Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Lotus seeds (makhana) | 160 g | Sweet, Astringent · Cooling |
 Whole cow milk | 1250 g | Sweet · Cooling |
 Pistachios, chopped | 28 g | Sweet, Astringent · Heating |
 Rock sugar | 70 g | Sweet · Cooling |
 Green cardamom | 1.5 g | Sweet, Pungent · Cooling |
 Ghee | 8 g | Sweet · Cooling |
Step-by-Step Preparation
- Rinse or wipe the lotus seeds (makhana) as appropriate and coat it with the ghee in a heavy pan.
- Pour in the milk and bring it slowly to a simmer, stirring across the base of the pan.
- Cook gently until the lotus seeds (makhana) is fully tender and the milk lightly thickens.
- Add the rock sugar and chopped pistachios; simmer only until dissolved.
- Crush in the cardamom, rest for five minutes, and serve warm or at room temperature.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Indian kheer and payasam tradition)
Makhana Kheer is a rich milk sweet intended as a small, freshly prepared portion. Vata: serve warm with the stated ghee. Pitta: use less sugar and favor cardamom or saffron. Kapha: take only a small portion and do not serve chilled.
USDA Nutrition Facts for Makhana Kheer
| Nutrient | Per 100g | Per Serving (1 serving (252g)) |
|---|---|---|
| Energy (Calories) | 93 kcal | 235 kcal |
| Protein | 3.5 g | 8.9 g |
| Total Carbohydrates | 10.8 g | 27.4 g |
| Dietary Fiber | 0.2 g | 0.6 g |
| Total Sugars | 8.7 g | 22.0 g |
| Total Fat | 4.1 g | 10.3 g |
| Calcium | 108.3 mg | 274.0 mg |
| Iron | 0.19 mg | 0.48 mg |
| Magnesium | 18.2 mg | 46.2 mg |
| Phosphorus | 110.1 mg | 278.6 mg |
| Potassium | 182 mg | 461 mg |
| Sodium | 31 mg | 80 mg |
| Zinc | 0.42 mg | 1.07 mg |
| Copper | 0.04 mg | 0.09 mg |
| Manganese | 0.12 mg | 0.29 mg |
| Selenium | 1.7 µg | 4.4 µg |
| Vitamin C | 0.1 mg | 0.3 mg |
| Vitamin A (RAE) | 31.4 µg | 79.3 µg |
| Vitamin E | 0.53 mg | 1.34 mg |
| Vitamin K | 0.3 µg | 0.7 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.20 mg |
| Riboflavin (Vitamin B2) | 0.12 mg | 0.31 mg |
| Niacin (Vitamin B3) | 0.16 mg | 0.40 mg |
| Vitamin B6 | 0.10 mg | 0.25 mg |
| Folate (DFE) | 3.9 µg | 9.8 µg |
| Choline | 14.8 mg | 37.4 mg |
