body reacts and gets easily sunburned.

EXCESS PITTA When there is excess pitta you will experience these signs and symptoms: Irritation, temper, inflammation, diarrhea, burning sensation, loneliness, cramps with menstrual bleeding, and hypersensitivity.

APPLYING AYURVEDA TO PITTA Pitta dosha is hot, oily, sharp, moist, spreading, light, and liquid. To balance out these qualities we need the opposite to balance. The body will function better when cool, softness, calm, and sweetness are applied.

Especially at Pitta times of the day and season. And at the pitta time of life which is adulthood. Pitta time of day is 10 - 2 am/pm, Pitta season is in summer.

PITTA LIFESTYLE The best way for Pitta to spend their time is outside in nature, exposed to the cold air and green lakes and stream. Be careful to not overdo sunlight and hot sun and hot tubs are especially irritating for pitta.

Aromatherapy and incense with sandalwood, vetivert, rose, jasmine.

DIET An intake of cold foods may help to cool down pitta in summer. At the same time, irregular eating hours, drinking cold water whilst eating or icy drinks disturb Agni and add toxins to the body. Try to drink room temperature drinks and eat with a hunger to avoid this.

Get the tastes that are sweet, bitter and astringent.

KAPHA TYPE Earth & Water Dosha

KAPHA LOCATION Kapha is cold, heavy and liquid is made of water and earth elements. Kapha molecules make up the body structure and tissues, organs, and systems. The white matter of the brain, tongue, plasma, lymph, synovial fluids is all Kapha. The seat of kapha is the lungs and upper stomach.

BALANCED KAPHA When Kapha is in balance you will feel great strength and endurance in the body. Kaphas are very fertile and sensual, steady, and dependable. They love the hot weather and are jolly people. Kaphas are very loveable, wise friends, that make great supports for vata and pitta friends and partners.

EXCESS KAPHA If there is excess Kapha the body tends to form tumors and compact masses, creating tumors, things stick to easily together and accumulate.

There is excessive mucus, trouble with sugar metabolism and congestion. There is dullness and lethargy, attachment, depression and greed.

APPLYING AYURVEDA TO KAPHA Kapha dosha is heavy, cold, stable, moist, sticky, dull, and smooth. To balance out these qualities we need the opposite to balance. The body will function better when warm, mobile, lightened, and invigorated activities are applied.

Especially at Kapha times of the day and season. And at the Kapha time of life which is infanthood. Kapha time of day is 6 - 10 am/pm, Kapha season is at the end of Winter & Spring.

KAPHA LIFESTYLE The best way for Kapha to spend their time is outside in nature, exposed to fresh air and sunbathing. Sunlight, steambaths, heat, and strong aerobic exercise are important daily.

Aromatherapy and incense with camphor, cinnamon, eucalyptus, fennel, orange, and nutmeg.

DIET Kapha does best to eat the main meal in the middle of the day and reduce the amount in the early morning and evenings. It is especially important that they fast till 10 am and only eat with a hunger to avoid disturbing Agni.

Get the tastes that are pungent, bitter, and astringent.

GET THE

THE RECIPES To Reduce Imbalances HOW TO MAKE YOUR SMOOTHIES An Ayurvedic smoothie, in a nutshell, is the most digestible way for you to get the goodness from a one-meal drink and increase hydration. Your health will increase and so will your digestion as you pack nutrients in.

You can use them to help with weight loss or to increase minerals in your diet.

If you need to maintain weight or increase your weight include them an hour before meals, not as a meal replacement.

WHAT GOES INTO THEM I have to say these tasty smoothies are delicious and nutrient-rich to me but you may prefer another ingredient. At the beginning of each section, you have a full list of food items that are dosha-friendly which you can swap in place of any ingredient you desire and still keep balancing your dosha. There is also a section on each recipe where I have suggested swaps for each dosha.

EQUIPMENT Smoothies are essentially juices with fiber and this roughage is what keeps a person from getting constipated. The high-speed blender (check my website for options) is the best fit for the job.

Typically the more horsepower, the creamier the smoothie. Yet when you step into higher horsepower models, the price goes up.

