Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa | 220 g | Sweet, Astringent · Heating |
 Unsweetened oat milk | 600 g | Sweet · Neutral |
 Blueberries | 160 g | Sweet, Astringent, Sour · 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 quinoa as appropriate.
- Combine it with the water and simmer until the grain begins to soften.
- Add the unsweetened oat milk and blueberries, 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)
Quinoa Blueberry 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 Quinoa Blueberry Porridge
| Nutrient | Per 100g | Per Serving (1 serving (356g)) |
|---|---|---|
| Energy (Calories) | 88 kcal | 315 kcal |
| Protein | 2.6 g | 9.2 g |
| Total Carbohydrates | 15.4 g | 54.8 g |
| Dietary Fiber | 1.7 g | 6.0 g |
| Total Sugars | 3.4 g | 12.0 g |
| Total Fat | 2.0 g | 7.0 g |
| Calcium | 77.2 mg | 274.9 mg |
| Iron | 0.86 mg | 3.08 mg |
| Magnesium | 35.4 mg | 126.0 mg |
| Phosphorus | 81.2 mg | 288.9 mg |
| Potassium | 106 mg | 378 mg |
| Sodium | 20 mg | 72 mg |
| Zinc | 0.59 mg | 2.09 mg |
| Copper | 0.11 mg | 0.41 mg |
| Manganese | 0.39 mg | 1.37 mg |
| Selenium | 2.0 µg | 7.0 µg |
| Vitamin C | 1.1 mg | 4.0 mg |
| Vitamin A (RAE) | 0.5 µg | 1.9 µg |
| Vitamin E | 1.44 mg | 5.12 mg |
| Vitamin K | 3.0 µg | 10.7 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.25 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.21 mg |
| Niacin (Vitamin B3) | 0.32 mg | 1.12 mg |
| Vitamin B6 | 0.08 mg | 0.30 mg |
| Folate (DFE) | 30.0 µg | 106.6 µg |
| Choline | 12.4 mg | 44.1 mg |
