Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats | 220 g | Sweet · Heating |
 Unsweetened almond milk | 620 g | Sweet · Heating |
 Apple, diced | 220 g | Sweet, Astringent · Cooling |
 Almonds, chopped | 35 g | Sweet · Heating |
 Cinnamon | 2 g | Sweet, Pungent, Astringent · Heating |
 Rock sugar | 20 g | Sweet · Cooling |
| Water | 420 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse or dry-toast the rolled oats as appropriate.
- Combine it with the water and simmer until the grain begins to soften.
- Add the unsweetened almond milk and diced apple, chopped almonds; 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 Apple Almond Oat 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 Apple Almond Oat Porridge
| Nutrient | Per 100g | Per Serving (1 serving (384g)) |
|---|---|---|
| Energy (Calories) | 89 kcal | 344 kcal |
| Protein | 2.6 g | 10.1 g |
| Total Carbohydrates | 14.1 g | 54.3 g |
| Dietary Fiber | 2.1 g | 8.1 g |
| Total Sugars | 3.5 g | 13.4 g |
| Total Fat | 2.6 g | 10.1 g |
| Calcium | 85.5 mg | 328.6 mg |
| Iron | 0.84 mg | 3.23 mg |
| Magnesium | 30.0 mg | 115.3 mg |
| Phosphorus | 83.0 mg | 319.0 mg |
| Potassium | 95 mg | 367 mg |
| Sodium | 26 mg | 100 mg |
| Zinc | 0.68 mg | 2.60 mg |
| Copper | 0.10 mg | 0.37 mg |
| Manganese | 0.03 mg | 0.11 mg |
| Selenium | 4.2 µg | 16.1 µg |
| Vitamin C | 0.00 mg | 0.02 mg |
| Vitamin A (RAE) | 17.0 µg | 65.3 µg |
| Vitamin E | 3.29 mg | 12.65 mg |
| Vitamin K | 0.6 µg | 2.2 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.27 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.26 mg |
| Niacin (Vitamin B3) | 0.29 mg | 1.11 mg |
| Vitamin B6 | 0.02 mg | 0.10 mg |
| Folate (DFE) | 5.8 µg | 22.4 µg |
| Choline | 9.0 mg | 34.4 mg |
