Ashwagandha. Lately, it’s been everywhere–from the pages of Vogue to the vitamin shelves at your local pharmacy. 

But this adaptogenic herb has a history way older than that. In fact, it’s one of the most important herbs in the Ayurvedic medicine tradition which has been around for more than 3,000 years!

These days, Ashwagandha, also known as Withania somnifera, can be found in powder or pill form, and is touted for its many health benefits, including major stress reduction. But thousands of years ago, people didn’t have these convenient forms of Ashwagandha to add to their daily vitamin regimen. So if you’re really trying to get the Ashwagandha experience, it’s time to skip the capsules and mix-ins in favor of the real thing. 

Here’s some of our favorite ways to add Ashwagandha to your meals.

5 Ways To Add Ashwagandha To Your Meals

Moon Milk

When you were a kid, did your mom ever make you warm milk to help you fall asleep? Well, this is the same idea, with an Ayurvedic twist.Moon milk combines warm milk, Ashwagandha, and nutmeg (another traditional Ayurvedic sleep aid) to help you chill out and drift off to dreamland.

Ingredients

• 1 cup of your milk of choice
• ½ teaspoon of ground cinnamon
• ½teaspoon of ground turmeric
• ¼ teaspoon of ground ashwagandha
• Pinch of ground nutmeg
• 1 teaspoon of coconut oil or ghee
• 1 teaspoon of honey

Directions

1. Simmer your milk in a saucepan using medium low heat.
2. Once the milk simmers, whisk in your cinnamon, turmeric, ashwagandha and nutmeg. Stir it until everything is thoroughly mixed in and the liquid is smooth with no lumps.
3. Add your coconut oil or ghee and turn the stove to low heat.
4. Cook on low for 5-10 minutes, until mixture is warmed through.
5. Remove from the stove and allow the mixture to cool.
6. Add honey to taste and enjoy!

Ashwagandha Nut Butter Balls

Ashwagandha isn’t just for getting a good night’s rest. When combined with the right foods, it can also give you a boost of energy when you’re feeling tuckered out. These no-bake nut butter balls are easy to make, delicious, and packed with nutrients to provide quite the afternoon pick me up.

Ingredients

• 16 ounces of nut butter (peanut butter, almond butter, or cashew butter all work well here)
• 1/2 cup of dried cranberries
• 1/2 cup of semi-sweet chocolate chips 
• 1/4 cup of chia seeds
• 1/4 cup of honey
• 1/4 cup of ground ashwagandha
• 1/2 Tbsp of cinnamon
• 1 ½ cups of coconut flakes

Directions

1. In a large bowl, mix your nut butter, cranberries, chocolate chips, honey, chia seeds, ground ashwagandha, and cinnamon. Stir together until the mixture is well combined and has the texture of cookie dough.
2. Divide your dough into equal parts the size of a ping pong ball. Roll each chunk into a ball and coat in coconut flakes.
3. Place coated balls on a non-stick tray and refrigerate for an hour until solidified.
4. Enjoy!

Ashwagandha Banana Nut Smoothie

Ashwagandha has a strong taste, but it works great in a smoothie when you add other ingredients that can stand up to it. This smoothie is easy to customize, depending on what dairy or dairy alternatives you like and which nut-butter you prefer.

Ingredients

• 1 banana, chopped up and frozen
• 1 cup of milk (you can opt for cow’s milk, almond milk, or oat milk)
• 1 teaspoon of ground Ashwagandha powder 
• 1 teaspoon of cinnamon powder
• 1/2 cup of nuts or nut-butter
• Honey to taste

Directions

1. Combine all of your ingredients in a blender and blend until smooth.
2. Enjoy!

Dessert Date Truffles

Looking to add a healthy kick to your dessert? Well, look no further because these Ashwagandha truffle balls are a no-fuss dessert (or afternoon snack)  that will certainly satisfy your sweet tooth.

Ingredients:

• 10 dried dates
• 2 teaspoons of ground ashwagandha
• 1/2 cup of semi-sweet chocolate chips
• 1 teaspoon of coconut oil
• Sea salt or coconut flakes for garnish

Directions:

1. Blend the dates and Ashwagandha together into a paste using a food processor. 
2. If the mixture is too sticky to work with, place it in the refrigerator for 15 minutes.
3. Once chilled, roll this paste into small balls.
4. While the paste is in the fridge, heat up the coconut oil and chocolate in a double boiler over medium heat. Stir often so the mixture doesn’t burn.
5. Once your balls are shaped, coat them in the chocolate mixture. Place them on a non-stick tray or a pan lined with parchment paper.
6. Before the chocolate sets, sprinkle sea salt or coconut flakes on top of the balls. Get creative here and add anything else that sounds yummy!
7. Refrigerate the balls until the chocolate is set.
8. Enjoy!

Ashwagandha Latte

Want to start your day on the right foot? Just whip up a mug of this delicious and healthy Ashwagandha latte. 

Ingredients:

• 1/2 cup of milk (cow’s, almond, or oat)
• 1/3 cup of brewed coffee
• 1 tbsp of hazelnut butter or hazelnut syrup
• 1 tsp of maple syrup
• 1 tsp of ground ashwagandha 

Directions:

1. Warm milk in the microwave or on the stove over low heat.
2. Using a milk frother or blender, combine your warmed milk and the remaining ingredients until the liquid is well combined and a little foamy.
3. Sweeten to taste and enjoy!

What Is Ashwagandha?

Ashwagandha has many names, including Indian ginseng, poison gooseberry, and winter cherry. In Sanskrit, Ashwagandha translates roughly to the smell and strength of a horse. Appetizing, right?

But whatever you call it, that doesn’t change the fact that it’s an evergreen shrub related to the tomato that’s native to Asia and Africa. The root is used as herbal medicine around the world and is especially important in Ayurvedic medicine.

Check with your healthcare provider before you start taking Ashwagandha. Most recommend taking the equivalent of 450 mg capsules 1-2 times a day.

The Health Benefits of Ashwagandha

One of Ashwagandha’s main claims to fame is that it’s an adaptogen. That means it meets 3 criteria:

• Is non-toxic
• Helps the body adapt to and regulate stress
• Improves general health and well-being

In Ayurveda, Ashwagandha is known as a rasayana, or an herb that is supposed to offer a long life and high energy levels. One way it does this is by busting stress. 

Taking Ashwagandha can drop your cortisol levels (aka the stress hormone) by one third–which means it may even help with losing stress-related weight. It also can majorly affect feelings of anxiety. In one study, people with anxiety who took Ashwagandha for 2 months reported that their anxiety levels dropped by 75%!

But that’s not all this herb is good for. It’s also known for these benefits:

• Boosts fertility in men by increasing testosterone.
• Helps with muscle recovery and strength.
• Reduces inflammation.
• Improves brain function and memory.

Ready to reap all these awesome benefits just by adding one herb to your diet? Well, look no further than these 5 ideas for recipes you can make with Ashwagandha root in your own home.