Sprouting buckwheat

Since I use sprouted buckwheat quite a bit at home and in recipes, I figured I would share with you my very easy process for doing it. Although most of the recipes I use buckwheat in, I take the time to sprout for a few days before hand, just soaking the buckwheat overnight is great as well.

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Ingredients:

  • 1 cup raw buckwheat groats
  • 2-3 cups filtered water

Steps:

  • rinse the buckwheat thoroughly a few times in cold water, the water will get slimy, this is normal.
  • place in a large bowl with water and let the buckwheat sit for a minimum of 8 hours.
  • rinse thoroughly one more time and put in your sprouting set up or use immediately.

Above I show my home made sprouting set up. You can use sprouting bags, or nut milk bags, or sprouting containers, there is a plethora of options out there.( I have several of them). But since I tend to make huge batches of sprouted buckwheat at once, I like to have a bigger container.

I put a thin towel or a cheese cloth inside a large strainer with a plate underneath the strainer in order to catch any excess water. After the buckwheat has been soaking for hours and I rinsed it, I put it on the towel inside the strainer. There’s the setup! Easy!

Then all you have to do is rinse or water the sprouts morning and night until you see little tails growing.(It can take from 2 to 4 days, depending on the heat and humidity) That’s the seed becoming alive and multiplying its nutritional value as well as increasing it’s digestibility. Who wouldn’t want to take the time to do that!?

I have started spraying my seeds with a water bottle sprayer thingy. It works great and I end up giving them just enough moisture so they don’t dry out. I also like to gently move the seeds around with my hand to get them to breath and allow them to grow better.

That’s it! Isn’t it easy? It takes time, yes, but it is so easy and so worth it!

Use your sprouts immediately or you can keep them in a sealed container in the fridge for a few days. I am not sure how long they last as I always sprout for a specific recipe, or I dehydrate them to make buckwheat crispies that I can keep in my cupboard for weeks.

Sprouting

Sprouts are one of the greatest sources of high quality nutrients in the world of raw foods because by definition, sprouts are still in the process of growing and therefor at the peak of their life force. They are not done growing, nor have they been “picked” and are slowly dying and loosing nutritional value. They contain enormous levels of proteins, vitamins, minerals, trace minerals, chlorophyll pigments and enzymes. The nutrient content in sprouts can rise from 50-2000 per cent!!

Whats more is that the body more easily absorbs nutrients from sprouts and are easily digested.

Sprouts are simply amazing and highly nutritious.

I started sprouting when I was pregnant with my first child, over 7 years ago. I started doing it because I wanted to feed my body the highest quality nutrients, and also because being a vegetarian, I have to be smart about my food choices in order to make sure I do not lack of vitamins and minerals, which can easel happen during pregnancy. Sprouts ensured that I was getting sufficient and high quality life force enzymes.

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                                                                     Radish seed sprouts, mung bean sprouts, chickpea sprouts

Sprouting at home is so easy and cheap. I sprout various ways, with a sprouting tray, with a nut milt bag, in a colander. One of the easiest ways though, using what you have at home, is to use an empty jar, a piece of cheesecloth and a rubber band.

For this last method, just put your seeds in your jar, rinse then soak in enough water to cover the seeds. Put the cheesecloth on the top of the jar, secure with a rubber band, and let sit for at least 8 hours.

Empty the water, rinse and empty again. And let it sit in a dark, warm place with the jar upside down or tilted to the side to allow for excess water to slowly drip out. After the first soaking process, you should never leave water in the jar other than the natural moisture from the seeds being rinsed.

Repeat the rinsing process twice a day until your seeds start sprouting. Depending on what you are sprouting it can take anywhere from 2 to 5 days.

If you have sunlight and remember to do it, place your sprouts for 2 hours in the sun to give them a nice energy boost.

Once they are sprouted, place them in a jar in the fridge and eat within 3 days to receive maximum life force and vitality from them.

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                                                                                          Brocoli, mung bean, and green lentil sprouts 

You can add sprouts to anything. I love to eat them as is, or on salads. Sometimes I make a little sprout bowl with varying sweet and savory flavors. For the kids, I throw them in their smoothie before blending. You can top a bowl of cooked food with them too. Really the possibilities are endless.

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                                                                                        Kiwi, persimmon, shredded coconut, sprouts

I cannot encourage you enough to start sprouting if you haven’t been doing it. It makes my body so happy to be eating such live foods.

Buckwheat Breakfast Bowl

I love breakfast. I love drinking tea. I love drinking green juices. I love smoothies. I can last all morning on a fresh juice or green smoothie, but some days I want to sit and enjoy a nice meal. And I really love putting intention in a nice wholesome meal for my breakfast. I am sweet breakfast kinda girl. Although I do love eating savory from time to time, my go to is usually sweet. Chia seed porridge is my most frequent go to. Although I have changed it quite a few times since that first post and will be continuously changing it as that is how life goes.

