Ashwagandha Superfood Granola: An Ayurvedic Breakfast

Some recipes become family rituals without you noticing. This granola is one of ours. It is the summer breakfast my children ask for, the jar I fill before retreats, and the thing I make when I want the house to smell of cinnamon and cardamom.

It is also far more nourishing than anything you will find on a supermarket shelf. Most store-bought granola is high in sugar and low in real food. When you make it yourself, you choose every ingredient, and you can fold in seeds, nuts and ashwagandha, one of Ayurveda's most treasured herbs.

Why ashwagandha?

Ashwagandha is an adaptogen, a herb traditionally used in Ayurveda to help the body adapt to stress and to rebuild strength and vitality. It has a long reputation as a rasayana, a rejuvenating tonic. Its name translates roughly as the smell of a horse, a nod to the strength and stamina it is said to bring.

Modern research is promising, with several clinical trials suggesting it may help reduce perceived stress and support sleep. Its earthy, slightly bitter taste disappears beautifully into toasted oats, honey and warming spices.

The superfood seeds and nuts

• Chia seeds: omega-3 fats, fiber and protein to keep you full and steady.

• Ground flax seeds: more omega-3s, plus lignans and fiber for healthy digestion.

• Pumpkin seeds: rich in magnesium, iron and zinc.

• Hemp seeds: a complete plant protein containing all nine essential amino acids.

• Almonds, cashews and walnuts: protein, healthy fats and that deep roasted crunch.

• Cardamom and cinnamon: warming spices that, in Ayurveda, support digestion and balance the sweetness.

  
  

Ashwagandha Superfood Granola

Makes about 2 large jars. Prep 15 minutes, bake about 45 minutes.

Dry ingredients

• 3 cups cut oats

• 3 cups whole rolled oats (gluten-free if needed)

• 6 tablespoons flour (or gluten-free flour)

• 1 cup pumpkin seeds

• 1/2 cup ground flax seeds

• 1/3 cup chia seeds

• 1/4 cup hemp seeds

• 3 tablespoons ashwagandha powder

• 1/2 cup chopped walnuts or pecans

• 1/2 cup cashews

• 1/2 cup almonds

  
  

Wet ingredients

• 1/2 cup coconut oil, melted

• 1/2 cup honey (or maple or agave syrup)

• 1 teaspoon salt

• 1 teaspoon cinnamon

• 1 teaspoon cardamom

• 1 teaspoon vanilla powder, or 1 tablespoon vanilla extract

  
  

Method

1. Preheat the oven to 175°C (350°F) and line a large baking tray with parchment paper.

2. In a large bowl, mix all the dry ingredients together well.

3. In a separate bowl, whisk the wet ingredients until smooth.

4. Pour the wet into the dry and stir until every oat is evenly coated.

5. Spread the mixture in an even layer on the tray.

6. Bake for 15 minutes, then stir well. Bake 12 minutes more and stir again. Bake 10 minutes more and stir.

7. Keep going in shorter rounds, stirring each time, until the granola is golden and toasted to your liking.

8. Let it cool completely on the tray. It crisps as it cools. Store in airtight jars for several weeks.

   
   

How we eat it

In summer, the children have it with Greek or natural yogurt and fresh berries, sometimes with a few chocolate chips stirred in for joy. In the colder months, I warm a little milk with cinnamon and pour it over, which makes it far more grounding for Vata season. Read more about why in my Ojas elixir post.

Make it your own

• Dried fruit: raisins, cranberries or apricots, added after baking so they stay soft.

• Spices: nutmeg, ginger or allspice.

• Other seeds and nuts: pistachios, sunflower seeds or hazelnuts.

• Sweeteners: coconut sugar, brown sugar or molasses.

  
  

If you make it, I would love to hear your favorite combination.

A note on ashwagandha: it is not recommended during pregnancy, and anyone with a thyroid condition, an autoimmune condition or on regular medication should check with their practitioner first. Simply leave it out for a version everyone can enjoy.