Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Finger millet flour | 260 g | Sweet, Astringent · Cooling |
 Ripe mango, mashed | 180 g | Sweet · Cooling |
 Whole cow milk | 380 g | Sweet · Cooling |
 Ghee | 20 g | Sweet · Cooling |
 Cinnamon | 1.5 g | Sweet, Pungent, Astringent · Heating |
 Maple syrup | 24 g | Sweet · Cooling |
Step-by-Step Preparation
- Whisk the finger millet flour, cinnamon, and Whole cow milk into a thick, pourable batter.
- Fold in the mashed ripe mango and rest for ten minutes.
- Heat a griddle and brush it lightly with ghee.
- Cook small pancakes until bubbles set at the surface, then turn and finish the second side.
- Serve warm with only a light drizzle of maple syrup.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international lacto-vegetarian pancake adaptation)
These ragi pancakes are flagged because mango is combined with cow milk. Vata: serve warm and soft. Pitta: use little cinnamon. Kapha: take a small portion. Compliant variant: use unsweetened almond milk instead of cow milk.
USDA Nutrition Facts for Mango Dairy Ragi Pancakes
| Nutrient | Per 100g | Per Serving (1 serving (216g)) |
|---|---|---|
| Energy (Calories) | 163 kcal | 354 kcal |
| Protein | 3.8 g | 8.2 g |
| Total Carbohydrates | 27.2 g | 58.9 g |
| Dietary Fiber | 3.8 g | 8.2 g |
| Total Sugars | 6.7 g | 14.6 g |
| Total Fat | 4.4 g | 9.4 g |
| Calcium | 170.3 mg | 368.5 mg |
| Iron | 1.44 mg | 3.11 mg |
| Magnesium | 51.9 mg | 112.3 mg |
| Phosphorus | 110.6 mg | 239.3 mg |
| Potassium | 241 mg | 521 mg |
| Sodium | 19 mg | 40 mg |
| Zinc | 1.01 mg | 2.18 mg |
| Copper | 0.23 mg | 0.49 mg |
| Manganese | 1.08 mg | 2.34 mg |
| Selenium | 5.6 µg | 12.1 µg |
| Vitamin C | 7.6 mg | 16.4 mg |
| Vitamin A (RAE) | 45.2 µg | 97.8 µg |
| Vitamin E | 0.36 mg | 0.77 mg |
| Vitamin K | 2.2 µg | 4.7 µg |
| Thiamin (Vitamin B1) | 0.14 mg | 0.31 mg |
| Riboflavin (Vitamin B2) | 0.15 mg | 0.34 mg |
| Niacin (Vitamin B3) | 0.59 mg | 1.28 mg |
| Vitamin B6 | 0.07 mg | 0.14 mg |
| Folate (DFE) | 9.0 µg | 19.4 µg |
| Choline | 10.0 mg | 21.6 mg |
