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Expert Dietitian’s Guide to Ganesha’s Beloved Kheer/Payas/Payasam

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Any festival is incomplete without the regional form of Kheer/Payas/Payasam offered to Lord Ganesha. As we enter the third day of Ganesh Utsav on 21st September 2012, here’s a little detail on Kheer. There are at least 50 variants of Kheer prepared across India that I am aware of, and there may be more! 😊 However, I have ensured that my version is not too elaborate, requiring too many ingredients or long hours of cooking. Typically, Kheer is a sweet made using milk (boiled to half its quantity on a low flame) mixed with sugar/jaggery, along with vermicelli/sevainya made from wheat or rice flour. It can also be made from broken wheat/semolina or cracked rice (Govindobhog rice is the best option for rice kheer) and sometimes a mix of rice and dals/pulses (green gram/bengal gram).

Note: When milk recipes are cooked on a low flame for a longer time, the taste is certainly richer compared to short-time, high-flame cooking!

My Version of Kheer:

Ingredients:

  1. Milk – 4 cups (boil on low flame for 30 minutes; leave a small porcelain dish in the pot to prevent spilling or burning)
  2. Jaggery – 1/2 cup (grated)
  3. Milk Maid – 100 ml
  4. Broken wheat (Bansi Rava) – 1/2 cup (soak for 30 minutes before cooking)
  5. Clarified butter (Ghee) – 20 gm
  6. Dry fruits (cashews, raisins, and almonds)
  7. Cardamom and saffron for flavor and color

Method:

  1. Pressure cook the soaked broken wheat with its soaking water for 4-5 whistles.
  2. Heat a frying pan, add ghee, and fry the dry fruits until golden.
  3. Add the cooked broken wheat to the pan and mix on a low flame for a few minutes.
  4. Add grated jaggery and Milk Maid diluted with 100 ml of water. Cook for 2-3 minutes until the jaggery melts, stirring continuously.
  5. Slowly add the reduced milk, keep stirring, and allow it to boil for 5-10 minutes on a low flame.
  6. Serve lukewarm.

Nutritional Benefits:

  • Milk: Rich source of protein, calcium, and vitamin A.
  • Jaggery: Rich in iron, minerals, and fiber.
  • Milk Maid: Provides calories, protein, and fat.
  • Broken Wheat: Rich in protein, carbs, vitamin B complex, and fiber.
  • Clarified Butter: A better fat option compared to saturated fatty acids and butter.
  • Dry Fruits: Provide vitamins, minerals, antioxidants, and fiber.
  • Cardamom and Saffron: Add flavor, natural color, antioxidants, and essential oils.

A complete food indeed! 😊 So go ahead and experiment with ingredients to make your version of a complete food Kheer.

Note: You can avoid Milk Maid if you have good quality milk, but you might need to boil the milk longer to make it creamy/thicker.

Caution: Anything in excess is dangerous!

Ganapathi Bappa Moryaa! Mangala Moorthi Moryaa!