Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Buckwheat groats | 220 g | Sweet, Astringent · Heating |
 Unsweetened almond milk | 620 g | Sweet · Heating |
 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 | 480 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse or dry-toast the buckwheat groats as appropriate.
- Combine it with the water and simmer until the grain begins to soften.
- Add the unsweetened almond 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)
Buckwheat Apple 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 Buckwheat Apple Porridge
| Nutrient | Per 100g | Per Serving (1 serving (398g)) |
|---|---|---|
| Energy (Calories) | 81 kcal | 321 kcal |
| Protein | 2.4 g | 9.4 g |
| Total Carbohydrates | 14.0 g | 55.6 g |
| Dietary Fiber | 1.9 g | 7.6 g |
| Total Sugars | 3.2 g | 12.6 g |
| Total Fat | 2.2 g | 8.7 g |
| Calcium | 73.9 mg | 294.3 mg |
| Iron | 0.50 mg | 1.99 mg |
| Magnesium | 38.7 mg | 154.0 mg |
| Phosphorus | 67.6 mg | 269.1 mg |
| Potassium | 98 mg | 391 mg |
| Sodium | 25 mg | 98 mg |
| Zinc | 0.47 mg | 1.86 mg |
| Copper | 0.20 mg | 0.79 mg |
| Manganese | 0.27 mg | 1.08 mg |
| Selenium | 1.3 µg | 5.0 µg |
| Vitamin C | 0.03 mg | 0.1 mg |
| Vitamin A (RAE) | 16.4 µg | 65.4 µg |
| Vitamin E | 3.04 mg | 12.10 mg |
| Vitamin K | 0.3 µg | 1.3 µg |
| Thiamin (Vitamin B1) | 0.02 mg | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.31 mg |
| Niacin (Vitamin B3) | 1.03 mg | 4.12 mg |
| Vitamin B6 | 0.05 mg | 0.18 mg |
| Folate (DFE) | 6.0 µg | 23.9 µg |
| Choline | 2.7 mg | 10.6 mg |
