Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats | 170 g | Sweet · Heating |
 Whole cow milk | 1150 g | Sweet · Cooling |
 Almonds, chopped | 28 g | Sweet · Heating |
 Rock sugar | 60 g | Sweet · Cooling |
 Green cardamom | 1.5 g | Sweet, Pungent · Cooling |
 Ghee | 8 g | Sweet · Cooling |
Step-by-Step Preparation
- Rinse or wipe the rolled oats 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 rolled oats is fully tender and the milk lightly thickens.
- Add the rock sugar and chopped almonds; 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)
Oats Cardamom 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 Oats Cardamom Kheer
| Nutrient | Per 100g | Per Serving (1 serving (236g)) |
|---|---|---|
| Energy (Calories) | 128 kcal | 303 kcal |
| Protein | 4.7 g | 11.0 g |
| Total Carbohydrates | 16.6 g | 39.2 g |
| Dietary Fiber | 1.5 g | 3.4 g |
| Total Sugars | 8.3 g | 19.7 g |
| Total Fat | 5.0 g | 11.8 g |
| Calcium | 111.8 mg | 264.1 mg |
| Iron | 0.60 mg | 1.42 mg |
| Magnesium | 32.0 mg | 75.7 mg |
| Phosphorus | 140.6 mg | 332.2 mg |
| Potassium | 180 mg | 426 mg |
| Sodium | 32 mg | 75 mg |
| Zinc | 0.85 mg | 2.01 mg |
| Copper | 0.07 mg | 0.17 mg |
| Manganese | 0.03 mg | 0.07 mg |
| Selenium | 5.1 µg | 12.0 µg |
| Vitamin C | 0.02 mg | 0.05 mg |
| Vitamin A (RAE) | 30.7 µg | 72.5 µg |
| Vitamin E | 0.58 mg | 1.37 mg |
| Vitamin K | 0.5 µg | 1.3 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.24 mg |
| Riboflavin (Vitamin B2) | 0.16 mg | 0.37 mg |
| Niacin (Vitamin B3) | 0.29 mg | 0.69 mg |
| Vitamin B6 | 0.06 mg | 0.15 mg |
| Folate (DFE) | 4.9 µg | 11.6 µg |
| Choline | 20.4 mg | 48.3 mg |
