Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet | 210 g | Sweet · Heating |
 Whole cow milk | 620 g | Sweet · Cooling |
 Ripe mango, diced | 190 g | Sweet · Cooling |
 Cinnamon | 2 g | Sweet, Pungent, Astringent · Heating |
 Rock sugar | 20 g | Sweet · Cooling |
| Water | 460 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse or dry-toast the proso millet as appropriate.
- Combine it with the water and simmer until the grain begins to soften.
- Add the whole cow milk and diced ripe mango; 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)
This mango-milk porridge is flagged for its fruit-and-dairy combination. Vata: serve warm and soft. Pitta: use little sweetener. Kapha: take a smaller bowl. Compliant variant: replace cow milk with unsweetened almond milk.
USDA Nutrition Facts for Mango Dairy Millet Porridge
| Nutrient | Per 100g | Per Serving (1 serving (375g)) |
|---|---|---|
| Energy (Calories) | 91 kcal | 342 kcal |
| Protein | 3.0 g | 11.3 g |
| Total Carbohydrates | 15.4 g | 57.9 g |
| Dietary Fiber | 1.5 g | 5.5 g |
| Total Sugars | 5.0 g | 18.9 g |
| Total Fat | 2.0 g | 7.4 g |
| Calcium | 55.5 mg | 208.6 mg |
| Iron | 0.45 mg | 1.70 mg |
| Magnesium | 22.5 mg | 84.6 mg |
| Phosphorus | 83.4 mg | 313.1 mg |
| Potassium | 111 mg | 417 mg |
| Sodium | 18 mg | 67 mg |
| Zinc | 0.43 mg | 1.60 mg |
| Copper | 0.12 mg | 0.46 mg |
| Manganese | 0.26 mg | 0.97 mg |
| Selenium | 1.2 µg | 4.7 µg |
| Vitamin C | 4.6 mg | 17.3 mg |
| Vitamin A (RAE) | 20.1 µg | 75.3 µg |
| Vitamin E | 0.17 mg | 0.62 mg |
| Vitamin K | 0.8 µg | 3.1 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.32 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.39 mg |
| Niacin (Vitamin B3) | 0.79 mg | 2.97 mg |
| Vitamin B6 | 0.09 mg | 0.35 mg |
| Folate (DFE) | 17.3 µg | 65.1 µg |
| Choline | 8.3 mg | 31.3 mg |
