Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Finger millet grain | 170 g | Sweet, Astringent · Cooling |
 Whole cow milk | 1200 g | Sweet · Cooling |
 Saffron strands | 0.15 g | Pungent, Bitter · Heating |
 Rock sugar | 65 g | Sweet · Cooling |
 Green cardamom | 1.5 g | Sweet, Pungent · Cooling |
 Ghee | 8 g | Sweet · Cooling |
Step-by-Step Preparation
- Rinse or wipe the finger millet grain 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 finger millet grain is fully tender and the milk lightly thickens.
- Add the rock sugar and 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)
Ragi 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 Ragi Kheer
| Nutrient | Per 100g | Per Serving (1 serving (240g)) |
|---|---|---|
| Energy (Calories) | 111 kcal | 267 kcal |
| Protein | 3.6 g | 8.6 g |
| Total Carbohydrates | 16.3 g | 39.2 g |
| Dietary Fiber | 1.3 g | 3.2 g |
| Total Sugars | 8.5 g | 20.5 g |
| Total Fat | 3.4 g | 8.3 g |
| Calcium | 145.5 mg | 350.3 mg |
| Iron | 0.56 mg | 1.35 mg |
| Magnesium | 27.4 mg | 66.0 mg |
| Phosphorus | 108.8 mg | 262.0 mg |
| Potassium | 178 mg | 429 mg |
| Sodium | 32 mg | 78 mg |
| Zinc | 0.65 mg | 1.58 mg |
| Copper | 0.08 mg | 0.19 mg |
| Manganese | 0.41 mg | 0.98 mg |
| Selenium | 3.4 µg | 8.2 µg |
| Vitamin C | 0.03 mg | 0.07 mg |
| Vitamin A (RAE) | 31.4 µg | 75.6 µg |
| Vitamin E | 0.08 mg | 0.18 mg |
| Vitamin K | 0.6 µg | 1.6 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.14 mg | 0.33 mg |
| Niacin (Vitamin B3) | 0.25 mg | 0.59 mg |
| Vitamin B6 | 0.06 mg | 0.14 mg |
| Folate (DFE) | 0.01 µg | 0.02 µg |
| Choline | 14.9 mg | 35.9 mg |
