RECIPE: Superfood Grawnola

by Polly N on February 2, 2011

I’ve been meaning to make grawnola for ages and I finally found some time to get creative in the kitchen. I have to say, it’s really really REALLY good. I keep most of the things I make in glass jars with the date of creation written on it so I know when it needs eating by. I always have a big batch of almond or brazil nut milk in the fridge as this makes for a great snack on its own, poured over delicious grawnola like this or whizzed up with some fruit and greens for a superfood smoothie.

For my grawnola, I used some pumpkin seeds, pecans, hemp seeds and….chia seeds (also known as Salvia). I have a confession to make, it’s a healthy confession but I officially LOVE chia seeds. If you’ve never heard of them, then listen up.

Chia seed comes from the desert plant that grows in southern Mexico and in pre-Columbian times was a daily staple of the Aztec and Mayan diet. They are super nutritious power houses packed full of fiber, antioxidants, protein, vitamins, minerals, and is the richest known plant source of omega-3 fatty acids. This is a very good thing as our Westernised diet is way too full of omega-6. We do need some omega-6 but not as much as we get if eating a processed diet. You may not consider yourself as someone that eats a processed diet but remember that processed doesn’t just mean processed hamburger cheese and meats. Processed means cakes and biscuits and pre-packaged foods that have a shelf-life longer than you. Most if not all of these foods contain trans fats which are extremely harmful and have omega-6 in abundance amongst other things. Also, because most of the milk these days comes from mega-dairys, the omega-3 that would normally be found in cow’s milk is missing. This is because cows are pumped full of antibiotics and hormones and kept on a revolving wheel to produce constantly meanwhile being fed corn instead of grass which is full of….yep you guessed it omega-6! So a double-dose of omega-6 (and hormones and antibiotics with your cereal then.) Nice.

Back to chia though. It also has more antioxidants than blueberries and 8 times the amount of omega-3 than salmon.

Here are a few more reasons why I love chia seeds.

Chia Seeds keep hunger locked up ’til lunch (unlike Shreddies!) Because chia seeds absorb so much water and have high soluble fiber levels, they help release natural, unrefined carbohydrate energy slowly into the bloodstream.

Easy on digestion Chia seeds do not have to be ground up before you eat them. The body can easily digest them and they like to spend their time keeping blood pressure and blood sugar under control.

On the go Chia seeds can be eaten straight from the bag, used for breads, smoothies, crackers and…grawnola! In liquid they act as a gelling agent.

Grammage Just 2 tablespoons of chia will give you approximately 7 grams of fiber, 4 grams of protein, 205 mgs of calcium and a humongous 5 grams of omega-3.

Okay, overload of info. Most mornings though, I’ll just have chia on their own in a bowl of almond milk with blueberries, gojis and bee pollen. It’s like a super nutritious comfort blanket. Mmmm.

Now go make grawnola and find out how tasty raw breakfast (or lunch or dinner or snacktime) can be!


  • 2 cups pecans, roughly chopped or broken (they break apart in your hands easily enough), soaked for 1hr+
  • 1/2 cup chia seed soaked in 2 cups water
  • 1/4 cup pumpkin seeds
  • 1/4 cup hemp seeds
  • 1/2 cup mulberries
  • 1/4 cup goji berries
  • 1/2 tsp Pink Himalyan salt or Celtic sea salt
  • 1 tbl vanilla extract
  • 1 tsp cinnamon powder
  • 2-3 tbl agave nectar
Drain the pecans and combine in a bowl with the remaining ingredients. Mix by hand to ensure all ingredients are combined. Transfer to a dehydrator tray lined with a non-stick sheet and dehydrate at 110 degrees for 10 hours. Flip the grawnola onto mesh screen and dehydrate until dry. Store in airtight containers.


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{ 9 comments… read them below or add one }

Ryan February 4, 2011 at 8:56 pm

I’m going to start a raw diet and am scared of not having cake aaugghhh! Biscuits, Bagels, and Crackers oh my! How do I substitute for these? I am on my 6th day of a ph+water only fast and next week will be a green juice only fast. I’m trying to get my body all cleansed up and healthy. I hear that surprise hernias are caused by a break down of fatty connective tissue and my joints started popping all over the place 2 weeks before that started. I’m really hoping taking it easy and eating right with a hernia support belt can reverse the problem! Surprising to not that I haven’t been having hunger pains or crazy hunger attacks in htis my first fast longer than 24 hrs.

Your site is awesome!


polly February 4, 2011 at 9:03 pm

There are lots of cakes and biscuits you can make – without processed sugar, wheat and gluten etc. Check out some of the recipes on on my site like the macaroons and cookies!


Candy June 3, 2011 at 12:39 pm

OH MY GOODNESS (sorry for “shouting” but I just had to comment on the grawnola)

I was looking for an easy breakfast solution to make my transition over to raw food a bit easier in the busy mornings. I saw this recipe on my facebook and had to try it. I substituted some of the fruit for what I could find here in Australia, and I am hooked. This tastes amazing. I have broken it up into big pieces and will pop some into a zip lock baggie to take to work in the morning. A few of my friends have tried it, and they all think it tastes amazing.

Thank you so much for generously sharing your recipes.

Live in Light



Rin August 7, 2011 at 12:36 pm

hey hey this looks awesome, just about to commence on a mainly raw diet but how do you do this if you don’t have a dehydrator? Can’t really leave my oven running for 10 hours!


polly August 7, 2011 at 12:41 pm

Hey Rin,
Its kinda tricky without a dehydrator I have to be honest. Some people do manage using a fan-assited oven on the lowest setting leaving the door open but it’s high maintenance as you have to watch it. Treat yourself to a dehydrator! ;o) xx


Helen May 19, 2012 at 9:37 pm

Looks delicious Polly, can’t wait to try it. How long will it last in an airtight container? Thanks :-)


polly May 20, 2012 at 10:29 am

It probably wont stay around for too long – too yummy! But will keep a few months in airtight container.


Emma May 19, 2012 at 9:52 pm

This looks delicious! What do you use instead of the agave nectar these days?


polly May 20, 2012 at 10:29 am

Try these – For this recipe i would use maple syrup.


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