Sprouted Buckwheat Grawnola


This is a raw granola – grawnola that is full of nutritious sprouted seeds, buckwheat and dried fruit. Because it’s sprouted its easier to digest and nourishing for your body.

Raw Nut and Seed Preparation

To make raw grawnola, you will need a good dehydrator, or an oven on a very very low temperature, but you can lose the most of its enzymes, vitamins, minerals, and fatty acids (though not the protein and fiber).

When you prepare raw or traditional food dishes, you need to soak and sprout all of your nuts, seeds and grains. This softens them, removes harmful enzyme inhibitors, and enhances their nutritional value prior to eating.

Photographer: Žiga Zupančič

Crunchy Sprouted Buckwheat Grawnola

You can add or omit any of the seeds/dried fruit.

  • 1 cup pitted dates, packed
  • Purified water
  • 2-1/2 cups raw buckwheat groats, soaked for 8-12 hours, rinsed and drained, then sprouted
  • 3/4 cup raisins, currants, dried blueberries, cranberries, cherries or goji berries
  • 1/4 cup flaxseeds, soaked for 8-12 hours in 1/2 cup purified water (do not rinse or drain)
  • 1/4 cup raw pumpkin seeds, soaked for 4-6 hours, rinsed and drained
  • 1/4 cup raw sunflower seeds, soaked for 4-6 hours, rinsed and drained
  • 1/4 cup raw sesame seeds, soaked for 4-6 hours, rinsed and drained
  • 1/2 to 1 cup raw, sliced or whole almonds, soaked for 8-12 hours
  • 1/2 to 1 cup raw walnut or pecan pieces, soaked for 8-12 hours
  • 1 large, pureed sweet apple
  • 1 Tbsp. ground cinnamon
  • shredded coconut


  • 1. Using a 4-cup bowl, or something similarly large, cover the buckwheat groats with an inch of purified water, and let sit for 8-12 hours.
  • 2. After soaking for 8-12 hours, put the groats into a fine-screen sieve or strainer, and rinse them well. Let them sit in the strainer in the sink or over a plate for another 8 hours to sprout. (Watch them: They are best if you use them before they start to show little sprout “tails.”) If you can, rinse them once halfway through sprouting, and rinse them once more before adding them to the recipe.
  • 3. After you rinse and strain the buckwheat groats (but before you leave them to sprout), put the flaxseeds and about a 1/2 cup of purified water into a bowl to soak for 8-12 hours. Put the walnuts or pecans and the almonds together into a separate bowl and cover with purified water. They will finish soaking at the same time your buckwheat has finished sprouting.
  • 4. About halfway into the soaking time for the flaxseeds and nuts, combine the pumpkin, sunflower and sesame seeds in a bowl and cover with purified water. Let soak for 4-6 hours, then rinse and strain. They should be done at the same time the flaxseed is finished soaking and the buckwheat is finished sprouting.
  • 5. After all the seeds, nuts and groats are done, loosely separate the dates. If they are very hard and dry, soak them in warm, purified water for a few minutes to soften them. Drain and remove any pits before using.
  • 6. Place the dates in a high-power food processor, blender with 1/2 cup of purified water, and puree into a smooth paste. Add more water if needed to facilitate processing.
  • 7. Combine the buckwheat groats, raisins, currants or dried berries, flaxseeds with their soaking water, and the other seeds and nuts in a large bowl. Add the date paste, apple puree, and cinnamon. Stir well or mix with your hands to make a batter.
  • 8. Evenly spread 3 cups of the batter no more than 1/4-inch thick onto a dehydrator tray lined with a non-stick silicone sheet or wax paper. Repeat until all of the batter is used.
  • 9. Dehydrate for 8 hours at 105-115º F. Flip granola onto a clean mesh dehydrator tray, carefully remove the wax paper or silicone sheet, and dehydrate for another 24 hours at 105º, until completely dry.
  • 10. Break the grawnola into chunks and store in a sealed glass jar in the refrigerator for up to 3 months, or in sealed storage bags or jars in the pantry for 1 month.
  • 11. Enjoy with raw cow’s milk, yogurt, kefir, or fresh coconut almond or hemp milk for the greatest health benefit.
I made a porridge with almond milk, vanilla, gluten free oats and grated organic apple. I sprinkled the sprouted buckwheat grawnola onto the porridge and added a dalop of manuka honey. Yummo!


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