Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Lotus seeds (makhana) | 155 g | Sweet, Astringent · Cooling |
 Whole cow milk | 1200 g | Sweet · Cooling |
 Pistachios, chopped | 40 g | Sweet, Astringent · Heating |
 Saffron strands | 0.15 g | Pungent, Bitter · Heating |
 Rock sugar | 62 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, saffron strands; 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)
Pistachio 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 Pistachio Makhana Kheer
| Nutrient | Per 100g | Per Serving (1 serving (244g)) |
|---|---|---|
| Energy (Calories) | 96 kcal | 235 kcal |
| Protein | 3.7 g | 9.0 g |
| Total Carbohydrates | 10.7 g | 26.1 g |
| Dietary Fiber | 0.3 g | 0.8 g |
| Total Sugars | 8.4 g | 20.4 g |
| Total Fat | 4.5 g | 10.9 g |
| Calcium | 108.6 mg | 265.5 mg |
| Iron | 0.22 mg | 0.55 mg |
| Magnesium | 19.3 mg | 47.2 mg |
| Phosphorus | 114.0 mg | 278.6 mg |
| Potassium | 191 mg | 467 mg |
| Sodium | 31 mg | 77 mg |
| Zinc | 0.44 mg | 1.08 mg |
| Copper | 0.05 mg | 0.11 mg |
| Manganese | 0.13 mg | 0.32 mg |
| Selenium | 1.8 µg | 4.3 µg |
| Vitamin C | 0.2 mg | 0.4 mg |
| Vitamin A (RAE) | 31.6 µg | 77.2 µg |
| Vitamin E | 0.76 mg | 1.85 mg |
| Vitamin K | 0.3 µg | 0.7 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.21 mg |
| Riboflavin (Vitamin B2) | 0.12 mg | 0.30 mg |
| Niacin (Vitamin B3) | 0.17 mg | 0.41 mg |
| Vitamin B6 | 0.11 mg | 0.28 mg |
| Folate (DFE) | 4.4 µg | 10.7 µg |
| Choline | 14.7 mg | 35.9 mg |
