Healthy Living

3 Ayurvedic smoothies to fuel your workouts

Need a boost before cardio? Feeling thirsty after vinyasa class? These three Ayurvedic smoothie recipes are chock full of vitamins, minerals and hydrating ingredients that’ll up your energy levels. Bottoms up!

According to Ayurveda, India’s ancient healthcare system, the best time to exercise is in the morning, from 6 a.m. to 10 a.m., when your body has its greatest levels of strength, stamina and coordination. Can you guess why? This is the Kapha time of day, when getting slow, steady Kapha dosha to move is good for Kapha and for you! If exercising in the morning doesn’t suit you, Kapha time rolls around again in the evening from 6 p.m. to 10 p.m. Try taking a long, leisurely after-dinner walk during this time. It’s best to avoid exercising between 10 a.m. and 2 p.m., when the sun’s at its highest and your digestive fires are burning; instead use this time to eat the main meal of your day.

Turmeric Smoothie

Turmeric is this year’s go-to summer smoothie ingredient, but it’s been used for its healing, antioxidant properties for millennia in India. This delicious recipe also includes bananas for post-workout potassium and salt to help balance electrolytes. Props to Sabita Sawhney of Sabi’s Cafe in Fairfield for the recipe.


  • 1 cup almond milk or coconut milk
  • ½ cup mango chunks and/or ½ cup pineapple chunks
  • 1 medium banana
  • 1 tablespoon coconut oil
  • ½ teaspoon turmeric (can increase to 1 tsp.)
  • ½ teaspoon cinnamon
  • ½ teaspoon ginger
  • A dash of Himalayan pink salt; adjust to taste
  • A pinch of freshly-ground black pepper; adjust to taste
  • A little raw honey (optional) if you like it a little sweeter

Some additional (optional) add-ons:

  • 1½ tablespoons maca
  • 1 tablespoon chia seeds
  • ¼ ripe avocado
  • 1 tablespoon unsweetened coconut flakes


Using a high-speed blender, combine all ingredients and blend until smooth.
Adjust all seasonings to taste.

Creamy Date Shake

Dates are considered a nutritive tonic in Ayurveda, because they are sattvic—promoting vitality, joy, strength—and they nourish the body’s dhatus (or tissues) and immunity levels. This shake is a creamy, filling treat you can enjoy as a pre- or post-workout snack. For more protein and a velvety texture, add a tablespoon of smooth almond butter or a scoop of vanilla protein powder to the mix.


  • 1 cup almond milk, oat milk, or cow’s milk
  • 1-4 soft, pitted Medjool dates, to taste (soak overnight for a soft, juicy texture)
  • A pinch of cardamom powder


Using a high-speed blender, combine all ingredients in the blender and blend until smooth. Adjust cardamom to taste. Serve cool.

Fresh and Fruity Rose Berry Smoothie

Overheated after an outdoor workout? This sweet, hydrating smoothie helps cool Pitta dosha—the elemental force in your body that’s associated with the fiery sun. Coconut milk, rose water and sweet berries are especially cooling.


  • 1 cup almond milk, or unsweetened oat milk
  • 3/4 cup fresh, ripe, sweet (not sour) berries
  • 1/4 cup coconut water (excellent for hydration)
  • 1/2 cup coconut milk (combine organic cream of coconut with a little water to obtain thick coconut milk)
  • A splash of food-grade rose water
  • 1 teaspoon maple syrup, or to taste


Using a high-speed blender, combine all ingredients in the blender and blend until smooth. Adjust all seasonings to taste. Serve cool.


Garnish with rose petals or mint leaves, and enjoy!


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