High-powered blenders make green smoothies in half the time.

INGREDIENTS I am a fan of fresh organic ingredients and most recipes have fewer than 5 ingredients so you can taste each flavor. You are advised to enjoy the ingredients and recipes you like not because it's healthy but because it tastes so good to you. It's best not to overuse the spices and herbs either, you will end up confusing your stomach rather than pleasing it.

Chewing your smoothies will help you get the best digestive effect.

As the digestive system requires around 20 - 50 chews per bite to get the digestive juices flowing and the production of enzymes.

Poor chewing leads to reduced absorption of nutrients. Drinking slowly is another option, so small sips drunk over a 15-30 minute time any longer can also be taxing on digestion.

Smoothie Ingredients

VaTa sMoothies Use sweet, sour, salty ingredients in taste FRUITS Avocados, banana, cantaloupe, cherries, coconut, dates, fresh fig, grapes, grapefruit, lemon, lime, mandarin, mango, melon, oranges, papaya, peaches, persimmons, pineapples, plums, tamarind, raisins, prunes, and sweet berries.

VEGETABLES beets, carrots, cucumber, kale, sweet potatoes, pumpkin, zucchini, and parsnips.

SPICES Anise, black pepper, cardamom, clove, coriander, cumin, fennel, fenugreek, ginger, lemongrass, licorice, peppermint, pippali, poppy seed, neem, nutmeg, mineral salt, spearmint, star anise, turmeric, vanilla, wintergreen. Spices that should be avoided are aloe vera, chili, peppermint, sage. Go easy on turmeric, cayenne, and nutmeg.

HERBS Most herbs such as basil, cinnamon, ginseng, hibiscus, jasmine, lavender, lemon balm, mint, nettle, parsley, sage, spearmint.

TONIC HERBS Amalaki, ashwagandha, Brahmi, chamomile, Guduchi, ghee, oats straw.

MILKS All nuts are great for Vata dosha. Rice and oats are beneficial, Oat milk is building. Goats milk is also a good option for vata.

Eating to many raw foods and prolonged fasting is not balancing for Vata dosha. You can increase the amount of protein in nut butter and heavy fruits or steamed veggies in smoothies to help that.

Increasing the oily qualities of your smoothies with cocoa butter or coconut oil and making them with seeds like pumpkin and sunflower seeds or chia seeds instead.

17

Spiced Pumpkin Milk SERVES 2

Ingredients 1/2 cup cooked pumpkin 1 cup oats 1/2 tsp cinnamon 1/2 tsp cardamom Pinch of black pepper Honey for sweetness 2 cup of almond milk 1/4 tsp ground pumpkin seed garnish

Procedure Cook pumpkin in 1 cup of water for 10 minutes or until tender. Blend it with all the other ingredients to get Vata balancing smoothie.

Adaptions Pitta: Use 1/2 tsp liquorice powder Kapha: increase 1/4 tsp black pepper or 1/2 tsp ginger. Leave out oats.

18

Blood Orange Maca Smoothie SERVES 2

Ingredients 1 sweet blood orange 1 ripe banana 2 cups tulsi tea cooled 1 tsp maca powder 1/4 tsp fennel powder

Procedure Add 1 tbsp tulsi leaf to boiling water and steep for 8 minutes and allow to cool (if preferred). Blend until desired texture and drink room temp.

Adaptions Pitta: add a few peppermint leave Kapha: Add in 1/4 tsp saffron or 1/2 tsp ginger

19

Caramel Smoothie SERVES 2

Ingredients 3 dates 2 Tbsp chickpea flour 1/4 to 1/2 tsp cinnamon 1/2 tsp cardamom powder 1/2 to 1 banana 1 tbsp cashew nut butter 1/4 tsp chocolate flakes

Procedure Blend it all to get Vata balancing smoothie

Adaptions Vata: add 1 tsp almond butter Kapha: reduce dates and banana by half, and replace nut butter with flax seeds.

Pitta: reduce cinnamon and replace nut butter with sunflower seeds.

