Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin seeds | 220 g | Sweet, Astringent, Bitter · Heating |
 Sunflower seeds | 60 g | Sweet, Astringent · Heating |
 Soft dates | 190 g | Sweet · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
Step-by-Step Preparation
- Toast the pumpkin seeds and sunflower seeds gently, then cool.
- Grind the toasted ingredients to a coarse meal.
- Work in the soft dates, ghee, and cardamom until the mixture holds when pressed.
- Shape into 12 small pieces with clean hands.
- Rest until set and serve one piece per portion.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international no-egg confection adaptation)
Pumpkin Seed Date Bites is a compact sweet intended as one small piece. 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 Seed Date Bites
| Nutrient | Per 100g | Per Serving (1 serving (40g)) |
|---|---|---|
| Energy (Calories) | 466 kcal | 190 kcal |
| Protein | 17.1 g | 7.0 g |
| Total Carbohydrates | 36.6 g | 14.9 g |
| Dietary Fiber | 6.9 g | 2.8 g |
| Total Sugars | 25.6 g | 10.4 g |
| Total Fat | 32.2 g | 13.1 g |
| Calcium | 46.3 mg | 18.9 mg |
| Iron | 5.04 mg | 2.05 mg |
| Magnesium | 323.4 mg | 131.8 mg |
| Phosphorus | 660.3 mg | 269.1 mg |
| Potassium | 700 mg | 285 mg |
| Sodium | 5 mg | 2 mg |
| Zinc | 4.26 mg | 1.73 mg |
| Copper | 0.91 mg | 0.37 mg |
| Manganese | 2.34 mg | 0.95 mg |
| Selenium | 11.9 µg | 4.8 µg |
| Vitamin C | 1.2 mg | 0.5 mg |
| Vitamin A (RAE) | 31.7 µg | 12.9 µg |
| Vitamin E | 21.64 mg | 8.82 mg |
| Vitamin K | 4.6 µg | 1.9 µg |
| Thiamin (Vitamin B1) | 0.33 mg | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.14 mg | 0.06 mg |
| Niacin (Vitamin B3) | 3.76 mg | 1.53 mg |
| Vitamin B6 | 0.29 mg | 0.12 mg |
| Folate (DFE) | 61.3 µg | 25.0 µg |
| Choline | 38.4 mg | 15.6 mg |
