I can’t get enough of these sprouted buckwheat crispies lately! Their perfectly crunchy texture and hint of sweetness have me sprinkling them on everything from smoothies and yogurt to oatmeal and fruit salad.
Buckwheat is a pyramid shaped gluten-free grain. Well, actually it’s not technically a grain, it’s the fruit seed of a plant and it has an incredible nutrient profile worth talking about. This tiny superfood is high in protein (1 cup = 23g protein) and has a complete amino acid profile. Buckwheat groats can be cooked in a similar fashion as rice, but they can also be sprouted and dried to create a crunchy cereal – enter buckwheat crispies!
What do I mean by “sprouting”? Sprouting raw buckwheat groats refers to soaking them for an extended period of time, which removes the gelatinous layer from the groats and allows the nutrients within to be more easily absorbed and digested in the body. Sprouting is especially important if you aren’t going to cook the groats like for these buckwheat crispies. This buckwheat recipe calls for soaking, seasoning and dehydrating raw buckwheat to create a crunchy granola-like cereal.
I flavored this basic recipe with maple syrup, cinnamon and maca powder. However, this recipe can easily be adapted by substituting other superfoods like cacao, spirulina or matcha powder to create chocolate or green buckwheat crispies.
Hold on, what’s maca powder? Originating from the maca root, maca powder has adaptogenic-like qualities that help balance hormones in the body that are responsible for energy, mood, stress and fertility. It has a slightly fruity, earthy flavor and is also a rich source of vitamins and minerals including B vitamins, vitamin C, iron, zinc, calcium and magnesium.
Sprouted Maca Buckwheat Crispies
vegetarian, vegan, gluten-free, soy-free, dairy-free, peanut-free, tree nut-free, seed-free, sugar-free, shellfish-free, fish-free, nightshade-free, bean & legume-free
makes ~2 cups; serving size 1/4 cup
- 2 cups raw buckwheat groats
- ¼ cup + 2 Tbsp maple syrup
- 1 Tbsp + 1 tsp cinnamon
- 1 Tbsp + 1 tsp maca powder*
- 1/8 tsp sea salt
- In a large bowl, cover buckwheat groats with water and soak overnight.
- Drain and rinse the groats, cover with fresh water and soak for another 8 hours.
- Drain and rinse the groats and transfer to a large bowl. Add maple syrup, cinnamon, maca powder and sea salt. Stir to combine.
- Using a dehydrator, transfer buckwheat groats to a clean dehydrator tray lined with parchment paper.
- Dehydrate at about 105*F for 8 hours or overnight until crispy.
- Break groats apart with your hands and store in an airtight container at room temperature for 1 week.
- Use as a topping to smoothie bowls, yogurt or oatmeal.
*replace with cacao powder, spirulina or matcha for other varieties
199 calories | 43g carb | 6g protein | 1g fat | 40mg sodium | 10g sugar
Give everyday foods a superfood boost with these buckwheat crispies or combine them with nuts and dried fruit to create a trail mix snack to eat on-the-go. Check out our tips for building a healthy emergency snack kit for more creative ideas!