20

Almond Breakfast Shiva Shake SERVES 2

Ingredients 3 dates 1 banana 2 cups Almond milk 1 tsp Cinnamon powder 1/2 tsp Cardamon powder

Procedure Blend it all to get Vata balancing smoothie.

Adaptions Vata: Add ashwagandha powder Kapha: Add in 1/4 tsp Ajwain Seeds or 1/2 tsp ginger Pitta: Reduce cinnamon, add 1/4 tsp liquorice powder

21

Reawaken replenishing smoothie SERVES 2

Ingredients 1/2 cup cashew nuts 1/4 cup pineapple 1 tbsp turmeric 2 tbsp ginger root 2 glasses of water 2 leaves of kale, steamed

Procedure Dice pineapple, peel turmeric, and ginger root. De-stem, wash, and lightly steam the kale leaves for 3 minutes. Add to the high speed blender until smooth

Adaptions Pitta: Reduce turmeric and cashew nuts swap mint for 1 tsp ginger.

Kapha: reduce cashews by half.

22

Rainbow healer smoothie SERVES 2

Ingredients 1 cup blueberries 1 handful blanched almond 2 tsp hemp seeds 1 tbsp coconut oil 1 tsp moringa powder 2 cups of cooled chamomile tea

Procedure Make your chamomile tea and leave it to cool. Blanch your soaked almonds, and wash the blueberries Add all the ingredients to the blender. Blend and serve

Adaptions Pitta: Reduce hemp seeds or replace them with sunflower seeds Kapha: leave out coconut oil.

23

Red Velvet Smoothie SERVES 2

Ingredients 2 cups almond milk 1 tsp beetroot powder 1 tsp cocoa powder 1 banana 1 Tbsp pea protein (optional) 1/4 tsp clove 1/2 tsp mixed spice 1/4 tsp licorice powder

Procedure Blend until desired texture and drink room temp.

Adaptions Pitta: leave out clove.

Kapha: leave out the banana, and swap milk for cooled tulsi tea.

24

Smoothie Ingredients

Pitta sMoothies Use sweet, bitter, astringent ingredients in taste FRUITS Apples, avocados, coconuts, cranberries, dates, figs oranges, pears, pineapples, plums, pomegranates, prunes, melons, and mangos.

VEGETABLES Steamed cauliflower, steamed zucchini, celery, lettuce, parsley, and sprouts SPICES Spices should be avoided except for aloe vera, cilantro, cumin, mint, cardamom, fennel. Go easy on turmeric, cinnamon, and a little black pepper.

HERBS Most herbs such as basil, cinnamon, ginseng, hibiscus, jasmine, lavender, lemon balm, mint, nettle, parsley, rose water, sage, spearmint.

TONIC HERBS Aloe vera, amalaki, barley green, brahmi, gotu kola, lavender, lotus seeds, royal jelly, spirulina, blue-green algae, MILKS Oat milk is building, coconut milk, rice milk, soy milk, sunflower or pumpkin seed milks.

Eating to many foods with light qualities over a prolonged time and prolonged fasting is not balancing for pitta dosha. You can increase the amount of protein in smoothies to help that.

Avoid increasing the oily qualities of your smoothies as this disturbs Agni and creates nausea, diarrhea, and indigestion. So remove nuts and nut butter and replace them with seeds like pumpkin and sunflower seeds or chia seeds instead.

25

Pitta Balancing Smoothie SERVES 2

Ingredients 1 cup blueberries 1 banana 1 cup of oat milk 1/2 tsp fennel seeds ½ tsp chia seeds 1/4 tsp coconut flakes to garnish

Procedure Blend it all to get pitta balancing smoothie

Adaptions Vata: Add ashwagandha powder Kapha: use tulsi tea in place of coconut milk and add moringa powder.

26

Pineapple Moringa Smoothie SERVES 2

Ingredients 500 ml coconut water 1 cup pineapple 1 tsp Moringa powder 1 tsp mint 1 Tbsp aloe vera leaf Garnish with mint leaf

Procedure Blend until desired texture and drink room temp.

