Buckwheat, an ancient grain, in fact, has no wheat in it. If toasted, it is known as “kasha” and is one of the few alkalizing grains. Buckwheat contains “rutin”, a bioflavonoid which strengthens capillaries, blood vessels and increases circulation. Rutin has also been studied to reduce oxidative stress on the
cells and the effects of radiation ( think computers, microwaves, phones, x-rays, planes). It has a sweet flavour when raw and a nutty flavour when toasted. It is said to clean and strengthen the intestines and improve appetite. It boasts 13 grams of protein per 100 grams and comes with 9 essential amino acids, fibre, zinc and iron to list a few. It contains fibre ( 6 grams per cup ), is low glycemic, gluten free and a non-allergenic grain.
This recipe like all good things, takes a little effort and time. Although we are in an age of "instant gratification", the reward of eating your own healthy, fresh, preservative free granola cannot be underestimated!
Buckwheat Granola Crunch
Prep Time: 10 minutes
Cook and Bake Time: 1 hour
Ingredients:
2 1/2 cups of buckwheat groats or Kasha (if using Kasha, reduce cooking time to 15-20 minutes)
4 cups of water
1/4 tsp of salt
2 tbsp of maple syrup
1 tbsp of cinnamon
2 tsp of ground cardamon
2 tbsp of coconut oil
Optional: (if you are following the Grain Free Brekkie as your base, you don't need the following additions)
1/2 cup sunflower seeds
1/2 pumpkin seeds
3/4 shredded coconut unsweetened*
1/4 cup hemp seeds*
Preparation for cooking:
rinse raw buckwheat and check for any sediment or stones
add 1 tbsp of coconut oil into a medium saucepan, turn on medium heat and allow to melt
add buckwheat and coat with coconut oil
add water and sea salt
allow to cook for 20-30 minutes
drain completely; pat gently to ensure no remaining liquid
Preparation for baking:
prepare a baking dish with parchment paper
place cooked buckwheat in a large bowl
add the sunflower seeds, pumpkin seeds (if using)
In a small sauce pan or ramekin, gently melt 1 tbsp of coconut oil and maple syrup, stirring to liquid.
add cinnamon, cardamon
gently stir the liquid ingredients into the buckwheat mix, making sure to coat the mixture.
gently roll and spread the groats evenly onto the baking sheet
place in a preheated oven 275F.
gently stir the groats after 15 minutes. Add in the shredded coconut and hemp seeds (if using)
bake for another 15 minutes. The groats should be toasted to a golden brown colour. Keep an eye on them.
cool completely and store in glass container
use within 2 weeks
Meal Tips/Preparation:
use 1/4-1/2 cup of the buckwheat granola for breakfast or use in a trail mix
use with fruit and/ or nut mix from the Grain Free Brekkie, base recipe
add plant beverage or milk and fresh fruit
to enhance nutrients availability you can sprout grains prior to cooking;
sprouted buckwheat can be dehydrated and eaten raw (that's another recipe!)