Logo
Logo

Groatnola Plus

Supercharged granola. Makes 24 servings.

From The How Not to Age Cookbook

Ingredients

  • buckwheat groats
  • cooked sweet potato
  • cinnamon
  • pumpkin pie spice
  • ground flaxseeds
  • turmeric
  • pepitas
  • chopped walnuts
  • rolled oats

Instructions

  1. Line two baking sheets with parchment paper or silicone mats.
  2. Preheat the oven to 250°F (120°C).
  3. In a saucepan, bring 1½ cups (360ml) of water to a boil.
  4. Lower the heat to a simmer and add the buckwheat groats.
  5. Cover the pot and simmer for 10 to 15 minutes, or until soft.
  6. In a large bowl, combine the cooked buckwheat and sweet potato.
  7. Using a potato masher or a fork, mash together until well combined.
  8. Add the cinnamon, pumpkin pie spice, flaxseeds, turmeric, pepitas, and walnuts, and continue to mash together.
  9. Add the rolled oats and stir until the mixture is well blended and forms clumps.
  10. For chunkier groatnola, use 8 cups (800g) of oats.
  11. For a smaller groatnola consistency, use 12 cups (1,200g) of oats.
  12. Divide the groatnola between the two prepared baking sheets.
  13. Spread it out evenly and bake for 2½ hours, stirring every 30 minutes.
  14. Remove from the oven and allow the groatnola to cool completely before storing it in an airtight container or reusable bags.
  15. The groatnola can be kept at room temperature for 1 to 2 weeks or frozen for longer storage.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Magnesium
    From: Buckwheat Groats
  • Dietary fiber
    From: Buckwheat Groats
  • Beta-carotene
    From: Sweet Potatoes
  • Curcumin
    From: Turmeric
  • Omega-3 fatty acids
    From: Walnuts
  • Ellagitannins
    From: Walnuts
  • Polyunsaturated fats
    From: Walnuts
  • Avenanthramides
    From: Oats

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Inflammaging
    Protects against · via Magnesium
  • Type 2 diabetes
    Protects against · via Magnesium
  • Osteoporosis
    Protects against · via Magnesium
  • Cellular senescence
    Protects against · via Magnesium
  • High blood pressure
    Protects against · via Magnesium
  • Nutritional Deficiency
    Addresses · via Magnesium
  • Adrenal Burnout
    Addresses · via Magnesium
  • Aging
    Reduces risk of · via Dietary fiber
  • Telomere Shortening
    Protects against · via Dietary fiber
  • Heart disease
    Reduces risk of · via Dietary fiber
  • Constipation
    Improves · via Dietary fiber
  • Premature Death
    Reduces risk of · via Dietary fiber
  • Diverticulosis
    Protects against · via Dietary fiber
  • Hemorrhoids
    Protects against · via Dietary fiber
  • Hiatal Hernia
    Protects against · via Dietary fiber
  • Varicose Veins
    Protects against · via Dietary fiber
  • Acid Reflux
    Improves · via Dietary fiber
  • Breast cancer
    Reduces risk of · via Dietary fiber
  • Upper Respiratory Tract Infection
    Reduces risk of · via Dietary fiber
  • Knee Osteoarthritis
    Protects against · via Dietary fiber
  • Frailty
    Protects against · via Dietary fiber
  • Cancer
    Reduces risk of · via Dietary fiber
  • Stroke
    Reduces risk of · via Dietary fiber
  • Osteoarthritis
    Protects against · via Dietary fiber
  • All-Cause Mortality
    Reduces risk of · via Dietary fiber
  • Insomnia
    Improves · via Dietary fiber
  • Cardiovascular Disease
    Reduces risk of · via Dietary fiber
  • Colorectal cancer
    Reduces risk of · via Dietary fiber
  • Periodontitis
    Improves · via Dietary fiber
  • Colon Cancer
    Reduces risk of · via Dietary fiber
  • Asthma
    Improves · via Dietary fiber
  • Coronary Artery Disease
    Reduces risk of · via Dietary fiber
  • Chronic inflammation (inflammaging)
    Protects against · via Dietary fiber
  • Obesity
    Protects against · via Dietary fiber
  • DNA Damage
    Protects against · via Turmeric
  • Alzheimer's disease
    Improves · via Turmeric
  • Pancreatic Cancer
    Protects against · via Turmeric
  • Ulcerative Colitis
    Improves · via Turmeric
  • Endothelial dysfunction
    Improves · via Turmeric
  • Rheumatoid arthritis
    Reduces risk of · via Turmeric
  • Lupus Nephritis
    Improves · via Turmeric
  • Monoclonal Gammopathy of Undetermined Significance (MGUS)
    Protects against · via Curcumin
  • Neurodegenerative Disease
    Reduces risk of · via Curcumin
  • Parkinson's disease
    Protects against · via Curcumin
  • Age-Related Artery Stiffness
    Improves · via Walnuts
  • Cognitive decline
    Improves · via Walnuts
  • Bone mineral density loss
    Protects against · via Omega-3 fatty acids
  • Sarcopenia
    Protects against · via Omega-3 fatty acids
  • Age-Related Macular Degeneration
    Protects against · via Omega-3 fatty acids
  • Dementia
    Protects against · via Omega-3 fatty acids
  • Benign Prostatic Hyperplasia
    Improves · via Pepitas
  • Hair loss / hair shedding
    Protects against · via Pepitas

Related Recipes

Other recipes that share compounds or health benefits with this one.