Adaptions Vata: Avoid aloe vera add ginger, add a pinch of mineral salt Kapha: Add in 1/4 tsp Ajwain seeds & 1/2 tsp ginger and use Gotu kola tea in place of coconut milk.

27

Morning Iron Smoothie SERVES 2

Ingredients 500 ml coconut milk 1/3 cup prunes, soaked 1 tsp beet powder 2 dates, soaked 4 figs, fresh or dried and soaked

Procedure Blend until desired texture and drink room temp.

Adaptions Vata: add 1/4 tsp ginger powder, add 1 tsp tonic herb Kapha: Add in 1/4 tsp Ajwain seeds & 1/2 tsp ginger and use hibiscus tea in place of coconut milk.

28

Mango Coconut Smoothie SERVES 2

Ingredients 500 ml/2 cups coconut water 1 cup fresh mango chunks 1 Tbsp mint 1 Tbsp sunflower seed 2 Tbsp chia 1/4 tsp coconut flakes to garnish

Procedure Blend until desired texture and drink room temp.

Adaptions Vata: add 1 Banana (optional), Add 1 tsp sesame seeds.

Kapha: Swap coconut milk for sesame seed milk, add 1/2 tsp cinnamon

29

cooling breeza Smoothie SERVES 2

Ingredients 500 ml/2 cups coconut water 1 cup fresh avocado chunks 1 Tbsp mint 1/3 cup pineapple 2 Tbsp cilantro

Procedure Blend until desired texture and drink room temp.

Adaptions Vata: add 1 Tbsp basil, Add 1 cup pinapple Kapha: Add 1 Tbsp basil reduce avacado

30

Pomegranate Smoothie SERVES 2

Ingredients 2 cups pomegranate juice 2 apples, peeled & cored 1 Tbsp chia seed 2 inch aloe vera 1 tsp lime juice sprig of mint to garnish

Procedure Blend until desired texture and drink room temp.

Adaptions Vata: add 1 Banana, Add 1 tsp tonic herb Kapha: 1- inch fresh ginger root peeled 1/4 tsp cardamom powder

31

Flow Energiser Smoothie SERVES 2

Ingredients 500 ml/2 cups watermelon 1 lime 1 Tbsp fresh mint 1 Tbsp fresh aloe vera

Procedure Blend until desired texture and drink room temp.

Adaptions Vata: add 1/2 tsp cardamom, Add 1/2 tsp coconut oil, 1/2 tsp ginger Kapha: Use 2 Tbsp fresh ginger & 1/2 tsp black pepper

32

Smoothie Ingredients

Kapha sMoothies Use pungent, bitter, astringent ingredients in taste.

FRUITS Apple, apricots, berries, cranberries, cherries, grapefruit, lemon, limes, papaya, mangos, peaches, pears, pomegranates, dried fruits, and plums. Fruit juices of the like are also suitable.

VEGETABLES Spicy and bitter red beets, carrots, celery, garlic, lettuce, parsley, radish, spinach, fennel.

HERBS Most herbs such as basil, cinnamon, ginseng, hibiscus, jasmine, lavender, lemon balm, mint, nettle, parsley, sage, spearmint.

SPICES Anise, basil, black pepper, cardamom, clove, coriander, cumin, fennel, fenugreek, ginger, lemongrass, licorice, peppermint, pippali, poppy seed, neem, nutmeg, spearmint, star anise, turmeric, vanilla, wintergreen.

TONIC HERBS Angelica, Brahmi, hibiscus, mugwort, saffron, trikatu, tulsi, MILKS Almond milk, goat's milk, soy milk, chorale nut milk, flax, sunflower & pumpkin seed milk.

Avoid increasing the oily qualities of your smoothies as this disturbs Agni and creates nausea, diarrhea and indigestion. Choose warming pungent spices like ginger and all others listed here to help when digestion feels sluggish.

33

Kapha Balancing Smoothie SERVES 2

Ingredients A handful of greens (either spinach, cilantro, parsley and basil leaf) 1 green tart apple 1 tsp honey 1 tsp goji berries soaked 1 cup warm water ½ tsp black pepper ½ knob ginger 1/4 tsp chia seed to garnish

Procedure Soak the goji berries for 30 minutes in the warm water. Blend until desired texture and drink room temp.

