Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Chestnuts, roasted and milled fine | 150 g | Sweet, Astringent · Heating |
 Oat milk, unsweetened and warmed | 600 g | Sweet · Neutral |
 Fennel seeds, ground fresh | 3 g | Sweet, Pungent, Bitter · Cooling |
 Rock sugar, finely crushed | 24 g | Sweet · Cooling |
| Water, freshly boiled | 280 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 280 ml (about 1 1/4 cups) water and 600 ml oat drink for Vrat Chestnut Oat-Milk Porridge; heat them separately over low heat so neither addition dilutes or cools the next stage unexpectedly.
- Whisk the chestnut meal into hot water in a thin stream so it disperses without lumps. Whisk for 50 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Add the warmed oat drink and ground fennel, then simmer while stirring until the porridge coats the spoon. Maintain gentle medium heat for 12–14 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Take the pot off the flame, dissolve the crushed rock sugar, and serve the porridge warm. Give the spices about 30 seconds before adding the larger pieces, then continue over low heat for 2–3 minutes, moving the pan often, until the raw aroma is gone.
- Rest Vrat Chestnut Oat-Milk Porridge 5 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Plant milk keeps this singhara-style fasting porridge free of fruit-dairy concerns Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Vrat Chestnut Oat-Milk Porridge
| Nutrient | Per 100g | Per Serving (1 serving (264g)) |
|---|---|---|
| Energy (Calories) | 70 kcal | 185 kcal |
| Protein | 0.9 g | 2.3 g |
| Total Carbohydrates | 13.0 g | 34.3 g |
| Dietary Fiber | 1.1 g | 3.0 g |
| Total Sugars | 4.9 g | 13.0 g |
| Total Fat | 1.7 g | 4.4 g |
| Calcium | 96.3 mg | 254.5 mg |
| Iron | 0.30 mg | 0.80 mg |
| Magnesium | 10.6 mg | 28.0 mg |
| Phosphorus | 27.9 mg | 73.8 mg |
| Potassium | 99 mg | 262 mg |
| Sodium | 26 mg | 69 mg |
| Zinc | 0.20 mg | 0.53 mg |
| Copper | 0.09 mg | 0.25 mg |
| Manganese | 0.02 mg | 0.05 mg |
| Selenium | 1.0 µg | 2.7 µg |
| Vitamin C | 3.7 mg | 9.9 mg |
| Vitamin A (RAE) | 0.2 µg | 0.4 µg |
| Vitamin E | 0.28 mg | 0.74 mg |
| Vitamin K | 2.0 µg | 5.2 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.08 mg |
| Niacin (Vitamin B3) | 0.24 mg | 0.63 mg |
| Vitamin B6 | 0.07 mg | 0.20 mg |
| Folate (DFE) | 11.1 µg | 29.2 µg |
| Choline | 1.3 mg | 3.6 mg |