This breakfast bowl is so delicious and nutritious. Even the boys loved eating!! It resembles oatmeal in texture, but is packed with so much more goodness!!!

I use buckwheat frequently at home, mostly for raw granolas, but also for raw breads, patees and other savory dishes. I always sprout it first to maximize the nutrients I can get from this superfood. But you don’t need to do that if you don’t feel like it. Just make sure you soak it at least 8 hours and rinse it REALLY well before eating it.

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Ingredients:

  • 2 dates
  • 1 TBS almond butter
  • 6 TBS almond milk
  • 1/2 an apple
  • 1 cup sprouted buckwheat (or buckwheat soaked for 8 hours)
  • 2 TBS shredded coconut
  • 1 tsp chia seeds
  • 1 tsp sunflower seeds
  • 1 tsp dried cherries (or raisins, or cranberries)

Steps:

  • put first 4 ingredients in food processor and blend until well combined
  • add the buckwheat and coconut and pulse a few times until desired consistency
  • top with remaining ingredients
  • chow down and feel happy!!

Pistachio Cherry Chocolate Crunch Grawnola

The gentle nuttiness of the pistachio paired with the sweet tartness of the cherries are a perfect combination to the deep richness of the chocolate. The olive oil is a nice touch to add healthy fats without changing too much the previous flavors. While I generally use coconut oil in my grawnolas I wanted to switch it up as I truly do love the taste of a nice olive oil. And for this kind of recipe I really believe one should use high quality organic olive oil. This is my first time making this granola and I can say with confidence that it won’t be the last! Since all of these ingredients are not necessarily seasonal like my butternut granola or my orange cranberry one, I can make and enjoy this granola all year round! This is taking a high spot in my top favorites 🙂 FullSizeRender-37 Ingredients:

  • 5 cups sprouted buckwheat or soaked for at least 8 hours and rinsed really well
  • 1 cup small oats
  • 1/2 cup coconut sugar
  • 1 cup organic olive oil (high quality is best here!)
  • 1 cup dried cherries (no sugar added)
  • 1 cup raw pistachios
  • 1 cup quinoa crispies (omit this if you want a truly raw granola, you can add buckwheat groats or oats if you like)
  • 3/4 cups homemade chocolate chunks or chocolate chips

Steps:

  • mix first 3 ingredients in a large bowl until well combined
  • add following 3 ingredients to a food processor and pule until the cherries and pistachios are broken down a bit but not fully blended
  • combine all ingredients except chocolate and mix well adding the crisps last
  • put on a dehydrator sheet and dehydrate for about 10-12 hours at 105*F
  • add the chocolate once the granola is done and mix well
  • enjoy with milk of your choice, mine is often home made fresh almond milk
  • store in airtight glass containers for weeks!

Strawberry Grawnola

Nice and crunchy, light and flavorful, what better way to satisfy a sweet craving than with a bowl of home made (almost raw) granola? In all honesty I can find (and have found!) dozens of others ways to satisfy a sweet craving very satisfactorily but this a great way as well. Thanks to the sprouted buckwheat base, this granola is filling without making you feel heavy, gives you loads of energy without any nasty sugar crash and fuels you with beneficial vitamins and minerals thanks to all the beautiful ingredients.

I used lucuma powder, which is a fruit, and has a significant amount of potassium, calcium (good for strong bones and teeth) and phosphorus (important for bone and protein formation as well as proper digestion and hormone balancing). It also has a good amount of protein (4 grams per serving) as well as fiber.

The coconut provides you with a nice dose of healthy fats. Pair this with a cup of some freshly made almond milk and you got yourself a wholesome, nutritious, delicious meal!

Thanks to the strawberries, the kids love this one, and we have been eating it on homemade raw yogurt, with milk and sometimes just straight out of the jar.

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Ingredients:

  • 3 cups buckwheat, either sprouted, or soaked at least 8 hours then rinsed really well.
  • 1 cup oats
  • 1 cup coconut slices
  • 3 TBS lucuma powder (optional but it gives a nice flavor while adding a lot of beneficial vitamins and minerals)
  • 1/2 cup powdered freeze dried strawberries (I powdered them in my blender), plus another 1/2 cup in pieces
  • 1/4 cup + 2TBS coconut oil, melted
  • 1/2 cup coconut sugar
  • 1 cup quinoa crispies (not raw)(this is like puffed rice but with quinoa)
  • 1/2cup water

Steps:

  • mix everything in a large bowl
  • lay on a dehydrator sheet and dehydrate at 105*F for about 12 hours or until fully dried and crispy
  • store in an airtight container for weeks! Or if it’s like at my house, this will only last several days….

