Ashwagandha Lattes for Abundant Energy and Peaceful Sleep
Ashwagandha for both abundant energy and peaceful sleep? How is that possible? I’m here to answer that question and to provide you with two delicious ashwagandha latte recipes that will harness these dualistic properties of ashwagandha, so you can kick off your day with healthy energy and relax into restful night’s sleep.
An adaptogen, ashwagandha is useful in all conditions that are caused by stress. Read the full article on Ashwagandha here.
Ashwagandha maximizes the body’s ability to resist and respond to stress in a healthy way, while also calming the nerves and sustaining vital energy throughout the day. It helps reduce excess heat, relaxes the muscles, and calms the nervous system so you can let go of the day, both physically and mentally, and can then drift off to sleep.
Ashwagandha has multiple benefits as a nighttime beverage. In fact, its botanical name, Withania somnifera, tells us something about its connection to sleep. Somnifera translates to “sleep-inducing,” reflecting its relaxing and calming properties that bring us energy by supporting deeper rest.
Welcome ashwagandha into your day with these warm ashwagandha drink recipes. The morning latte will give you an energized yet calm and balanced kickstart to your day, and the second recipe will help your mind and body relax and wind down for sound sleep. This is only a taste of what ashwagandha can do for you!
Good Morning Ashwagandha Matcha Latte
Ashwagandha’s powers are accentuated by matcha in this recipe. Matcha, a powdered green tea, is made from the whole tea leaf and is loaded with natural antioxidants, providing a sense of calm while also promoting awareness. Matcha also contains high levels of an amino acid called L-theanine, which calms muscles. Plus, matcha contains moderate amounts of caffeine for a gentle energy lift. Blend this superfood with the goodness of ashwagandha and you will be ready to take on the day.
1 cup whole grass-fed milk (or substitute, see below for suggestions)
Maple syrup to taste
1 pinch of cinnamon powder
Directions: Add matcha and ashwagandha to a large mug. Pour in water (heated to approximately 180 degrees), and mix vigorously with a whisk until completely dissolved. Stir in heated milk, sweeten with maple syrup to taste, and top with a pinch of cinnamon.
Good Night Ashwagandha Chamomile Latte
Ashwagandha’s ability to help the body relax into a restful night’s sleep is strengthened in this recipe with the aid of other popular herbs. Well-known as a sleep aid, chamomile (both European and Egyptian) has been consumed for centuries for its calming and relaxing effect on the nervous system. The floral flavors work well in this recipe with the earthy ashwagandha.
Turmeric works its magic while you are sleeping, easing excess heat, boosting the immune system, and supporting healthy intestinal flora. The ginger and cardamom aid the digestive process, while the cinnamon can help to support healthy blood sugar. Nutmeg crowns this golden latte, calming the mind, while also adding its warming and fragrant nature.
1 cup grass-fed milk (or milk substitute, see below suggestions)
Maple syrup to taste
1 pinch of freshly grated nutmeg (powdered is also fine)
In a small pot bring water to a boil. Add chamomile, ashwagandha, turmeric, ginger, cardamom, and cinnamon. Lower heat to a simmer and cover for 5 minutes. Strain the herbs from the concentrated liquid and pour into a mug. While the herbs are simmering, bring the milk to a gentle boil. Remove from heat.
Once the herbs have finished simmering, pour the liquid into a mug while straining out the herbs. Pour milk over the tea. Sweeten to taste with the maple syrup. Add a pinch of nutmeg to finish. Sip on this delightful drink a half hour to an hour before bed, before you begin your bedtime routine.
Please feel free to use a milk substitute for either of these recipes. A creamier type is recommended, such as coconut, or even macadamia. You can also use other nut milks as substitutes. I encourage to you choose a substitute that is appropriate for your dosha, be it vata, pitta, or kapha, and to make your own nut milk rather than store bought. It will not contain stabilizers or preservatives and generally be healthier for you. And yummier too!
Raw almond butter can be tedious to make, but it is worth the patience, especially when you know the health of your adrenals is on the line. Having this adaptogenic version of almond butter on hand is as useful as it is delicious. You can use it as an ingredient in other dishes or add it as a topping on things like toast with honey and cinnamon.
