Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats | 220 g | Sweet · Heating |
 Carrot, diced small | 100 g | Sweet, Bitter · Heating |
 Spinach, chopped | 100 g | Astringent, Sweet · Cooling |
 Ghee | 16 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Fresh ginger | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 720 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse or dry-toast the rolled oats as appropriate for the grain.
- Warm the ghee and bloom the cumin and ginger.
- Add the grain and diced small carrot, chopped spinach; stir for one minute.
- Pour in the water and cook at a steady simmer until tender and cohesive.
- Season with rock salt, rest covered briefly, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary warm-breakfast cooking)
Savory Oat Tiffin 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 Savory Oat Tiffin Bowl
| Nutrient | Per 100g | Per Serving (1 serving (292g)) |
|---|---|---|
| Energy (Calories) | 90 kcal | 263 kcal |
| Protein | 2.9 g | 8.3 g |
| Total Carbohydrates | 14.1 g | 41.1 g |
| Dietary Fiber | 2.4 g | 6.9 g |
| Total Sugars | 0.6 g | 1.9 g |
| Total Fat | 2.7 g | 7.9 g |
| Calcium | 25.5 mg | 74.6 mg |
| Iron | 1.23 mg | 3.60 mg |
| Magnesium | 35.5 mg | 103.7 mg |
| Phosphorus | 85.9 mg | 250.8 mg |
| Potassium | 150 mg | 437 mg |
| Sodium | 150 mg | 437 mg |
| Zinc | 0.77 mg | 2.25 mg |
| Copper | 0.10 mg | 0.29 mg |
| Manganese | 0.10 mg | 0.29 mg |
| Selenium | 5.6 µg | 16.2 µg |
| Vitamin C | 3.0 mg | 8.6 mg |
| Vitamin A (RAE) | 123.3 µg | 360.1 µg |
| Vitamin E | 0.37 mg | 1.09 mg |
| Vitamin K | 43.0 µg | 125.5 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.29 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.37 mg | 1.09 mg |
| Vitamin B6 | 0.05 mg | 0.14 mg |
| Folate (DFE) | 24.3 µg | 71.1 µg |
| Choline | 10.5 mg | 30.7 mg |