No dehydrator? No problem! Just put it in the oven on the lowest setting and check it after 45 minutes, toss it and leave it for a while longer until it is fully crispy. I estimate it taking about 1.5 hours.

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Raspberry Granola

Crunchy. Naturally sweet with a  slight tang. Full of flavor and packed with vitamins and nutrients. This granola is a perfect way to start the day. I eat mine with some fresh home made almond milk which just brings this bowl of goodness to a whole different level of yum. But I am confident that it will go great with whatever your milk of choice is, or even as is, for an on-the-go snack! 

As usual I made a big batch of this to feed my little family of 5. Half the recipe if you feel the need to, but keep in mind that most granolas will keep for several weeks if not months, in an airtight container, so making a big batch is rarely a bad idea 😉

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Ingredients:

  • 5 cups sprouted buckwheat, or buckwheat that has been soaked at least 8 hours and rinsed very well then drained
  • 4 TBS lucuma powder
  • 1 TBS vanilla powder
  • 1 cup soaked sunflower seeds, at least 4 hours then rinsed
  • 1 cup shredded coconut
  • 1 cup all natural Maple Syrup (not the Aunt Jemima kind)
  • 3/4 cups melted coconut oil
  • 2 tsp hibiscus powder (optional, but it does add to the tang and pairs great with the raspberries, plus it adds a pretty light pink color 🙂 )
  • 1 cup (or more!) freeze dried raspberries

Steps:

  • combine all ingredients except raspberries in a large bowl and mix well
  • taste it and adjust flavors according your preference, you can’t really go wrong here
  • lay on several dehydrator sheets
  • dehydrate at 105*F for abou 12 hours or until fully dry and crispy
  • add raspberries (I add them last so they retain their crispiness)
  • store in an airtight container, (hide yourself a container in your underwear drawer, in you live with people who who’s idea of one serving is half a jar)
  • feel nourished and go have fun!

Cacao Energy Clusters

These little clusters are packed with nutrient dense ingredients: flax seeds (high in omega 3’s, good kind fat), cacao powder (powerful antioxidant, god for fighting free radicals), maca powder (good for energy) amongst several other amazing ingredients.

This recipe kinda just happened. I had made a lot of sprouted buckwheat when prepping for making raw granola, and didn’t feel like really putting anything fancy together so just threw a bunch of ingredients in the bowl, thinking I was going to be making another granola. Before putting it in the dehydrator I tasted it and it tasted so good I immediately wrote down what I had used in order to not forget! When it came out, instead of being a granola, it was more of an energy cluster. Not only because it stuck together in convenient clusters, but also because the flavor was so rich that I don’t think I could actually eat a whole bowl of it. A few clusters was enough. I packed some for a hike and my daughter wanted some for her school snack. I am so happy I wrote down the ingredients so I can make this again.

So here it is. Another kitchen happy “accident” 🙂

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Ingredients:

  • 3 cups sprouted buckwheat, or buckwheat that has soaked for at least 8 hours, then rinsed really well
  • 1 cup oats
  • 1 cup sunflower seeds
  • 2 TBS mesquite powder
  • 2 TBS maca powder
  • 1/4 cacao powder
  • 1/2 cup maple syrup
  • 1/4 cup melted coconut oil
  • 1/8 tsp salt

Steps:

  • mix everything together in a bowl, adding the wet ingredients last
  • spread on a dehydrator sheet, tapping it down to make it more compact
  • dehydrate at 115* for about 12 hours or until dry and crispy
  • store in an airtight container for weeks! (Although ours lasted barely a week)

If making this in the oven, put it on the lowest setting for about an hour, try it and keep checking every 10 minutes until fully done.

Blueberry Vanilla Granola (raw)

This granola is so simple in flavors and so pretty to eat. Ive always preferred blueberries fresh and raw, having their skin burst under the gentle pressure of my teeth, releasing a nice sweet juice. But I am delighted that I have the option to use them frozen or even freeze dried when they are out of season.

After having my buckwheat sprout for a couple of days, I stared at it for some time before deciding what flavor these groats were going to take on. We’ve spent a good portion of the winter eating my orange cranberry granola since that is my husbands favorite, but I was ready to create a new recipe. While staring at the bland bowl of sprouts I got the idea to add some blueberries to it. I knew that my kids would be delighted with the colorful food in their bowls, so I went ahead and got to mixing ingredients to create this tasty breakfast (or snack).

