Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin, diced small | 400 g | Sweet · Cooling |
 Apple, diced | 300 g | Sweet, Astringent · Cooling |
 Rolled oats | 160 g | Sweet · Heating |
 Walnuts, chopped | 55 g | Sweet, Astringent · Heating |
 Ghee | 34 g | Sweet · Cooling |
 Cinnamon | 2 g | Sweet, Pungent, Astringent · Heating |
 Maple syrup | 42 g | Sweet · Cooling |
Step-by-Step Preparation
- Prepare the diced small pumpkin and diced apple and spread them in a shallow baking dish.
- Dot with half the ghee and sprinkle over the cinnamon and sweetener.
- Combine the rolled oats and chopped walnuts with the remaining ghee and scatter them evenly.
- Bake until the fruit is soft and bubbling and the topping is gently browned.
- Rest for ten minutes and serve warm in small portions.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international baked-fruit dessert adaptation)
Pumpkin Apple Crumble is a warm fruit dessert with restrained sweetener. 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 Pumpkin Apple Crumble
| Nutrient | Per 100g | Per Serving (1 serving (165g)) |
|---|---|---|
| Energy (Calories) | 166 kcal | 276 kcal |
| Protein | 3.5 g | 5.7 g |
| Total Carbohydrates | 21.4 g | 35.4 g |
| Dietary Fiber | 3.0 g | 5.0 g |
| Total Sugars | 7.0 g | 11.6 g |
| Total Fat | 8.2 g | 13.5 g |
| Calcium | 30.5 mg | 50.6 mg |
| Iron | 1.23 mg | 2.03 mg |
| Magnesium | 38.3 mg | 63.5 mg |
| Phosphorus | 106.3 mg | 175.9 mg |
| Potassium | 260 mg | 430 mg |
| Sodium | 3 mg | 4 mg |
| Zinc | 0.96 mg | 1.60 mg |
| Copper | 0.21 mg | 0.35 mg |
| Manganese | 0.41 mg | 0.68 mg |
| Selenium | 5.1 µg | 8.4 µg |
| Vitamin C | 3.7 mg | 6.1 mg |
| Vitamin A (RAE) | 201.4 µg | 333.2 µg |
| Vitamin E | 1.98 mg | 3.27 mg |
| Vitamin K | 1.8 µg | 3.0 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.20 mg |
| Riboflavin (Vitamin B2) | 0.14 mg | 0.23 mg |
| Niacin (Vitamin B3) | 0.52 mg | 0.86 mg |
| Vitamin B6 | 0.09 mg | 0.14 mg |
| Folate (DFE) | 17.0 µg | 28.2 µg |
| Choline | 14.4 mg | 23.8 mg |