Adaptions Vata: Add in more basil leaves with greens Pitta: reduce black pepper and honey or avoid both together.

34

Turmeric Apple and Ginger Zinger SERVES 2

Ingredients 1 inch fresh turmeric 1 inch ginger root 1 apple 2 cup hot water 1/2 tsp red maca root powder

Procedure Blend until desired texture and drink room temp.

Adaptions Vata: Add 1/4 tsp liquorice powder Pitta: Reduce ginger and turmeric by half and Add 1/4 tsp liquorice powder

35

Bitter Sweet Green Smoothie SERVES 2

Ingredients 1/2 cup pumpkin seed 1 cup pineapple 1 cup orange juice 1 Tbsp aloe vera flesh 1/2 tbsp turmeric root garnish with mint

Procedure Blend until desired texture and drink room temp.

Adaptions Vata: increase orange juice add ginger.

Pitta: Add in 1 tsp Shatavari, replace orange juice with water.

36

Happy Hormone Smoothie SERVES 2

Ingredients 1 cup berries of choice 1 cup cherry juice or water 1/2 cup dandelion greens 1/2 tbsp turmeric root 1 cup hibiscus tea mint leaf to garnish

Procedure Make a hibiscus tea and leave to cool to room temp.

Blend all ingredients until desired texture and drink.

Adaptions Vata: Add 1/2 tsp licorice, add cinnamon and 1 banana Pitta: Add 1 banana

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revive Smoothie SERVES 2

Ingredients 2 Tbsp goji berry, soaked 1 cup fresh berries 1 cup pomegranate juice 2 Tbsp aloe vera flesh or 1/2 cup aloe water 1 tbsp ginger root 1 cup water

Procedure Soak the goji berries in 1 cup of water for 30 minutes or more. Add the rest of the ingredients plus goji berries in water to bleander. Blend until desired texture and drink room temp.

Adaptions Vata: Avoid aloe vera, add ginger, add tonic herb.

Pitta: Reduce ginger by half

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Mellow Me Smoothie SERVES 2

Ingredients 1/2 cup pumpkin seed 1 cup green mango 1 cup greens 1 cup oat milk 1 tsp cardamom powder 1/2 tbsp psyllium 1/2 tsp clove 2 Tbsp honey 1 cup water room temp or warm

Procedure Blend until desired texture and drink room temp.

Adaptions Vata: Add tonic herb Pitta: reduce clove and honey or avoid

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Fall Sweet Green Smoothie SERVES 2

Ingredients 2 apples 1 pear 1 cup pomegranate juice 1 Tbsp beet powder 2 prunes, soaked 1 tsp fennel powder 1 cup water 1/4 tsp bee pollen to garnish

Procedure Blend until desired texture and drink room temp.

Adaptions Vata: Add in a banana, add almond oil or sesame oil Pitta: reduce beet powder. Avoid bee pollen

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Notes

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Everyday

Tonic Herbs Additionally, you may want to add Ayurvedic tonic herbs to your smoothies.

Tonics herbs have a food-like, non-toxic quality to them which just about anybody can take young or old for living an optimal juicy life.

These plants are high in polysaccharides and saponins. They also improve lipid metabolism and may help prevent and treat obesity, they are called “medicines for healthy people”. You don’t have to wait till you get symptoms to take these herbs, they can be used as ongoing maintenance to stop yourself from being busted. Try the herbs in small doses for up to 90 days at a time. Don't forget plants are like a good friends, you don't expect a friend to give, give, give they become less effective. It's a relationship where the plants we should not rely unconsciously.

Tulsi Rasa/taste: Bitter, pungent.

Energetic: Heating Post digestive effect: Pungent.

Best for Dosha: Kapha and vata.

Uses: A calmative antibacterial plant that clears Kapha mucus in the lungs. Encourages sweating which brings the heat down. Clears toxic ama and vata in the intestines.

Calms gas, and stimulates digestion.

