Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats | 180 g | Sweet · Heating |
 Plain yogurt | 260 g | Sour, Sweet · Heating |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Mustard seeds | 3 g | Pungent · Heating |
 Cumin seeds | 2 g | Pungent, Bitter · Heating |
 Ghee | 10 g | Sweet · Cooling |
 Rock salt | 3 g | Salty · Cooling |
| Water | 520 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cook the oats with the water and rock salt until soft but not gluey.
- Spread the oats in a bowl and let them cool until lukewarm.
- Whisk the yogurt smooth and fold it through the oats.
- Warm the ghee, pop the mustard seeds, and crisp the cumin and curry leaves.
- Pour the tempering over the bowl and serve at room temperature.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian curd-grain adaptation)
Yogurt is folded into fully cooked, cooled oats for a savory breakfast bowl. Vata: serve less cool and add a little ghee. Pitta: keep spices mild. Kapha: use more water in the oats and a smaller yogurt portion.
USDA Nutrition Facts for Curd Oats Bowl
| Nutrient | Per 100g | Per Serving (1 serving (245g)) |
|---|---|---|
| Energy (Calories) | 102 kcal | 250 kcal |
| Protein | 3.6 g | 8.7 g |
| Total Carbohydrates | 14.2 g | 34.7 g |
| Dietary Fiber | 1.9 g | 4.7 g |
| Total Sugars | 1.3 g | 3.1 g |
| Total Fat | 3.6 g | 8.7 g |
| Calcium | 50.2 mg | 123.0 mg |
| Iron | 0.95 mg | 2.32 mg |
| Magnesium | 30.8 mg | 75.5 mg |
| Phosphorus | 105.2 mg | 258.1 mg |
| Potassium | 117 mg | 287 mg |
| Sodium | 133 mg | 327 mg |
| Zinc | 0.81 mg | 1.99 mg |
| Copper | 0.08 mg | 0.20 mg |
| Manganese | 0.01 mg | 0.04 mg |
| Selenium | 6.5 µg | 16.0 µg |
| Vitamin C | 0.2 mg | 0.4 mg |
| Vitamin A (RAE) | 21.8 µg | 53.4 µg |
| Vitamin E | 0.15 mg | 0.36 mg |
| Vitamin K | 2.9 µg | 7.1 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.25 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.23 mg |
| Niacin (Vitamin B3) | 0.27 mg | 0.65 mg |
| Vitamin B6 | 0.03 mg | 0.08 mg |
| Folate (DFE) | 8.2 µg | 20.2 µg |
| Choline | 12.2 mg | 30.0 mg |
