Sweet Potato & Walnut Kheer

By Angela Glaz

500 Hour E-RYT and Ayurvedic Wellness Counselor


What is Kheer

Kheer also known as rice pudding,  is a traditional Indian dessert and from an ayurvedic perspective, it is light and cooling, which is beneficial for the Pitta dosha. The dessert is usually made with some type of grain (rice, cornmeal, creamed wheat), milk, cardamom, saffron, nutmeg, rosewater, natural sweetener, and some type of nut. 

Traditionally, it is served with meals rather than after a meal, as it may cause congestion and sinus problems - Kapha imbalances. 


  • 1 pinch saffron
  • 1 tbs. milk or milk substitute
  • 1/2 ghee
  • 2 cups sweet potato
  • 8 cups of milk or milk substitute
  • 1 large spoon full of walnuts
  • 1/4 tsp. cardamom
  • 1/2-1 cup sugar or other sweetener (sweeten to taste)



  • Soak saffron in 1 tsp. of milk for 10 minutes.
  • Peel and wash sweet potatoes, grate finely.
  • Heat a large pot and add the ghee. Stir in sweet potatoes and keep stirring them until light brown.
  • Pour mil over the sweet potatoes slowly, stir well.
  • Add nuts, cardamom, soaked saffron and sugar.
  • Bring to a boil and keep stirring to keep from sticking to pot.
  • Cook for about 5 minutes at a gentle boil.


Health Benefits:

  • Most beneficial for Vata and Pitta doshas, as sweet potatoes hold the quality of grounding and the rasa or taste of sweet.
  • Add dry ginger to make it easier to digest for Kapha dosha.

Eating healthy and eating correctly for our body type doesn't have to be hard. All it takes is a bit of self-awareness and guidance. If you're looking to learn more about Ayurveda and how you can incorporate it into your life through your diet, exercise, and routine, check out our online course: Foundations of Ayurveda!