Contraindications: High pitta conditions are not good with tulsi.

Along with taking tulsi in summertime.

Turmeric Rasa/Taste: Astringent, bitter, sweet Energetic: Heating and cooling Post digestive effect: Best For Dosha: Kapha and Pitta.

Uses: Used to treat Spondylitis, sprains, backache joint pain, muscle pain, etc.

Contraindications: Caution high Vata and Pitta. Turmeric stimulates blood flow so caution using high doses during pregnancy or those trying to conceive.

Avoid if you have blood issues like jaundice and hepatitis.

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Everyday

Tonic Herbs

Ashwagandha Rasa/taste: Bitter, astringent & sweet.

Energetic: Heating.

Post digestive effect: Pungent.

Best For Dosha: Reduces Vata, Kapha Uses: Used as a remedy for treating umpteenth health problems including infertility, boosting libido in both men and women, reducing anxiety, and increasing endurance.

Balancing for hormones, immuneboosting, arthritis, depression, insomnia, mental disorders, and mental clarity.

Brahmi Rasa/taste: Bitter and sweet taste.

Energetic: Cooling.

Post digestive effect: Sweet.

Best for Dosha: Vata, Pitta, Kapha.

Uses: It serves as a brain tonic that enhances memory, intelligence and concentration power. Moreover, it also boosts the proper function of the nervous system. Enhances the mind and nervous system, both soothing and clarifying. Use as a tea or take capsules to assist mental coherence and brain cognition.

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Everyday

Tonic Herbs

C h y a v a n P r á s h Rasa/taste: Sweet, sour, bitter, astringent & pungent.

Energetic: Heating.

Post digestive effect: Sweet.

Best For Dosha: Tridoshic Uses: Used as a remedy for increasing resistance to health problems including infertility, boosting libido, reducing weakness, and increasing endurance. Alleviates colds and supports the lungs, sinuses, and immune boosts. Great to take morning and evening to reduce ama and increase digestive fire. Often used in winter.

Bala Rasa/taste: Sweet taste.

Energetic: Cooling.

Post digestive effect: Sweet.

Best for Dosha: Vata, Pitta, increases ama, and Kapha.

Uses: This herb increases Ojas, promotes energy, and enhances memory, intelligence, and sexual potency. Moreover, it pacifies a Vata, nervous system disorders. Use as a tea or take capsules to assist mental coherence and brain cognition.

Contraindications: High toxins and 44 high kapha.

Everyday

Tonic Herbs

Shatavari

aloe vera

Rasa/taste: Bitter and sweet.

Energetic: Cooling.

Post digestive effect: Pungent.

Best For Dosha: Pitta and Vata.

Uses: Used to boost the female reproductive system and the digestive system. a renowned tonic for the female reproductive system and super antiinflammatory. Removes excess heat and strengthens the uterus.

Contraindications: Avoid taking Shatavari when you have high estrogen, high Kapha and low digestive fire.

Rasa/taste: Bitter, sweet & astringent.

Energetic: Cooling Post digestive effect: Sweet.

Best For Dosha: Kapha and Pitta.

Uses: Kumari the plant's Sanskrit name is known to cool, calm and make beautiful those who ingest it.

Considered blood and liver purifier. It clears the liver and flow of pitta when excess bleeding or clots are present. A wonderful tonic herb for the female reproductive system and menopause when dry and hot symptoms are felt. It is mildly laxative as it works on the downward movement, it can help regulate blood sugar. Moreover, due to its pitta reducing demulcent qualities it can help aid ulcers and any bleeding from the intestines along 45 with Candida in the gut,

Everyday

Tonic Herbs

Moringa Rasa/taste: Bitter and sweet.

Energetic: Cooling.

Post digestive effect: Pungent.

Best For Dosha: Pitta and Vata.

Uses: Used to boost the female reproductive system and the digestive system. a renowned tonic for the female reproductive system and super antiinflammatory. Removes excess heat and strengthens the uterus.

Contraindications: Avoid taking Shatavari when you have high estrogen, high Kapha and low digestive fire.

