Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats | 180 g | Sweet · Heating |
 Whole cow milk | 950 g | Sweet · Cooling |
 Ripe banana, sliced | 220 g | Sweet, Astringent · Cooling |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
 Rock sugar | 55 g | Sweet · Cooling |
Step-by-Step Preparation
- Prepare the rolled oats and combine it with the whole cow milk in a heavy pan.
- Bring to a gentle simmer, stirring frequently across the base of the pan.
- Add the sliced ripe banana and continue until the mixture thickens.
- Stir in the sweetener and cardamom and cook only until dissolved.
- Rest for five minutes and serve warm or at room temperature.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international lacto-vegetarian pudding adaptation)
This banana oat pudding is flagged for combining banana with cow milk. Vata: serve warm and soft. Pitta: use little cinnamon. Kapha: take a small bowl. Compliant variant: replace cow milk with unsweetened oat milk.
USDA Nutrition Facts for Banana Dairy Oat Pudding
| Nutrient | Per 100g | Per Serving (1 serving (234g)) |
|---|---|---|
| Energy (Calories) | 119 kcal | 279 kcal |
| Protein | 4.1 g | 9.5 g |
| Total Carbohydrates | 19.3 g | 45.3 g |
| Dietary Fiber | 1.7 g | 4.0 g |
| Total Sugars | 9.2 g | 21.5 g |
| Total Fat | 3.1 g | 7.2 g |
| Calcium | 90.9 mg | 212.9 mg |
| Iron | 0.60 mg | 1.40 mg |
| Magnesium | 30.2 mg | 70.7 mg |
| Phosphorus | 124.3 mg | 291.3 mg |
| Potassium | 205 mg | 479 mg |
| Sodium | 27 mg | 62 mg |
| Zinc | 0.78 mg | 1.83 mg |
| Copper | 0.06 mg | 0.15 mg |
| Manganese | 0.06 mg | 0.15 mg |
| Selenium | 5.2 µg | 12.1 µg |
| Vitamin C | 1.4 mg | 3.2 mg |
| Vitamin A (RAE) | 22.1 µg | 51.8 µg |
| Vitamin E | 0.12 mg | 0.27 mg |
| Vitamin K | 0.5 µg | 1.3 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.24 mg |
| Riboflavin (Vitamin B2) | 0.13 mg | 0.29 mg |
| Niacin (Vitamin B3) | 0.32 mg | 0.75 mg |
| Vitamin B6 | 0.11 mg | 0.26 mg |
| Folate (DFE) | 7.2 µg | 16.9 µg |
| Choline | 18.7 mg | 43.9 mg |
