Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats | 320 g | Sweet · Heating |
 Pumpkin seeds | 85 g | Sweet, Astringent, Bitter · Heating |
 Sunflower seeds | 55 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 rolled oats, cinnamon, and pumpkin seeds, 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)
Oat Pumpkin Seed 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 Oat Pumpkin Seed Granola
| Nutrient | Per 100g | Per Serving (1 serving (68g)) |
|---|---|---|
| Energy (Calories) | 448 kcal | 305 kcal |
| Protein | 14.6 g | 9.9 g |
| Total Carbohydrates | 49.7 g | 33.8 g |
| Dietary Fiber | 7.9 g | 5.4 g |
| Total Sugars | 6.4 g | 4.4 g |
| Total Fat | 22.9 g | 15.6 g |
| Calcium | 58.6 mg | 39.8 mg |
| Iron | 4.45 mg | 3.03 mg |
| Magnesium | 208.6 mg | 141.9 mg |
| Phosphorus | 501.2 mg | 340.8 mg |
| Potassium | 425 mg | 289 mg |
| Sodium | 7 mg | 5 mg |
| Zinc | 4.00 mg | 2.72 mg |
| Copper | 0.62 mg | 0.42 mg |
| Manganese | 1.23 mg | 0.83 mg |
| Selenium | 23.9 µg | 16.2 µg |
| Vitamin C | 0.5 mg | 0.3 mg |
| Vitamin A (RAE) | 53.0 µg | 36.1 µg |
| Vitamin E | 10.09 mg | 6.86 mg |
| Vitamin K | 3.0 µg | 2.0 µg |
| Thiamin (Vitamin B1) | 0.47 mg | 0.32 mg |
| Riboflavin (Vitamin B2) | 0.26 mg | 0.18 mg |
| Niacin (Vitamin B3) | 2.30 mg | 1.56 mg |
| Vitamin B6 | 0.22 mg | 0.15 mg |
| Folate (DFE) | 50.9 µg | 34.6 µg |
| Choline | 40.8 mg | 27.7 mg |