Liquorice or licorice Rasa/taste: Bitter, sweet & astringent.

Energetic: Cooling Post digestive effect: Sweet.

Best For Dosha: Kapha and Pitta.

Uses: Kumari the plant's Sanskrit name is known to cool, calm and make beautiful those who ingest it.

Considered blood and liver purifier. It clears the liver and flow of pitta when excess bleeding or clots are present. A wonderful tonic herb for the female reproductive system and menopause when dry and hot symptoms are felt. It is mildly laxative as it works on the downward movement, it can help regulate blood sugar. Moreover, due to its pitta reducing demulcent qualities it can help aid ulcers and any bleeding from the intestines along 46 with Candida in the gut,

Memory Tonic

Procedure Place the licorice in a saucepan along with the brahmi powder and milk. Pour

SERVES 2

over hot water simmer on a gentle heat for about 8 minutes. Strain and pour into a cup, either drink straight away or wait until it’s cooled. You can also add to a thermos

Ingredients 1 cup hot water 1 tbsp licorice root 1/2 tsp Brahmi powder 1 cup hot almond milk

and drink warm.

Adaptions Vata: Add in a 1/2 tsp almond oil or sesame oil Kapha: avoid licorice powder. Instead use ginger or tulsi

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Date-Night Tonic

Procedure Warm the milk to 70 degrees, a comfortable temperature to drink. Blend the ingredients until smooth and frothy and drink.

SERVES 2

Ingredients

Adaptions

2 cup almond milk

Vata: Add in a tsp ashwagandha or bala add

1 tsp ginger root

1 date.

1 tsp sesame seed

Pitta: reduce sesame seeds and cinnamon

1 tsp ghee

by half and swap in a date to sweeten.

1/4 tsp clove

Kapha: Add 1 tsp turmeric powder

1/2 tsp cinnamon 1/2 tsp honey to taste

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ReD Velvet Tonic

Procedure Warm the milk to a gentle simmer add in the cocoa, Shatavari, saffron and beet powder and stir. Boil for another 3 minutes and turn off the heat. Wait till it temperature cools

SERVES 2

enough and drink.

Ingredients

Adaptions

2 cup hot almond milk

Vata: Add in a tsp of slivered almonds

1 tsp cocoa powder

Pitta: reduce beet powder by half

1 Tbsp beet powder

Kahpa: avoid Shatavari, & maple syrup,

or 2 tbsp grated beet

swap in honey.

1 tsp Shatavari powder pinch of saffron 1 Tbsp maple syrup

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Cooling Rose Hibiscus Tonic

Procedure Place the rose petals, milky oats and hibiscus into a glass jug. Pour 80 degrees water ontop and add the sweetener in. Steep for 7 mins. Pour through a strainer into your cups.

SERVES 2

Ingredients 2 cup hot water

Adaptions

1 tsp rose petals

Vata: Add fennel seeds

1 Tbsp hibiscus flowers

Kapha: Add star anise and fennel

1 Tbsp milky oats 1 Tbsp maple syrup

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Turmeric Tonic

Procedure Warm the milk with spices and shatavari for 8 minutes simmering. Whisk in the matcha and sweeten. Serve warm.

SERVES 2

Ingredients 2 cup hot almond milk 1 tsp cocoa powder 1/2 inch piece of fresh root or 1 tsp powder turmeric 1 tsp Shatavari powder pinch of saffron

Adaptions Vata: Add in a tsp of slivered almonds Pitta:drink cooled Kahpa: avoid maple syrup, swap in honey.

1 Tbsp maple syrup

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Bedtime Tonic

Procedure

Warm the milk with spices for 8 minutes simmering. Pour liquid into the blender SERVES 2

and add maple syrup or date.

Blend until smooth and well mixed. Then

Ingredients

add the cup and place the teaspoon of

2 cups Almond milk or goats milk​ 1/2 tsp fennel seed powder​

Adaptions

1 pinch cardamom powder​

Vata: Add in a date & 1 tsp of slivered

1/2 tsp turmeric powder​

almonds

1/2 tsp coconut oil​

Pitta: use a date to sweeten, drink

1 tsp maple syrup​

cooled.

pinch of black pepper

Kahpa: avoid maple syrup, swap in

1 pinch nutmeg​

coconut oil and black pepper on top.

