Nourish - Raw Buckwheat Breakfast Granola
Making your own breakfast cereal or granola is a really reliable way to ensure you are getting the best nutritional start to the day. Homemade granolas can be designed to suit your taste, so perhaps you want to make it chocolatey one week or bursting with nuts and seeds the next. Cinnamon or gingerbread, vanilla and raisin.. whatever flavours are calling to you, you can do it!
Raw buckwheat is an excellent base for a healthy breakfast cereal or snack. When prepared this buckwheat way has a texture which is perfect if you like a light crunch to your cereal.
It can be mixed with other seeds, nuts or fruits to provide variety, and if you are new to the preparation of ‘Raw’ food, this is a good introduction.
- 1 1/2 -3 cups raw buckwheat groats (NOT roasted or kasha)
And the rest is up to you!
- 1 1/2 cups gluten-free rolled oats
- 3/4 cup chopped soaked nuts and or seeds (almonds, brazil, pecans, walnuts, cashews, pumpkin, sesame, flax, chia or sunflower seeds
- 3/4 – 1 tsp ground cinnamon/ginger/cardamon
- pinch of vanilla powder
- 1-2 tablespoons of cacao powder
- 1/2 tsp sea salt
- sweetener choices can include coconut sugar, maple syrup, honey or blended dates made into a paste. (sweeten to taste)
Dates and apple pieces work well too.
- nut butters work well to bind (could be mixed with the sweetener of choice before coating the dry ingredients)
- oils such as coconut, avocado or olive oil can work, depending on the flavour profile. Optional add-ins after dehydrating/slow baking could be:
- 1/2 cup unsweetened coconut flakes or shredded coconut
- dried fruits – raisins, currants, sour cherries, figs, dates, mulberries, goji berries etc.
- cacao nibs, bee pollen, chocolate chips – anything!
- Cover the buckwheat with water and soak overnight or for 8 hours.
- Drain, rinse and soak for a further 8 hours. Thoroughly rinse the buckwheat of its liquid and drain again.
- Soak your chosen nuts/seeds for at least 8 hours beforehand.
- Arrange the soaked buckwheat and additional ingredients onto the lined trays of a dehydrator.
- Set the dehydrator to 60 c for about an hour and then reduce it to 46 c for another three hours or until the cereal is completely dry and crisp.
- Add your choice of add-ins (optional to use heat to melt oils/nut nutters by following the method below).
- Store in an airtight container.
- Preheat oven to roughly 160 C.
- Add the buckwheat groats, oats, nuts and seeds of choice, dry sweetener, salt and spices to a mixing bowl and stir to combine.
- In a small saucepan over a medium-low heat, warm the oil and wet sweetener of choice, e.g maple syrup until melted and combined.
- If using nut butter, add here and stir to combine.
- You can also add your cacao powder here if using.
- If using dates as the sweetener, blend in a blender with a splash of water and mix through dry ingredients with your fingers.
- Pour over the dry ingredients and mix well to coat.
- Spread the mixture evenly onto a baking sheet and bake for 25-30 minutes or until fragrant and lightly coloured.
You may wish to stir halfway through to ensure even baking.
- Add the dried fruit, coconut, superfoods of choice etc at the end. If you’re adding chocolate or anything heat-sensitive, wait until it has completely cooled.
- Place cooled granola in a sealed container that has an air-tight seal, and it should keep for a few weeks. Or store in the freezer up to 1 month or longer.
- Serve the buckwheat granola with almond milk, yoghurt/coconut yoghurt or kefir and add some seasonal fresh fruit for a delicious breakfast.
It can also be used as a topping over porridge or eaten as is like a trail snack.
- Serve your raw buckwheat granola with a plant milk of your choice such as almond milk, rice milk, oat milk etc.
- Pour over some yoghurt/coconut yoghurt or kefir and add some seasonal fresh fruit for a delicious breakfast.
- Add the raw buckwheat granola to chia pudding or overnight oats as a topping for more flavour and crunch.
- This granola can also be used as a topping over porridge.
- Mix some through your muesli for added nutrition and texture.
- Simple as it may sound, it’s great as a trail snack.
But why raw?
There is a renewed interest and return to the traditional process of fermenting or soaking grains and dehydrating them in order to render them more digestible.
Raw grains such as raw buckwheat contain enzyme inhibitors and phytic acid which block the absorption of many minerals and nutrients.
Soaking them, however, will release the enzyme inhibitors. This makes the nutrients more accessible to our bodies.
When preparing raw food meals (and generally cooking with grains/nuts/seeds), it’s highly advisable to soak and sprout them all. This enables them to soften, plus it removes harmful enzyme inhibitors and enhances their nutritional value prior to eating. For more info, check out this previous blog on What is Sprouting and How to Get Started here.
The soaked grains are then dehydrated instead of being cooked or baked so as to retain their nutritional value. This is generally done in a dehydrator, but don’t worry, if you don’t have a dehydrator, a low temperature in the oven will also work.