Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cracked barley | 220 g | Sweet, Astringent · Cooling |
 Unsweetened oat milk | 620 g | Sweet · Neutral |
 Apple, diced | 220 g | Sweet, Astringent · Cooling |
 Walnuts, chopped | 30 g | Sweet, Astringent · Heating |
 Cinnamon | 2 g | Sweet, Pungent, Astringent · Heating |
 Rock sugar | 20 g | Sweet · Cooling |
| Water | 520 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse or dry-toast the cracked barley as appropriate.
- Combine it with the water and simmer until the grain begins to soften.
- Add the unsweetened oat milk and diced apple, chopped walnuts; continue cooking gently.
- Stir in the cinnamon and sweetener when the porridge is tender and creamy.
- Rest for two minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international warm-porridge adaptation)
Barley Apple Cinnamon Porridge is cooked and served warm, with fruit cooked into the grain when included. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Barley Apple Cinnamon Porridge
| Nutrient | Per 100g | Per Serving (1 serving (408g)) |
|---|---|---|
| Energy (Calories) | 90 kcal | 365 kcal |
| Protein | 2.3 g | 9.2 g |
| Total Carbohydrates | 15.4 g | 62.6 g |
| Dietary Fiber | 3.0 g | 12.4 g |
| Total Sugars | 3.5 g | 14.3 g |
| Total Fat | 2.4 g | 9.9 g |
| Calcium | 68.1 mg | 278.0 mg |
| Iron | 0.65 mg | 2.64 mg |
| Magnesium | 24.9 mg | 101.7 mg |
| Phosphorus | 51.0 mg | 208.0 mg |
| Potassium | 90 mg | 367 mg |
| Sodium | 20 mg | 80 mg |
| Zinc | 0.51 mg | 2.09 mg |
| Copper | 0.12 mg | 0.47 mg |
| Manganese | 0.35 mg | 1.43 mg |
| Selenium | 5.8 µg | 23.5 µg |
| Vitamin C | 0.03 mg | 0.1 mg |
| Vitamin A (RAE) | 0.6 µg | 2.4 µg |
| Vitamin E | 0.69 mg | 2.82 mg |
| Vitamin K | 1.2 µg | 4.9 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.43 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.68 mg | 2.76 mg |
| Vitamin B6 | 0.06 mg | 0.25 mg |
| Folate (DFE) | 5.1 µg | 20.9 µg |
| Choline | 2.2 mg | 8.9 mg |
