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DoshaWise · Recipe Card

Shatavari & Rose Cooling Kheer

Śatāvarī Gulāba Pāyasa

Serves 2
Pitta

A gentle milk-and-rice pudding built around Shatavari and rose — used in perimenopause and menopause for hot flushes, night sweats, vaginal dryness, and depleted ojas. Soothing, sweet, and unctuous to counter Pitta heat and Vata dryness.

Pacifies Pitta and Vata · classical women's rasāyana

Ingredients

  • ·2 tbsp white basmati rice, soaked 20 min
  • ·2 cups whole milk (or almond / oat milk)
  • ·1/2 tsp organic Shatavari root powder
  • ·1 tsp ghee
  • ·Seeds of 2 green cardamom pods, crushed
  • ·1 tsp dried organic rose petals (food-grade) + 1/2 tsp rose water
  • ·4–5 saffron strands
  • ·1 tsp rock sugar or jaggery (added after cooling)
  • ·1 tbsp soaked, peeled, and chopped almonds

Method

  1. 01Warm ghee in a heavy pan, lightly toast the drained rice for 1 minute.
  2. 02Add milk, cardamom, saffron and Shatavari powder. Bring to a gentle simmer, stirring often, for 20–25 minutes until the rice is very soft and the kheer thickens.
  3. 03Take off the heat, fold in the rose petals and almonds, cover and rest 5 minutes.
  4. 04Cool to comfortably warm; stir in the rose water and sweetener. Serve in small bowls.

Nutrition notes

Per serving (≈): 280 kcal · 9 g protein · 32 g carbs · 12 g fat · 1 g fiber. Shatavari saponins (phytoestrogenic), tryptophan from milk, plus vitamin E from almonds; sattvic and ojas-building.

Practitioner note

Avoid in oestrogen-sensitive cancers and uterine fibroids without practitioner supervision. Skip in heavy Kapha or congestion. Best taken mid-morning or 1–2 hours before bed; not with savoury meals.

Source · Aṣṭāṅga Hṛdayam · Uttara Sthāna (Strī-roga); Pole, Ayurvedic Medicine (2013).

Information only — not medical advice. Verify quantities, allergies, and contraindications with a qualified Ayurvedic practitioner or physician before use.