Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet | 170 g | Sweet · Heating |
 Whole cow milk | 950 g | Sweet · Cooling |
 Ripe mango, diced | 210 g | Sweet · Cooling |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
 Rock sugar | 55 g | Sweet · Cooling |
Step-by-Step Preparation
- Prepare the proso millet 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 diced ripe mango 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 millet pudding is flagged because mango is combined with cow milk. Vata: serve warm and soft. Pitta: keep sweetener modest. Kapha: take a small serving. Compliant variant: replace cow milk with unsweetened almond milk.
USDA Nutrition Facts for Mango Dairy Millet Pudding
| Nutrient | Per 100g | Per Serving (1 serving (231g)) |
|---|---|---|
| Energy (Calories) | 113 kcal | 261 kcal |
| Protein | 3.7 g | 8.6 g |
| Total Carbohydrates | 18.4 g | 42.5 g |
| Dietary Fiber | 1.3 g | 3.0 g |
| Total Sugars | 9.3 g | 21.5 g |
| Total Fat | 2.8 g | 6.4 g |
| Calcium | 87.3 mg | 201.6 mg |
| Iron | 0.41 mg | 0.94 mg |
| Magnesium | 23.9 mg | 55.2 mg |
| Phosphorus | 106.4 mg | 245.9 mg |
| Potassium | 153 mg | 354 mg |
| Sodium | 27 mg | 62 mg |
| Zinc | 0.51 mg | 1.19 mg |
| Copper | 0.11 mg | 0.25 mg |
| Manganese | 0.23 mg | 0.53 mg |
| Selenium | 1.7 µg | 4.0 µg |
| Vitamin C | 5.5 mg | 12.8 mg |
| Vitamin A (RAE) | 30.1 µg | 69.6 µg |
| Vitamin E | 0.19 mg | 0.43 mg |
| Vitamin K | 1.0 µg | 2.2 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.14 mg | 0.32 mg |
| Niacin (Vitamin B3) | 0.75 mg | 1.74 mg |
| Vitamin B6 | 0.11 mg | 0.25 mg |
| Folate (DFE) | 16.9 µg | 39.1 µg |
| Choline | 13.4 mg | 30.8 mg |
