Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats | 220 g | Sweet · Heating |
 Unsweetened oat milk | 620 g | Sweet · Neutral |
 Pear, diced | 230 g | Sweet, Astringent · Cooling |
 Fennel seeds | 2 g | Sweet, Pungent, Bitter · Cooling |
 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 oat milk and diced pear, fennel seeds; 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 Pear 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 Pear Oat Porridge
| Nutrient | Per 100g | Per Serving (1 serving (378g)) |
|---|---|---|
| Energy (Calories) | 88 kcal | 333 kcal |
| Protein | 2.3 g | 8.6 g |
| Total Carbohydrates | 15.8 g | 60.0 g |
| Dietary Fiber | 2.3 g | 8.6 g |
| Total Sugars | 3.8 g | 14.3 g |
| Total Fat | 1.9 g | 7.4 g |
| Calcium | 76.1 mg | 288.2 mg |
| Iron | 0.77 mg | 2.90 mg |
| Magnesium | 25.3 mg | 95.6 mg |
| Phosphorus | 70.3 mg | 266.2 mg |
| Potassium | 80 mg | 304 mg |
| Sodium | 20 mg | 75 mg |
| Zinc | 0.63 mg | 2.39 mg |
| Copper | 0.09 mg | 0.33 mg |
| Manganese | 0.04 mg | 0.15 mg |
| Selenium | 4.8 µg | 18.3 µg |
| Vitamin C | 0.7 mg | 2.6 mg |
| Vitamin A (RAE) | 0.2 µg | 0.7 µg |
| Vitamin E | 0.26 mg | 0.97 mg |
| Vitamin K | 1.6 µg | 6.1 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.30 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.12 mg |
| Niacin (Vitamin B3) | 0.22 mg | 0.84 mg |
| Vitamin B6 | 0.02 mg | 0.08 mg |
| Folate (DFE) | 6.5 µg | 24.8 µg |
| Choline | 7.5 mg | 28.3 mg |
