Herbal Granola

I decided at the beginning of the year that I wanted to incorporate more healing herbs into our everyday life. Much research has been conducted to show the many benefits of herbs, some of which include improved sleep, focus, anti-aging, anti-fungal, and hormone balancing, just to name a few. After having three kids in three years, I realized it was going to take some help to get my hormones regulated and back into a regular sleeping pattern. I started researching different herbs, plants, nuts, seeds, grains, fruits, vegetables, and even tree bark and roots that I could incorporate into my daily or even weekly routines. I realized quickly that once I opened that door, the information seemed to be endless. So my journey into herbalism began.🪴🪻🌿

Since my cabinets are constantly gaining new herbs, plants, grains, nuts, and seeds, I will just focus on the ones that are in this recipe.

Flaxseed- This little seed is loaded with many health benefits. One serving (7 grams) is loaded with vitamins and minerals like thiamine, copper, manganese, magnesium, zinc, and iron to name a few. It is a good source of fiber with 2 grams per serving, 1 gram of protein, and rich in omega-3 fatty acids. Flaxseeds have been linked to lowering cholesterol, blood pressure, and blood sugar. Their nutty flavor makes it easy as an addition or partial subsitution in recipes.

Nettle Leaf- My mom once told me she read nettle was supposed to help with menstral cramps. Before I had kids, my cramps were so bad they would knock me out for a whole day. When my first cycle came after not having a regular one in over three years, so did my cramps. So I started drinking nettle tea every day. My next cycle I had no cramps. This is one of the many reasons I'm a big fan of nettle leaves. Other benefits include anti-inflammatory properties, being filled with antioxidants, and are said to help with allergies. Nettle is linked to help lower blood pressure and keep blood sugar levels under control.

Rose Hips- Rose hips are the bulb on a rose that the petals are attached. Known well for anti-aging properties, they are loaded with antioxidants which include vitamin C, E, and carotenoids. Rose hips are good for immunity, skin health, digestive health, and are linked to reduction of cholesterol, blood sugar regulation, and certain cancer reduction.

Ginger- I've always loved ginger. Not only is it a simple to make tea, it is also a really easy and delicious way to add flavor into baking, meals, and beverages. Ginger was my go to for my nausea throughout all my pregnancies. It is known for its antioxidant and anti-inflammatory effects along with aiding in digestion, cardiovascular health, and blood sugar regulation.

Cardamom- Cardamom is a bold flavored spice- for me a little goes a long way. Studies have found that is is anti-inflammatory, antibacterial, and antimicrobial. It has been linked to improvement with digestion, weight loss, diabeties management, heart health, liver health (used for detoxification), oral health, and lowering both blood sugar and cholesterol.

Cinnamon- Cinnamon is probably my favorite spice. I use it every day in my coffee and in many baking recipes. Cinnamon is loaded with antioxidants and has been proven to help lower blood sugar, aid in digestion, prevent and kill certain bacterials and fungi's, and is just delicious. Many studies have been conducted using cinnamon as a preventative measure for cancer, neurodegenerative diseases, and heart disease.

Mulberries-A mullberry is a delicious superfood fruit that is loaded with antioxidants. They are great for immunity, digestive health, bone health, and brain health. Mullberries are a good source of fiber, iron, and even have 1.4 gram of protein per serving. They have been linked as a cancer preventative, known to lower cholesterol, and help with blood sugar regulation.

Pumpkin Seeds- Pumpkin seeds are a anti-inflammatory immune boosting food. Not only are they delicious, they are a great source for protein, fiber, manganese, copper, magnesium, phosphorus, zinc, and iron. They are linked to reduce risk of cancer, help regulate blood sugars levels, are great for heart health, and are even great to aid with better sleep.

Sunflower Seeds- Another nutrient dense powerful seed, sunflower seeds are loaded with antioxidants are are high in vitamin E, copper, pantothenic acid, selenium, and manganese. One serving (14 cup) has 5.5 grams of protein and 3.2 grams of fiber. These antioxidant rich seeds are a great aid to fight off disease, inflammation, diabeties, allergies, and are great for digestion.

