Top Health Benefits of Kheer You Need to Know

Buffalo Milk Kheer is a rich and creamy traditional dessert that offers several nutritional benefits due to its key ingredients. Buffalo milk, the star component, contains more protein, calcium, and fat than cow’s milk, making the kheer more energy-dense and suitable for individuals needing higher calorie intake. It is a good source of essential nutrients such as vitamin D, vitamin B12, phosphorus, and potassium, supporting bone health and muscle repair. Rice provides a substantial amount of carbohydrates, serving as a quick source of energy. The inclusion of nuts like almonds and pistachios boosts the nutritional profile further by adding healthy fats, plant-based protein, vitamin E, and antioxidants that benefit heart and skin health. Cardamom not only enhances flavor but also aids in digestion. Overall, while kheer is indulgent, it also contributes valuable nutrients when consumed in moderation.

Ingredients :

Basmati Rice : 1/2 Cup

Buffalo Milk : 1 Liter

Sugar : 1/2 Cup

powdered / Cardamom : 1/2 Teaspoon

Almonds : 1 Tablespoon

pistachio : 1 Tablespoon

Raisins : 1 Tablespoon

Rosewater : to taste

Cashews : 1 Tablespoon

Discover the rich and creamy delight of traditional Indian buffalo milk kheer - an easy dessert

Recipe :

For 4 people

Step 1: Prepare the Rice

Rinse 1/2 cup of basmati rice thoroughly and soak it in water for 30 minutes.

Step 2: Boil the Buffalo Milk

In a heavy-bottomed pan, pour 1 liter of buffalo milk and bring it to a boil over medium heat.
Stir occasionally to avoid burning.

Step 3: Add the Rice

Drain the soaked rice and add it to the boiling milk.
Cook on low heat, stirring frequently, until the rice becomes soft and fully cooked.

Step 4: Sweeten the Kheer

Add 1/4 to 1/3 cup of sugar (adjust to taste) and mix well until dissolved.

Step 5: Add Flavor and Nuts

Crush 4-5 green cardamoms and stir them in.
Add 2 tablespoons of chopped almonds, cashews, or pistachios and rosewater.

Step 6: Simmer and Thicken

Continue simmering the mixture until it reaches a thick and creamy consistency.
Stir occasionally to prevent sticking to the bottom.

Step 7: Garnish and Serve

Turn off the heat and let the kheer cool slightly.
Garnish with saffron strands or rose petals if desired.
Serve warm or chilled as per your preference.

Enjoy the traditional creamy delight of Buffalo Milk Kheer!

Tips and Tricks for Making the Perfect Kheer

When preparing Buffalo Milk Kheer, patience and attention to detail are essential to achieving the perfect consistency and flavor. Always use a heavy-bottomed pan to prevent the milk from scorching, and stir frequently during cooking to avoid burning and sticking. The rice should be soaked in advance, which helps it cook faster and absorb the creamy milk better, leading to a smooth texture. Maintain a low to medium flame to slowly thicken the milk without curdling. It’s best to add sugar after the rice is fully cooked, as adding it too early can harden the grains. Also, do not leave the kheer unattended while cooking, as milk boils over quickly. Freshly crushed cardamom and premium-quality nuts should be added towards the end for maximum aroma and crunch. Cooling the kheer slightly before serving allows the flavors to develop fully, whether served warm or chilled.

Nutritional Information and Diet Compatibility of Kheer

Buffalo Milk Kheer is suitable for a vegetarian diet and can be enjoyed by individuals seeking higher protein intake, especially compared to regular desserts made with water or plant-based milk. However, it is not appropriate for vegan, keto, or paleo diets due to the presence of dairy, sugar, and rice. It is also not recommended for gluten-sensitive individuals unless certified gluten-free rice is used, although traditional recipes are typically gluten-free. Due to its high sugar and fat content, it should be consumed with caution by individuals on low-calorie, diabetic, or DASH (hypertension management) diets. Those fasting or following intermittent fasting protocols may enjoy this dish during eating windows, but portion control is advised. With slight modifications—like using low-fat milk or sugar alternatives—the kheer can be made more diet-friendly, but traditional recipes prioritize richness and authenticity.