Serve warm.

honey.

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Moringa Matcha Tonic Ingredients SERVES 2

2 cups hot almond milk 1 tsp matcha powder 1 tsp cocoa butter 1/2 tsp morninga powder 1 /8 tsp vanilla

Procedure Warm the milk with spices for 8 minutes simmering. Whisk in the matcha and sweeten. Serve warm.

Adaptions Vata: Reduce matcha powder Kapha: use honey to sweeten. Reduce milk by 1 cup and use 1 cup water.

1/2 tsp cardamom 1/8 tsp ginger powder 1 Tbsp maple syrup

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Amrita-Prash Tonic

Procedure Warm the milk with chyawanprash, spices and raisins for 5 minutes simmering. Remove from the heat and allow the decoction to sit till it reaches

SERVES 2

Ingredients 2 cups hot rice milk 1 tsp Chyawanprash 1 tsp raisins 1 /8 tsp rock salt 1/2 tsp cardamom 1/8 tsp ginger powder 1 star anise

a comfortable temperature to drink.

Stir and serve.

Adaptions Vata: Add in a date & 1 tsp of slivered almonds.

Pitta: leave out the ginger powder.

Kapha: use honey to sweeten. Reduce milk by 1 cup and use 1 cup water.

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Mango Coco Power Tonic SERVES 2

Procedure Soak the chia seeds overnight or for 15 minutes in water. Place all ingrediants in the blender and serve.

Ingredients

Adaptions

2 cups coconut milk

Vata: Add in 1 tsp of coconut flakes

1 cup mango, diced

ontop.

1 date

Pitta: Add in bala powder.

1 tsp ashwagandha powder

Kapha: use honey to sweeten. Reduce

1/3 cup chia seeds

milk by 1 cup and use 1 cup water.

1 /8 tsp cardamom powder 1/2 tsp cardamom 8 fresh mint leaves 1 tsp maple syrup

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Brahmi Tea

Procedure Place the gotu kola leaf or brahmi powder into a teaport with a fine seive

SERVES 2

on the spout. Pour boiling water onto the herb then let it brew for 8 minutes.

Add in warmed almond milk and add

Ingredients 1.5 cups hot water 1/2 cup hot almond milk 1 tsp gotu kola or Brahmi 1 tsp coconut sugar

the sugar before pouring into a cup for drinking.

Adaptions Vata: Add in a pinch of cinnamom.

Kapha: use honey to sweeten.

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You did it! DO YOU agree Ayurvedic Smoothies have never been so yum!

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Cheers, blissful being!

I hope you find some "aha" moments in learning about these smoothie recipes so that you can begin working with them.

And if you feel called to dive deeper into ancient wisdom practices for selfnourishment and digestive healing habits. Learn more about the Ayurvedic way to cook and eat or how you can nurture your nature further. Then you are welcome to join my 6-week course where we explore tastes, herbs, daily rhythms, superfoods, and everything else you need to learn about thriving on a whole food diet. Find out more at Ayurveda Anytime to get information on the next group program Nourish Your Nature.

If you need support to integrate healthier habits an Ayurvedic Practitioner aka Amrita Ma's Kitchen Devi. My role is to assist you to manage your health so that you live optimally & can live the best life yet. By implementing, demonstrating, instructing, and guiding you to the time-tested wisdom of Ayurveda. These paths of practice are the healing process based on the Ayurvedic Prakrti/Vikrti paradigm. The Ayurvedic definition of health encourages us to notice consciousness and potential energy. The Ayurvedic Health Coach's philosophy is that preventive healthcare is manageable. Promoting health by using diet and lifestyle, panchakarma, pranayama, and herbs. Connecting more, listening, and developing a deep sense of balance within the body and mind.

Amrita i v e D a M ❤ We would love to assist you to thrive and bloom & to hear from you. When you are ready for great selfhealing & Well Being!

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