Energizing and Nutritious Buckwheat


buckwheatsMany current wheat-free breads use flax meal as a replacement (ground flax seeds). This often results in a strong flavor that is a touch bitter. Buckwheat on the other hand has a fairly mild flavor in comparison. It is the perfect way to balance out the strong flavor of flax. Buckwheat partners perfectly with flax meal.

Simply replace part or all of the ground flax that is called for in the recipe with buckwheat. Using a mix of both offers many health benefits so a good blend of buckwheat and flax meal is really perfect.

Most people are not all that familiar with buckwheat and believe it to be a grain when in fact it is a seed. Buckwheat is a thistle plant with fragrant flowers which are followed by buckwheat groats (seeds).

Like most seeds, they are high in protein, fiber and B vitamins. They offer lots of potassium, folic acid, some iron, calcium, manganese + phosphorus.

Rich with important omega-3 fatty acids and eight essential amino acids buckwheat is a gluten free health superhero.

Buckwheat is actually a “fruit seed,” or pseudo grain…it is not a cereal grain or a wheat product. It is in the same family as quinoa, wild rice, and amaranth and suitable for those on wheat free or gluten free diets.

Buckwheat sprouts like other sprouts contain active enzymes that help with digestion and assimilation. Sprouting buckwheat increases its protein, B vitamin and fiber content. This makes buckwheat a perfect choice for breakfast, desserts or snacks.

A healthy fun way to enjoy buckwheat is to make “buckwheaties”…(sprouted and dehydrated). You can use this as a crunchy cereal or as a healthy anytime snack. Be creative and top with a variety of fresh fruits that are locally in season, and some almond milk and you have the perfect way to start your day.

Sprouting and drying buckwheat is easy:

Soak buckwheat in a bowl with plenty of water for 1-4 hours. Place a sieve over a small bowl so they can drain. Rinse the buckwheat groats once or twice a day until tiny tails sprout (2-4 days depending on temperature). Tails should not get much longer than the seed itself or the flavor changes.

Dry them in a dehydrator at 115 degrees Fahrenheit or 46 degrees C for a few hours. If you don’t have a dehydrator you can dry them in your oven at the lowest temperature or even outdoors in the sun.

To make buckwheat flour just blend the dried seeds in a high speed blender to break it down into flour.


Here’s a great recipe to try that uses sprouted buckwheat:

Buckwheatie Bites:

Sprouted buckwheat is the perfect replacement ingredient for nuts in many recipes giving them a lighter quality and bringing valuable enzymes to the table and macronutrients such as protein.


1 cup almonds

1 cup buckwheat groats (sprouted and dehydrated)

1 cup dates (soaked 30 minutes and drained)

½ cup dried cranberries

2 teaspoons vanilla essence

¼ cup coconut oil (warmed until liquid)

Place almonds in food processor and process until they are broken down and resemble bread crumbs.

Add dates and process until mixture is well combined into a sticky dough.

Add cranberries, buckwheat, vanilla and coconut oil and pulse until combined.

There still should be big bits of cranberries visible to add texture and color.

Serve with orange cashew cream.


Orange Cashew Cream:

1 cup cashews

¼ cup honey

¼ cup freshly squeezed orange juice

2 teaspoons orange zest

Place cashews in a food processor until they remember bread crumbs.

Add honey, orange juice and zest and continue to pulse until well blended.

Put a dollop on each Buckwheatie Bite.


Healthy eating begins with learning how to ‘eat smart’ and “eat better’ its never been about eating less.  

Expand your range of healthy food choices by including healthy snack and dessert recipes and still maintain a satisfying, healthy diet. For more great healthy raw food snack recipes:

Healthy Raw Snacks