Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Chia seeds | 90 g | Sweet, Astringent · Cooling |
 Unsweetened almond milk | 620 g | Sweet · Heating |
 Apple, diced small | 240 g | Sweet, Astringent · Cooling |
 Rolled oats | 140 g | Sweet · Heating |
 Cinnamon | 2 g | Sweet, Pungent, Astringent · Heating |
 Rock sugar | 20 g | Sweet · Cooling |
| Water | 300 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse or dry-toast the chia seeds as appropriate.
- Combine it with the water and simmer until the grain begins to soften.
- Add the unsweetened almond milk and diced small apple, rolled oats; 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)
Warm Chia 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 Warm Chia Apple Porridge
| Nutrient | Per 100g | Per Serving (1 serving (353g)) |
|---|---|---|
| Energy (Calories) | 93 kcal | 328 kcal |
| Protein | 2.6 g | 9.3 g |
| Total Carbohydrates | 13.9 g | 49.1 g |
| Dietary Fiber | 3.7 g | 13.0 g |
| Total Sugars | 3.7 g | 13.2 g |
| Total Fat | 3.2 g | 11.2 g |
| Calcium | 123.6 mg | 436.1 mg |
| Iron | 1.08 mg | 3.80 mg |
| Magnesium | 39.3 mg | 138.6 mg |
| Phosphorus | 110.4 mg | 389.8 mg |
| Potassium | 93 mg | 329 mg |
| Sodium | 29 mg | 101 mg |
| Zinc | 0.74 mg | 2.61 mg |
| Copper | 0.11 mg | 0.40 mg |
| Manganese | 0.20 mg | 0.72 mg |
| Selenium | 6.4 µg | 22.6 µg |
| Vitamin C | 0.1 mg | 0.4 mg |
| Vitamin A (RAE) | 18.5 µg | 65.4 µg |
| Vitamin E | 3.00 mg | 10.60 mg |
| Vitamin K | 0.5 µg | 1.9 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.31 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.72 mg | 2.56 mg |
| Vitamin B6 | 0.02 mg | 0.07 mg |
| Folate (DFE) | 3.2 µg | 11.2 µg |
| Choline | 6.2 mg | 22.1 mg |
