Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats | 220 g | Sweet · Heating |
 Cinnamon | 2 g | Sweet, Pungent, Astringent · Heating |
 Ghee | 16 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
 Rock sugar | 24 g | Sweet · Cooling |
| Water | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the rolled oats and cut the cinnamon evenly.
- Warm the ghee and bloom the cardamom until aromatic.
- Add the main ingredient and vegetables, stir for one minute, then pour in the water.
- Cook at a steady simmer until tender and cohesive; stir more often as the mixture thickens.
- Season with rock sugar, rest covered briefly, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Ayurvedic-influenced spiced porridge tradition)
Spiced Oats Porridge is served freshly cooked and warm as a grain-based morning meal. Vata: make it softer and use a little extra ghee. Pitta: favor cooling aromatics and moderate sour garnish. Kapha: keep it light, dry, and modestly spiced.
USDA Nutrition Facts for Spiced Oats Porridge
| Nutrient | Per 100g | Per Serving (1 serving (279g)) |
|---|---|---|
| Energy (Calories) | 97 kcal | 272 kcal |
| Protein | 2.7 g | 7.4 g |
| Total Carbohydrates | 15.8 g | 44.1 g |
| Dietary Fiber | 2.1 g | 6.0 g |
| Total Sugars | 2.4 g | 6.6 g |
| Total Fat | 2.8 g | 7.8 g |
| Calcium | 17.3 mg | 48.1 mg |
| Iron | 1.04 mg | 2.91 mg |
| Magnesium | 29.3 mg | 81.6 mg |
| Phosphorus | 82.5 mg | 230.1 mg |
| Potassium | 78 mg | 218 mg |
| Sodium | 5 mg | 13 mg |
| Zinc | 0.75 mg | 2.09 mg |
| Copper | 0.09 mg | 0.25 mg |
| Manganese | 0.07 mg | 0.18 mg |
| Selenium | 5.7 µg | 16.0 µg |
| Vitamin C | 0.05 mg | 0.1 mg |
| Vitamin A (RAE) | 12.2 µg | 34.2 µg |
| Vitamin E | 0.16 mg | 0.43 mg |
| Vitamin K | 0.6 µg | 1.6 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.26 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.09 mg |
| Niacin (Vitamin B3) | 0.24 mg | 0.66 mg |
| Vitamin B6 | 0.02 mg | 0.06 mg |
| Folate (DFE) | 6.3 µg | 17.7 µg |
| Choline | 8.4 mg | 23.4 mg |
