Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Apples, peeled and cut into wedges | 600 g | Sweet, Astringent · Cooling |
 Amaranth grain, dry-popped | 110 g | Sweet, Astringent · Neutral |
 Almonds, chopped coarse | 45 g | Sweet · Heating |
 Cinnamon, ground | 3 g | Sweet, Pungent, Astringent · Heating |
 Maple syrup, measured for drizzling | 38 g | Sweet · Cooling |
 Ghee, melted for the dish | 18 g | Sweet · Cooling |
Step-by-Step Preparation
- Set the apples, amaranth grain, and almonds in separate bowls and complete the listed rinsing, cutting, or grinding before heating the pan.
- Arrange the apple wedges in a greased baking dish and dust them evenly with ground cinnamon. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Mix the popped amaranth with chopped almonds and melted ghee, then scatter the rough topping over the fruit. Mix for 1 minute with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- Drizzle lightly with maple syrup and bake until the apples soften and the topping becomes crisp at the edges. Keep the oven at 190°C (375°F) for 20–24 minutes, checking until the fruit yields to a thin knife and the exposed edges are lightly browned.
- Set Vrat Apple Amaranth Bake on a rack or heatproof board for 5 minutes so steam escapes without softening the browned surfaces; serve while the center is still warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Baking makes fruit appropriate for a warm festival dessert without combining it with milk Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Vrat Apple Amaranth Bake
| Nutrient | Per 100g | Per Serving (1 serving (203g)) |
|---|---|---|
| Energy (Calories) | 158 kcal | 321 kcal |
| Protein | 3.2 g | 6.6 g |
| Total Carbohydrates | 23.4 g | 47.7 g |
| Dietary Fiber | 3.5 g | 7.1 g |
| Total Sugars | 10.7 g | 21.8 g |
| Total Fat | 6.2 g | 12.6 g |
| Calcium | 49.3 mg | 100.3 mg |
| Iron | 1.37 mg | 2.78 mg |
| Magnesium | 53.8 mg | 109.5 mg |
| Phosphorus | 109.1 mg | 222.0 mg |
| Potassium | 193 mg | 394 mg |
| Sodium | 3 mg | 6 mg |
| Zinc | 0.68 mg | 1.38 mg |
| Copper | 0.16 mg | 0.32 mg |
| Manganese | 0.68 mg | 1.38 mg |
| Selenium | 2.7 µg | 5.4 µg |
| Vitamin C | 0.6 mg | 1.2 mg |
| Vitamin A (RAE) | 20.8 µg | 42.4 µg |
| Vitamin E | 2.08 mg | 4.23 mg |
| Vitamin K | 1.6 µg | 3.3 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.17 mg | 0.35 mg |
| Niacin (Vitamin B3) | 0.40 mg | 0.82 mg |
| Vitamin B6 | 0.13 mg | 0.26 mg |
| Folate (DFE) | 14.1 µg | 28.8 µg |
| Choline | 16.7 mg | 33.9 mg |
