Tag Archives: Sprouting

Sprouted Buckwheat Granola with Cinnamon, Dates and Maple

Happy New Year Food Book Followers! Hope you all had a nice break and got lots of time with loved ones. I had a wonderful last couple weeks of 2014 and am looking forward to what 2015 brings. Only one more day and I will be back to my reality of crazy busyness.  Unfortunately I will continue to likely be too busy to create much of anything new and post between now and April but, I do have a few new recipes from the past few months jotted down to share and will do my best to get them out.

wpid-20141208_171530.jpgEach year I have created  healthier versions of holiday baking classics and posted but this year, with my time limitations and being in the midst of exams until mid December, I had to do something a little different.  I actually didn’t do ANY  baking this holiday – gasp!  I did however make massive quantities of my sprouted buckwheat granola and jarred that for my friends and family.

wpid-20141206_230925.jpgI have meant to post this simple recipe for a while now, the main reason I haven’t is because I never measure what I put into it.  Now, I am giving you measurements but I encourage you to splash, sprinkle and pinch to your own liking rather than just following the recipe. I prefer my granola lightly sweetened, for the purposes of gifting and this recipe I made it a bit sweeter.  Its nothing like you’d find in a store bought version as far as sweetness goes so if you prefer little sweetness too the measurement I provide is probably sufficient. You can always adjust if you wish on your next batch.

To sprout buckwheat, or any grain for that matter, all you do is soak, rinse and repeat until the grain cracks.  With buckwheat this usually takes about 3 days.  If you look closely you will be able to see some tiny sprouting tails. Buckwheat groats give off a really goopyness while soaking, just keep it covered with fresh water on your counter for 3 or so days, rinsing it and covering with new water each day.   When it is done soaking and just sprouting, rinse well and strain well.  Sprouting is so great.  The health benefits are numerous, it can turn a hard-to-digest whole buckwheat kernel into a light, nutrient-dense whole grain. All grains contain certain anti-nutrients inherent in the seed. These anti-nutrients preserve the seed until it has a chance to germinate and grow. By soaking and sprouting you reduce anti-nutrients and make the grain more readily available and digestible.  That’s all I’m going to write about sprouting benefits right now, if you are looking for more, Google has it covered. But whatever you do, DO NOT skip this part for this recipe!  Oh yes, and use raw buckwheat groats, toasted will not sprout, and, use all organic, quality ingredients!

wpid-20141208_171541.jpgThis recipe is dehydrated in the oven, I have posted before about using your oven for dehydrating.  If your oven sets as low then you are good to go at about 150 degrees, just set it and keep an eye on the dryness over the next couple days.  If your oven only goes as low as 170 or so degrees as my current oven does, it is still totally doable, just use a metal spoon or utensil to keep the door cracked open which allows moisture and extra heat to escape.  This recipe usually takes about 48 hours to dry out.  If you do a double batch, (which I often do) it might take longer but just keep an eye on it.

2       large baking sheets lined with parchment paper
6       cups Sprouted Buckwheat Groats (about 4 cups pre-soaking)
1        cup Hemp Seeds
1        cup Chia Seeds
1/2   cup Dates, chopped
1/4   cup Cinnamon
1/4   cup Maple Syrup
3-4   tablespoons Coconut Oil, melted
1        teaspoon Himalayan Mineral Salt

Combine buckwheat, melted oil, maple, cinnamon, and sea salt then divide on two parchment paper lined baking sheets to dehydrate in your oven for 24 to 48 hours. (I love cinnamon and always sprinkle extra on top before putting into the oven).  When done drying combine with the hemp and chia seeds and chopped dates.

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Raw Sprouted Buckwheat Granola

My inspiration for this recipe came first from my usual desire to create and consume the healthiest but still tasty foods possible and second, after trying a Kaia Foods version which I LOVED but can’t justify spending (at Whole  Foods) $9 for a small bag!

The bulk of my granola is sprouted Buckwheat, it is very nutrient dense, crunchy and remains so even in milk.  Buckwheat is high up on my list of super foods, I use almost daily.  Due to the presence of inositol, buckwheat helps the body adjusts metabolism, fat and the lipo-soluble vitamins. It also aids the liver in processing hormones, medicines, and glucoses, with a protective hepatic effect.  Buckwheat contains all the essential amino acids necessary for the body to synthesize its protein.

Can’t forget the other gluten-free grains and seeds included here, Millet, Amaranth, Quinoa to name a few – all super foods!  Everything is sprouted or soaked adding even more health benefits. Click HERE for information on the benefits of sprouting.

This recipe is a pretty large batch, filling my dehydrator and taking over 24 hours to crisp and a couple days to prepare but it is well worth the wait and effort.  I prefer to have a large batch that will last a while.  I also did one tray in the oven set to 170 degrees, (140 is better if your oven goes that low) with the door cracked open to see how this method compares.  The oven batch turned out great too and took less time to dry and crisp.  I dehydrated bananas and dates sprinkled with cinnamon and added it to the mix but you can use any other fruit flavour options: blueberries, strawberries, raspberries, cranberries, cherries, currants or raisins.  Save time on this extra step and simply buy them already dried if you like.

Sprout the below by soaking in fresh pure water in a a few medium- large bowls for 1 1/2 days:

Soak/sprout for 12 to 24 hours in large bowl:
3-4      cups Buckwheat – Rinse/change the water several times throughout times.
Soak for 8-12 hours in another large bowl:
1           cup Millet
1           cup Amaranth
1           cup Red Quinoa
1           cup White Quinoa
Soak in a medium bowl:
1/2       cup Pumpkin Seeds
1/2       cup Sunflower Seeds
Soak for 8-12 hours in a small bowl:
1         cup Almonds
1         cup Walnuts
Once the grains, nuts and seeds are done sprouting and soaking, rinse and strain WELL then, combine with:
1/2     cup Sesame Seeds
1/2     cup Flax Seeds
1         cup dried unsulfered/ unsweetened Coconut
1/4    cup Vanilla
1 -2    cups Maple Syrup or Agave Syrup – 2 if you like a sweeter granola
1/4    cup Cinnamon
1          tablespoon Sea Salt
1/4     cup Oil of choice (macadamia, almond, sunflower, flax, olive…)

Place a thick layer of about 1/2″ on mesh dehydrator sheets.

Dehydrate until crunchy, add dried fruit and transfer to air tight container.