Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sunflower seeds | 220 g | Sweet, Astringent · Heating |
 Raisins | 110 g | Sweet · Cooling |
 Soft dates | 160 g | Sweet · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
Step-by-Step Preparation
- Toast the sunflower seeds and raisins 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)
Sunflower Raisin Snack 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 Sunflower Raisin Snack Bites
| Nutrient | Per 100g | Per Serving (1 serving (42g)) |
|---|---|---|
| Energy (Calories) | 437 kcal | 185 kcal |
| Protein | 10.4 g | 4.4 g |
| Total Carbohydrates | 47.2 g | 20.0 g |
| Dietary Fiber | 7.3 g | 3.1 g |
| Total Sugars | 33.4 g | 14.2 g |
| Total Fat | 26.0 g | 11.0 g |
| Calcium | 58.1 mg | 24.6 mg |
| Iron | 3.54 mg | 1.50 mg |
| Magnesium | 160.6 mg | 68.1 mg |
| Phosphorus | 325.4 mg | 138.0 mg |
| Potassium | 685 mg | 290 mg |
| Sodium | 7 mg | 3 mg |
| Zinc | 2.32 mg | 0.98 mg |
| Copper | 0.93 mg | 0.39 mg |
| Manganese | 0.99 mg | 0.42 mg |
| Selenium | 24.2 µg | 10.3 µg |
| Vitamin C | 1.2 mg | 0.5 mg |
| Vitamin A (RAE) | 31.5 µg | 13.4 µg |
| Vitamin E | 16.00 mg | 6.79 mg |
| Vitamin K | 1.5 µg | 0.6 µg |
| Thiamin (Vitamin B1) | 0.68 mg | 0.29 mg |
| Riboflavin (Vitamin B2) | 0.18 mg | 0.08 mg |
| Niacin (Vitamin B3) | 4.14 mg | 1.76 mg |
| Vitamin B6 | 0.67 mg | 0.28 mg |
| Folate (DFE) | 104.1 µg | 44.2 µg |
| Choline | 26.6 mg | 11.3 mg |
