Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Popped amaranth | 260 g | Sweet, Astringent · Neutral |
 Pistachios, chopped | 80 g | Sweet, Astringent · Heating |
 Sunflower seeds | 50 g | Sweet, Astringent · Heating |
 Ghee | 34 g | Sweet · Cooling |
 Maple syrup | 48 g | Sweet · Cooling |
 Cinnamon | 2 g | Sweet, Pungent, Astringent · Heating |
Step-by-Step Preparation
- Combine the popped amaranth, cinnamon, and chopped pistachios, sunflower seeds.
- Warm the ghee with the maple syrup just until fluid.
- Fold the warm mixture through the dry ingredients until lightly coated.
- Spread on a tray and bake, stirring twice, until dry and gently toasted.
- Cool completely before storing; serve a small portion with warm plant milk.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international granola adaptation)
Amaranth Pistachio Granola is a baked breakfast topping; serve it in a small portion with warm liquid. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Amaranth Pistachio Granola
| Nutrient | Per 100g | Per Serving (1 serving (59g)) |
|---|---|---|
| Energy (Calories) | 450 kcal | 267 kcal |
| Protein | 13.1 g | 7.7 g |
| Total Carbohydrates | 49.6 g | 29.4 g |
| Dietary Fiber | 6.6 g | 3.9 g |
| Total Sugars | 8.6 g | 5.1 g |
| Total Fat | 24.1 g | 14.3 g |
| Calcium | 128.0 mg | 75.8 mg |
| Iron | 5.44 mg | 3.22 mg |
| Magnesium | 193.1 mg | 114.4 mg |
| Phosphorus | 458.5 mg | 271.7 mg |
| Potassium | 543 mg | 322 mg |
| Sodium | 5 mg | 3 mg |
| Zinc | 2.63 mg | 1.56 mg |
| Copper | 0.70 mg | 0.42 mg |
| Manganese | 2.60 mg | 1.54 mg |
| Selenium | 17.1 µg | 10.1 µg |
| Vitamin C | 3.4 mg | 2.0 mg |
| Vitamin A (RAE) | 65.0 µg | 38.5 µg |
| Vitamin E | 10.56 mg | 6.26 mg |
| Vitamin K | 0.7 µg | 0.4 µg |
| Thiamin (Vitamin B1) | 0.37 mg | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.30 mg | 0.18 mg |
| Niacin (Vitamin B3) | 1.62 mg | 0.96 mg |
| Vitamin B6 | 0.75 mg | 0.45 mg |
| Folate (DFE) | 77.6 µg | 46.0 µg |
| Choline | 45.9 mg | 27.2 mg |
