Ayurvedic Rice Pudding
In Ayurveda, kheer (rice pudding) is considered a highly nourishing and sattvic food that promotes vitality, balance, and digestion… it’s the kind of dish that loves you back and makes you want to give free hugs or smile at a stranger!
Made with milk, rice, and natural sweeteners, it enhances ojas (life energy), supporting immunity, strength, and mental clarity. The cooling properties of milk and the sweetness of rice help pacify Pitta and Vata doshas, making it a soothing and hydrating dish, especially beneficial for those with excess body heat or digestive sensitivities.
Kheer is easy to digest, making it a nice choice for post-illness recovery, pregnant and lactating women, and those with weak digestion. Spices like cardamom, saffron, and nutmeg aid in digestion, prevent bloating and calm the nervous system. It’s also a rejuvenating food that supports tissue healing and overall well-being.
To enhance its Ayurvedic benefits, kheer should be made with fresh unhomogenised cow milk or almond milk, natural sweeteners like jaggery or dates, and warming spices to balance Kapha. Consuming it warm improves digestion and absorption, making it a wholesome and restorative dish for all ages, including kids!
this dish is typically served as a cold dessert but Cold food weakens your agni (digestive fire), so best to enjoy it warm for better digestion. Personally, I love it as my first meal of the day… super nourishing and totally delicious!
Serving – 1
Ingredients
1/4 cup basmati rice
1 cup water
1/4 cup milk of choice (e.g., unhomogenised milk or almond milk)
1 Tbsp. ghee
1 medjool date
½ tsp. cinnamon
½ tsp. nutmeg
½ tsp. cardamom
½ tsp. salt
Jaggery, coconut sugar, or maple syrup
Optional
Honey drizzled on top once cooled (honey becomes toxic if heated)
Coconut flakes or shredded coconut
Pistachios
Method
Melt the ghee in a pot over low heat.
Add the spices and toast until fragrant.
Stir in the rice and water and combine well.
Bring to a gentle boil, then cover and simmer for 15–25 minutes, stirring occasionally.
Add in the sweeteners and milk and cook for another 15–25 minutes.
You want the rice to be super soft, like a pudding.
Once done, let it cool just a bit, allowing the flavours to mingle and harmonise. Then, find a cosy spot, take a deep breath, and savour each spoonful with a smile.
Dosha Adaptation Guide
VATA – Enjoy as is or use organic cow’s milk if suitable. Add saffron for a heart and nervous system tonic.
PITTA – Add extra cardamom and a splash of rose water for cooling effects.
KAPHA – Substitute quinoa or brown rice, use lighter milk (e.g., almond), and add ginger and black pepper to reduce heaviness.
