Payasam
State: Punjab
Community: Punjabi
Also known as (other names): Kheer, Makhana kheer, Phool Makhana Kheer, Foxnut Kheer, Phirni
Introduction
Payasam is Makhana kheer which is very similar to other kheer preparations. It is usually served during Navratri or Ekadashi or during festivals and fasting. This kheer is super easy to make and equally delicious to eat. The kheer needs to be refrigerated for at least an hour before serving. It is comfort food with goodness of milk and foxnuts topped with other dry fruits of choice.
Description of Recipe
Makhana kheer is very easy to prepare. I chose this recipe because it can be made easily from the ingredients available at home and doesn’t require fancy cooking which may be hard for a lactating mother. Milk, makhana and dry fruits provide good amounts for vital nutrients necessary for a mother to feed her baby.
Please note: Nutritive value of foxnut has been taken from Healthifyme. (since the values are not available in IFCT, 2017 and NIN, 1989)
Details of ingredients and their amounts
| Ingredient | Household Measurement | Amount (in cups/spoons) | Amount (in gm/ml) |
| Makhana (Foxnut) | 1 large katori | 30 g | |
| Milk (cow’s milk) | 1.5 cups | 375 ml | |
| Sugar | 2 tbsp | 10 g | |
| Almonds | 2-3 | 2g | |
| Cashew nuts | 2-3 | 3g | |
| Ghee | 1 tbsp | 5g |
Method of Preparation:
- Add ghee in a pan and roast makhanas for 5-6 minutes on low/medium flame.
- Dry roast all the dry fruits on low flame for 2-3 minutes and keep them aside.
- Take 3/4th quantity of the roasted makhanas and grind them coarsely in a grinder. Save the rest for later.
- Take a pan. Boil milk. Let it simmer for 10-15 minutes until it reduces to half the quantity.
- Add sugar and grinded makhana to the reduced milk. Let it cook on a low flame for another 5-7 minutes.
- Add the remaining makhanas and dry roasted dry fruits. Let it cook for 2-3 minutes.
- Let it cool. Refrigerate.
- Serve cold.
Nutritive Value of the recipe
| Ingredient | Amount | Energy (kcal) | Carbs (gms) | Protein (gms) | Fat (gms) | Iron (mg) | Calcium (mg) | Vitamin A (mcg) | Vitamin C (mcg) |
| Foxnut | 20g | 69.3 | 15.3 | 1.9 | 0.02 | ||||
| Milk (cow’s) | 375ml | 273.3 | 18.5000 | 12 | 16.8 | 0.56 | 442.5 | 218.43 | 7.53 |
| Sugar | 10g | 5.8 | 1.31 | 0.01 | 0.04 | 0.11 | 1.8 | 0 | 0.67 |
| Almonds | 2g | 12 | 0.06 | 0.36 | 1.16 | 0.09 | 4.56 | 0 | 0.01 |
| Cashew nuts | 3g | 17 | 0.76 | 0.56 | 1.35 | 0.17 | 1.02 | 0 | 0 |
| Ghee | 5g | 45 | 0 | 0 | 5 | 0 | 0 | 3.75 | 0 |
| TOTAL | 422.4 | 35.93 | 14.83 | 24.37 | 0.93 | 449.88 | 222.18 | 8.21 | |
| TOTAL PER SERVING | 422.4 | 35.93 | 14.83 | 24.37 | 0.93 | 449.88 | 222.18 (R.E.) | 8.21 | |
| % CONTRIBUTION OF MACRONUTRIENTS TO TOTAL ENERGY | 34% | 14% | 52% | ||||||
| % Daily Value on 2000 Kcal Diet |
Final Yield of Recipe
| Total Volume (in cups/spoons) | Total yield | Serving size |
| 1 large katori | 1 large katori | 1 large katori |
Nutrients present:
Protein, Energy and CalciumSuitability of Recipe:
The recipe is suitable for lactating women since it is rich protein, energy and calcium.
Name of the modified recipe
Makhana PuddingDescription of Recipe
Traditional recipe of makhana kheer is known to everyone and is easy to prepare. This is can modified just a little to improve its nutritional value retaining its origin taste and easy method of cooking. The modified dish is rich in calcium, protein, iron and energy.
Details of ingredients and their amounts
| Ingredient | Household Measurement | Amount (in cups/spoons) | Amount (in gm/ml) |
| Makhana (Foxnuts) | 1 large katori | 20 g | |
| Milk (cow’s) | 1.5 cup | 375 ml | |
| Dates | 2-3 | 5g | |
| Sesame seeds (white) | 1/2 tbsp | 2.5 g | |
| Desiccated coconut | 1/2 tbsp | 2.5 g | |
| Ghee | 1 tbsp | 5g |
Method of Preparation:
- Add ghee in a pan and roast makhanas for 5-6 minutes on low/medium flame.
- Dry roast all the desiccated coconut and sesame seeds on low flame for 2-3 minutes and keep them aside.
- Take 3/4th quantity of the roasted makhanas and grind them coarsely in a grinder. Save the rest for later.
- De-seed the dates and make a fine paste (add 1 spoon milk if required).
- Take a pan. Boil milk. Let it simmer for 10-15 minutes until it reduces to half the quantity.
- Add the dates mixture and grinded makhana to the reduced milk. Let it cook on a low flame for another 5-7 minutes.
- Add the remaining makhanas, and roasted sesame seeds and desiccated coconut. Let it cook for 2-3 minutes.
- Let it cool.
- Serve cold.
Nutritive Value of the recipe
| Ingredient | Amount | Energy (kcal) | Carbs (gms) | Protein (gms) | Fat (gms) | Iron (mg) | Calcium (mg) | Vitamin A (mcg) | Vitamin C (mcg) |
| Makhana (Foxnuts) | 20g | 69.3 | 15.3 | 1.9 | 0.02 | ||||
| Milk (cow’s) | 375ml | 273.3 | 18.5000 | 12 | 16.8 | 0.56 | 442.5 | 218.43 | 7.53 |
| Dates | 5 g | 65.0 | 3.6 | 0.1 | 0.0 | 0.2 | 0.0 | 16.91 | 0.2 |
| Sesame seeds (white) | 2.5 g | 54.5 | 0.045 | 0.54 | 1.075 | 0.375 | 32.05 | 0.04 | 0 |
| Desiccated coconut | 2.5 g | 65.5 | 0.2 | 0.18 | 1.58 | 0.075 | 0.8 | 0 | 0 |
| Ghee | 2.5g | 22.5 | 0 | 0 | 2.5 | 0 | 0 | 1.87 | 0 |
| TOTAL | 550.1 | 37.645 | 14.72 | 21.975 | 1.21 | 475.35 | 237.25 R.E | 7.73 | |
| TOTAL PER SERVING | 550.1 | 37.645 | 14.72 | 21.975 | 1.21 | 475.35 | 237.25 R.E | 7.73 | |
| % CONTRIBUTION OF MACRONUTRIENTS TO TOTAL ENERGY | 27.37 | 10.70 | 35.95 | ||||||
| % Daily Value on 2000 Kcal Diet |
Final Yield of Recipe
| Total yield | Serving size |
| 1 large karoti/ 1 bowl | 1 large karoti/ 1 bowl |
Suitability of Recipe:
The prepared recipe has more calcium, protein, energy and iron as compared to the traditional recipe. It is easy to prepare and doesn’t require much time nor any fancy cooking techniques for preparation.