Hemp Seeds- Hemp seeds are a nutrient dense superfood. Not only are they packed full of vitamins and minerals, they also contain both omega-3 and omega-6 fatty acids which are essential blocks of protein our bodies don't produce on their own. One serving (3 tablespoons) contains 10 grams of protein, are loaded with manganese, magnesium, and copper amongst many other vitamins and minerals. Some benefits include improved gut health, aid with inflammation, digestion, and regulation of the immune system. They are also used to for hormonal balance, stress, anxiety, and migrains.

Millet- This tiny grain is a good source of protein, fiber, vitamins, and minerals. There are more than 20 different types of millet. Some of the health benefits include support of digestion, cardiovascular health, and reducing risk of diabeties and obesity.

Sourdough Discard- The fermentation process that the flour goes through adds additional vitamins, omega fatty acids, bacteria, and probiotics to added foods. Its lower glycemic index helps to keep you full longer, aids with digestion, and is good for gut health.

Almond butter- Almond butter is made by roasting then blending almonds into a butter in a high speed blender. If you purchase pre-made almond butter or any nut butter, be sure to look at the ingredients to ensure the only ingredient is almonds. A lot of nut butters are loaded with harmful additives and sugars so you should always check the nutrition labels. Some of the many heath benefits of almonds include being good for heart health, bone health, brain health, blood sugar control, and weight management. They are high in antioxidents, fiber, protein, and vitamin E.

Pure Maple Syrup- Maple syrup comes from the sap of maple trees. It is lower on the glycemic index than other sugars meaning there's a slower rise in blood sugar. Being high in antioxidants and minerals makes it beneficial for immunity in moderation. Maple syrup is still high in sugar and the body metabolizes all sugar the same so it is important to limit and also always check nutritional labels to ensure you are using pure maple syrup.

Extra Virgin Olive Oil- (EVOO) EVOO is an excellent source of antioxidants and healthy fats. Aside from being delicious and adding wonderful flavor to food, it has been linked to many health benefits like reducing inflammation, reducing risk or cancer, improved brain health, and lowering risk of diabetes. Be sure to check labels to ensure purity.

Vanilla Extract- Vanilla extract is an infusion made by soaking vanilla beans in 80 proof vodka for 6-12 months. Vanilla is high in vanillin which has many health benefits including being high in antioxidants, being anti-inflammatory, being beneficial for brain and neurodegenerative diseases.

Old Fashioned (Rolled Oats)- Oats are a highly nurtritious whole grain food. They are a good source of fiber, protein, and carbs which help keep you full longer. Oats are loaded with important vitamins, minerals, and antioxidant compounds. They are linked to helping lower cholesterol, improvement of blood sugar levels, and creating a healthy gut flora.

Now that you've had a mini lesson on everything in this delicious granola, let me get to the actial recipe.

Ingredients:

2 tbsp ground flaxseed

1/4 cup nettle leaves

1/4 cup dried rose hips

1 tsp ground ginger

1 tsp cardamom

1 tsp cinnamon

1 cup mulberries

1/4 cup pumpkin seeds

1/4 cup sunflower seeds

1/4 cup hemp seeds

2 tbsp millet

1/2 cup sourdough discard

2 tbsp almond butter

1/2 cup pure maple syrup

2 tbsp EVOO

1 tbsp vanilla extract

2 cups old fashioned oats. (I used 1/3 cup steel cut oats)

Instructions:

1. Preheat your oven to 350 degrees Fahrenheit

2. In one bowl, mix sourdough discard, almond butter, EVOO, maple syrup, flaxseed, and vanilla extract.

3. Add rose hips and nettle to coffee grinder and grind into powder. If you don’t have a grinder, muddle it in a bowl as best you can.

4. Add all dried ingredients into a bowl (rosehips, nettle, ginger, cardamom, cinnamon, oats, nuts, seeds, and fruit) and mix well.

5. Combine wet and dry ingredients.

6. Spray or place silicone mat on cookie sheet. Spread granola evenly on try.

7. Cook for 10-15 minutes. Remove to stir and repeat. Cool until golden brown. I did three rounds of 10 minutes, but you could do two rounds of 15, just keep watch so it doesn’t burn.