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Ingredients:

  • 5 cups sprouted buckwheat
  • 1 cup raw almonds, soaked in water for at least 8 hours, then chopped
  • 1 cup small oats
  • 1 cup shredded coconut, (that I pulverized in my blender to make a fine powder–optional but I wanted less of a coconut dried coconut texture)
  • 1 TBS vanilla powder
  • 3/4 cups maple syrup
  • 1/4 cup melted coconut oil
  • 1 cup frozen blueberries that have been thawed

Steps:

  • mix everything in a large bowl except blueberries
  • stir well until well combined
  • add blueberries and mix a little more
  • put on a dehydrator sheet and dry at 105*F for about 12 hours or until nice and crispy
  • store in an airtight container for weeks

As usual, this makes a huge batch, as granola goes fast at my house. So half this recipe if you are worried about having too much. You can always vacuum seal some to keep it fresher longer.

Blueberry Vanilla Granola

Another granola win for me 🙂 This granola is a crowd pleaser with all its sweetness and gentle flavors. As always, it is loaded with beautiful nutritious goodness. There is not much more to say here than, YUM.

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Ingredients:

  • 3 cups sprouted buckwheat (just soaking the buckwheat overnight and giving it a good rinse is enough if you don’t want to sprout)
  • 2 cups coconut flakes
  • 1 cup chopped soaked almonds (soaked for at least 8 hours)
  • 2 cups small oats
  • 1 cup sunflower seeds, soaked 4 hours or more
  • 2 TBS vanilla powder
  • 1/2 TBS hibiscus powder (optional but it does add a hint of tang to this, which I love, as well as some color)
  • 1/2 cup honey
  • 1/2 cup melted coconut oil
  • 2 oz freeze dried blueberries

Steps:

  • mix first 7 ingredients in a large bowl
  • combine honey and coconut oil then pour over dry ingredients
  • mix well, add the blueberries
  • put in a dehydrator sheet
  • dry for about 12 hours
  • store in airtight jars for weeks!
  • this makes at least 13 cups

Have this with some fresh almond milk for optimal enjoyment 🙂

Power Cacao Granola

I call this Power Granola because of all the nutrient dense ingredients I used.

Chia seeds, one of the richest plant sources in omega 3’s (that healthy oil in fish that I don’t get because of being a vegetarian, contributes to good cholesterol health) is also very high in calcium. Apparently, by weight, chia seeds have more calcium than whole milk!

Flax seeds, which are apparently higher in antioxidants than blueberries are also very high in omega 3’s as well as lignans. Lignans are a phytonutrient that provide antioxidant benefits as well as fiber like benefits.

Sunflower seeds, very high in essential fatty acids which helps with regulating cholesterol levels are also high in protein (100g of seeds provide 21g of protein). They are incredibly rich sources of many essential minerals such as calcium, iron, magnesium amongst others. These minerals play an important role in bone health and red blood cell production. Who doesn’t want healthy blood and bones?

Raw cacao, which is high in antioxidants (contributes a great deal to our immune system) is also one of the highest whole food sources in magnesium (balances blood pressure, lowers high cholesterol). There are many more benefits to raw cacao that I won’t list here. Not only is it good for us, but is also delicious.

Add to that all the other delicious tasty ingredients and you got yourself a deliciously Powerful breakfast!

Starting your day off with a bowl of this can only allow you to feel energized and ready to take on the day!

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Ingredients:

  • 3 cups sprouted buckwheat (If you don’t have the time or desire to sprout, soaking these over night and giving them a really good rinse, will do)
  • 2 cups small oats
  • 1 cup sunflower seeds
  • 2 cups shredded coconut
  • 3/4 raw cacao powder
  • 1/2 cup chia seeds
  • 1/2 ground flax seeds ( I used a coffee grinder)
  • 1/4 tsp salt
  • 2 tsp cinnamon (optional)
  • 3/4 cup maple syrup, or honey or coconut sugar
  • 3/4 cups coconut oil

Steps:

  • mix all ingredients in a large bowl minus the sweetener and coconut oil.
  • once everything is well combined, add the sweetener and stir well
  • add coconut oil and mix until it coats everything
  • spread on a teflex sheet
  • put in dehydrator at 105*F for about 8 hours
  • keep in sealed jars for months!

Note: This recipe makes over 13 cups. I feed a family of 5 and often friends so I usually make big batches of food. Adjust the recipe accordingly for your own needs.

Other note 😉 : If you do not have a dehydrator, you could possibly do this in the oven. I have never done it before because well, I have a dehydrator and I truly love using it, so I am not sure how this will come out. This is what I would do though if I were to try it out in the oven:

Put it on the lowest setting, crack the door open in order to have some air circulating, and put the granola on a baking sheet. Leave it in there for about 30 minutes, check it and if it is still moist, keep checking every 20 minutes or so until it is dry and crisp. I have no idea how long it will take in an oven. It takes close to 12 hours in the dehydrator. If I were to make raw crackers in the oven, therefore cooking them, they would be done in about 45 minutes. If you try the oven method, PLEASE let me know in the comments how it turned out! I would love some insight on this!

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