Using a food processor or heavy duty blender, add almonds and begin blending on a low to medium-low speed. Blend until a smooth butter forms. This could take anywhere from 10–30 minutes. Add the ashwagandha powder towards the end. You may need to stop to scrape the sides of the blender. A small amount of oil such as ghee or coconut oil can help if the almonds seem dry or aren’t blending. Refrigerate in an airtight container.
Energy Balancing Truffles Nothing says comfort food like a sweet dessert. After you push your dinner plate to the side, you can pull out these truffles made with ashwagandha and ojas-building dates. They’re sure to make you and your adrenals smile.
Ingredients: 10 dates, dried and pitted 2 teaspoons ashwagandha powder ½ cup dark or semi-sweet chocolate chips 1 teaspoon coconut oil, refined Sea salt and sesame seeds for topping
Directions: Using a blender or food processor, blend the dates and ashwagandha into a paste. Roll into small balls.
If too sticky to shape, and refrigerate for 10 minutes. Meanwhile, heat chocolate chips and coconut oil in a small pan over medium heat. Stir frequently. Dunk the date balls into the chocolate to coat, and rescue with a spoon.
Place on a baking sheet lined with parchment paper and sprinkle with sea salt and sesame seeds. Refrigerate or freeze to set chocolate. Eat while slightly chilled to avoid melting.
After a yoga session or a workout, we love having a little something to treat ourselves to. These healthy, adaptogenic, ayurvedic, and protein packed morsels will get you very excited and nourished!
¾ C Almonds ¼ C Pumpkin Seeds ¼ C Sunflower Seeds ¼ C Honey (Kapha) Maple (Pitta) Date Syrup (Vata) 2 T Tahini 2 T Ghee or Coconut Oil 2 T Ashwagandha Powder 1 T Cacao Powder 1 tsp Cinnamon 1 tsp Ginger Powder ¼ tsp Cardamom
Directions: In a food processor, combine nuts & seeds and grind down. Add the sweetner, tahini, spices, and ghee or coconut oil and continue to blend in the processor until it’s a rough paste. Use a large spoon and with each scoop, roll into a ball and place on parchment paper. *Optional to roll in shredded coconut. *Store in fridge or freezer, eat slightly chilled to avoid melting.
Everyone loves a delicious, hearty veggie burger but most frozen ones are filled with processed oils and/or soy.
Make your own with a base of easy-to-digest red lentils, protein-packed quinoa, and grounding sweet potato with digestive-stimulating spices for a yummy Ayurvedic meal.
• 1 cup cooked red lentils
• 1 cup cooked quinoa
• 1 cup roasted sweet potato flesh
• 3 tbsp. hemp hearts
• 2 tbsp. ground flax seeds
• 2 tsp. curry powder
• 1 tsp. garam masala
• ¼ tsp. sea salt
• 6 tbsp. cilantro, chopped
1. Preheat oven to 375°F and line a baking sheet with parchment.
2. In a large bowl, combine the lentils, quinoa, and sweet potato flesh. Mash all together.
3. Sprinkle in the hemp hearts, ground flax, curry powder, garam marsala, and salt. Stir to combine. Add in the chopped cilantro. Stir and let sit 5 minutes. 4. Divide the mixture into 8-9 equal parts and form burger-sized patties with slightly wet hands. Place burgers on lined sheet.
5.Bake for 20 minutes.
6. Pull out of the oven and flip the burgers over, careful not to break.
7. Bake for another 5-10 minutes, until crispy.
8.Remove from oven and allow cool for several minutes.
9. Enjoy with roasted vegetables, greens, or a sprouted bun!
*Store in airtight container in the fridge for up to one week.
1. Use fresh spices.
Spices are a kitchari essential and if you are using stale, old, lifeless spices that have been sitting in your cabinet for over a year, well your kitchari may just taste lifeless too. By using fresh spices, you will be able to smell, taste, and feel the difference in ANY kitchari recipe…. and don’t be shy. Kitchari should be a beautiful golden color with specs of browns and blacks. If your kitchari is a pale yellow, you may need to add another dash of turmeric to your pot!
Freshness tip: Try to make sure your powdered spices are less than 6 to 9 months old, your whole spices are less than a year old, and they are stored in an airtight glass jar out of the sunlight.
