Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain | 220 g | Sweet, Astringent · Neutral |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 Raisins | 28 g | Sweet · Cooling |
 Ghee | 16 g | Sweet · Cooling |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
 Rock sugar | 24 g | Sweet · Cooling |
| Water | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse or dry-toast the amaranth grain as appropriate for the grain.
- Warm the ghee and bloom the cardamom.
- Add the grain and fennel seeds, raisins; stir for one minute.
- Pour in the water and cook at a steady simmer until tender and cohesive.
- Season with rock sugar, rest covered briefly, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary warm-breakfast cooking)
Amaranth Fennel Breakfast Bowl is a freshly cooked warm breakfast rather than a chilled cereal. 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 Amaranth Fennel Breakfast Bowl
| Nutrient | Per 100g | Per Serving (1 serving (285g)) |
|---|---|---|
| Energy (Calories) | 100 kcal | 286 kcal |
| Protein | 2.7 g | 7.8 g |
| Total Carbohydrates | 16.6 g | 47.3 g |
| Dietary Fiber | 1.5 g | 4.4 g |
| Total Sugars | 3.8 g | 10.9 g |
| Total Fat | 2.8 g | 8.0 g |
| Calcium | 37.7 mg | 107.6 mg |
| Iron | 1.63 mg | 4.66 mg |
| Magnesium | 50.4 mg | 144.0 mg |
| Phosphorus | 111.1 mg | 317.1 mg |
| Potassium | 126 mg | 359 mg |
| Sodium | 4 mg | 12 mg |
| Zinc | 0.58 mg | 1.66 mg |
| Copper | 0.12 mg | 0.35 mg |
| Manganese | 0.69 mg | 1.98 mg |
| Selenium | 3.7 µg | 10.4 µg |
| Vitamin C | 0.9 mg | 2.6 mg |
| Vitamin A (RAE) | 11.8 µg | 33.8 µg |
| Vitamin E | 0.77 mg | 2.20 mg |
| Vitamin K | 0.2 µg | 0.5 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.12 mg |
| Niacin (Vitamin B3) | 0.21 mg | 0.60 mg |
| Vitamin B6 | 0.12 mg | 0.34 mg |
| Folate (DFE) | 15.8 µg | 45.1 µg |
| Choline | 13.8 mg | 39.3 mg |