2. Sauté the spices before cooking the kitchari. Please do not simply add your spices into your already made kitchari! By taking a moment to sauté them in a small amount of ghee, oil or dry before the cooking process, you will undoubtedly enhance the flavor and aroma of your meal. In fact, your whole house will smell of delicious spice, your mouth will begin to water, and your digestive fire will be awakened!
Sauté tip: Sauté any whole seeds in the hot oil for about 2 minutes stirring frequently (they should begin to pop or crackle when done). The powdered spices will burn more quickly and should be only sautéed for 30 to 60 seconds, stirring constantly. This process should be done as the first step to your recipe and then the water can be added directly to the same pot after the spices (and onion, etc) have been sautéed.
3. Use fresh ginger and freshly ground black pepper. Replacing your powdered ginger with finely minced fresh ginger will give any kitchari recipe more life and zing! Freshly ground black peppercorns will provide much more flavor. Although dry ginger will still bestow many health benefits, many people’s pre-ground black pepper tends to be very old, dull, grey, and yes, lifeless. Black pepper has so much flavor and so many health properties, but to really utilize them, we must think fresh!
4. Keep it exciting – switch up the ingredients! Kitchari traditionally consists of mung dal, basmati rice, ghee, and spices. This is a great basic base, but if you plan to eat kitchari regularly, this will simply not do. I make kitchari using whole mung beans, red lentils, mung dal, or chana dal depending on my day’s preference. I also may use red rice, brown rice, quinoa, millet, or basmati for the grain. And when it comes to vegetables, the possibilities are quite vast – carrots, beets, bitter greens, spinach, broccoli, cauliflower, zucchini, sweet potato. . . OH MY! Even the choice of spices can greatly change the flavor. Get creative!
By choosing these various ingredients, you can change the flavor, the energetics (heavy, light, heating, cooling, etc), and even the healing properties of any kitchari recipe!
5. Keep it healing – focus on health.
Whether you are looking to calm your Vata, lose weight, strengthen your bones, or cleanse your liver, there is a kitchari recipe out there for you! You would want to use more heavy and nourishing kitchari ingredients such as basmati rice, sweet potato, and beets if your Vata is high, while focusing more on stimulating and lightening ingredients such as quinoa, onion, garlic, chili pepper, and bitter greens during times of weight loss. Similarly you will want to add in some calcium-rich ingredients for improving bone health (think sesame seeds, broccoli, leafy greens), and some liver-healing foods for liver cleansing (think bitter greens, fresh lemon juice, red rice, and olive oil). No matter your healthcare needs, adding in or switching up your typical kitchari ingredients will give you more variety and more focused healing!
6. Keep it Seasonal
Focus on season. Keeping your kitchari ingredients seasonal, will allow more variety of flavor throughout the year, while also providing you with the freshest, most nutrient-rich, and environmentally friendly ingredients.Not to mention mother nature is oh-so-wise and these seasonal vegetables will help to keep you in balance – no matter the time of year! Sweet potato, beets, carrots, and winter squash are in season during fall and winter and will help to keep you grounded and warm. Zucchini, yellow squash, asparagus, broccoli, and cauliflower are freshest in the spring and summer seasons and will keep you cool and hydrated. 7. Use tasty condiments When it comes to kitchari, there are so many scrumptious additions to add to your dish. Each condiment will bring its own unique flavor – and health benefits too! The list is really endless but my absolute favorites are a spicy chutney (or any chutney you desire), shredded coconut, toasted sesame seeds, a scoop of tahini, chopped cilantro, fresh lemon or lime juice, and/or toasted almond slivers or cashew pieces.
As you can imagine, each condiment will add its specific qualities. For example, adding a scoop of yummy tahini to a bowl of kitchari will instantly give it some creaminess, bulkiness, warmth, and a delicious sesame seed flavor; whereas adding in some chopped cilantro will increase the cooling, cleansing properties of the meal and provide its own uniquely, delicious flavor. Mix and match and see (or rather taste) the possibilities as they unfold!
8. Add some ghee to your bowl! Whether you have used ghee to cook your kitchari with or not, I highly recommend adding a bit extra to your bowl upon serving. Adding in 1/2 to 1 teaspoon of ghee (per bowl) to your kitchari, directly before you are ready to take your first bite, will give your meal a very delicious flavor that will stand out! In the cooking process the taste gets lost, so if you like add a little more and enjoy!
9. Use broth as a base.
If you really want to yummy up your kitchari recipe, this recommendation will not disappoint!Replacing the water in any kitchari recipe with a broth of choice (bone, chicken, veggie, etc – homemade is best), will give a delicious flavor and yes, more health benefits!This recommendation is great during the fall and winter months when you are needing a bit more nutrition, healing, and warmth. It is also great during times of illness, Vata imbalance, and when you are coming off of a cleanse. Of course, I use broth anytime I simply want to add a delicious flavor and some excitement to my everyday kitchari meals.
10. Share the love, eat in good company, and always be grateful! Keeping to this recommendation can make any meal more enjoyable (and healing).It is always best to share your meals and when they are cooked by you, it makes it all the more special! If no one in your house wants your kitchari (sadly I can relate), then the next best thing is to sit, eat, and enjoy your meal in good company and good (light) conversation. If you are alone in your home, well then sit, breath in the aroma, enjoy the silence around you, and give thanks and blessings for your delicious meal!
11. Reheat the right way Reheating meals is not recommended if you are wanting to follow a strict Ayurvedic diet.However, reheating is a reality for many of us (including myself!), and I personally believe that reheating a bowl of kitchari instead of eating out, making a frozen meal, or eating processed pre-made food is still a healthier option.So, if you have made a large pot of kitchari to eat for the next couple of days, here are some essential tips to reheating the right way!
Use a stove top and always avoid microwaves
Heat slow and evenly stirring often
Only reheat what you need – never reheat any food more than once!
Use turmeric and fresh lemon (or lime) juice in your original kitchari recipe to help preserve the kitchari (and its health benefits!)
Kitchari tends to dry out when refrigerated – add in 1/4 cup of water or broth to make it moist again (if needed)
Add a small amount of fresh spices (e.g. turmeric, ginger, black pepper, cayenne pepper, salt) when reheating your meal to awaken the flavor
Add fresh ghee and condiments (cilantro, lemon juice, etc) after reheating each serving
Store the extra kitchari in an airtight glass container
Eat within 1 to 2 days
12. Cut Vegetables fresh for each batch I have learned that once metal cuts through vegetables, they begin to oxidize and lose prana & vitality. Therefore, if you can and it’s practical chop your vegetables while kitchari is cooking.
Mung dal Mung dal is the split version of the mung bean and is used in any traditional kitchari recipe for its high nutrient content and easy-to-digest nature. This recipe utilizes an exaggerated amount of liquid making the mung dal even more digestible and easy on the stomach. If mung dal is not available, one can replace this with an equal amount of split red lentils.
Basmati rice Basmati rice is a kitchari essential due to its soft nature and easy-to-digest properties. Eating the basmati rice along with the mung dal creates a “perfect protein” meaning it provides all of the 9 essential amino acids. If basmati rice is not preferred, one can replace this with an equal amount of long grain white rice or white quinoa.
Fresh lemon juice Fresh lemon juice is used to add a touch of immune boosting vitamin C while simultaneously aiding in the flushing of toxins and providing us with essential digestive enzymes.
Fresh ginger Fresh ginger is unparalleled in its ability to heal during times of illness. Some of its major health benefits include boosting the digestion and immunity, detoxifying the system, relieving nausea, promoting sweating and alleviating fever.
Spices (black pepper, turmeric, cumin, fennel, brown mustard seed) These spices have been carefully chosen as they all are well known for their digestive enhancing properties. Utilizing these spices during illness will aid in flushing the system, killing off unwanted bacteria and viruses, promoting sweating and reducing fever.
Ghee Ghee is another kitchari essential as it is known to boost the digestive fire, promote healthy elimination and increase our vital immunity and energy (Ojas).
Garlic When used properly, this heating vegetables is very effective at stimulating the digestive fire and detoxifying the system. Garlic is a potent immune-boosting, antimicrobial agent and is very beneficial for the system during times of illness (in moderation).
Green onion Green onion has been added to help spark the digestion, add a bit of flavor and provide us with some much needed vitamins (spec A, C, K). Studies have shown this tasty condiment to enhance immune function.
There are many kitchari variations listed under the Easy & Delicious Recipe category of my blog and for detailed instructions on how I cook Kitchari, please see The Art of Cooking Kitchari.
I hope this was insightful and I would love to hear from you with any comments or questions! 🙂