Raw Buckwheat Recipes


It seems like this week’s theme was buckwheat. I had a big bag of raw buckwheat groats that I wanted to experiment with and so in the kitchen I went to explore some possibilities of this fruit seed. (Yes, its a fruit and not a grain. Who knew!)

Health Benefits of Buckwheat

  • Buckwheat is high in fiber. 1 cup of cooked buckwheat groats contains over 4 grams of dietary fiber.
  • Buckwheat contains the eight essential amino acids.
  • Buckwheat contains many minerals including: phosphorus, magnesium, iron, zinc, copper and manganese.
  • Buckwheat contains a rich supply of flavonoids, particularly rutin.
  • Buckwheat lowers glucose levels and is beneficial for managing diabetes.
  • Buckwheat has been found to lower blood pressure and reduce cholesterol.
  • Buckwheat is a fruit seed and is a gluten-free alternative to grains.

Raw Cacoa Pebbles
From The Idiot’s Guide to Eating Raw
1 cup dates, pitted
1 cup water
2 cups buckwheat groats, soaked at least one hour
1/4 cup cacao or to taste
1/4 cup agave nectar
1/2 tsp cinnamon
1 tsp vanilla extract
1/4 tsp coconut flavor
pinch of cayenne
pinch of salt
  1. Soak dates in water for at least one hour to overnight.
  2. Drain buckwheat groats, rinse well, and allow to drain again. Transfer to large mixing bowl.
  3. In a food processor or blender, place dates, water, cacao, agave nectar, cinnamon, vanilla, coconut flavor, cayenne, and salt. Blend on low speed until a watery paste forms. Add to buckwheat groats.
  4. Divide batter  between two Teflex-lined dehydrator trays. Dehydrate at 110 for 24 hours. Flip over, remove Teflex, and continue dehydrating for another 24 hours.
  5. Remove from dehydrator and crumble mixture in bowl using your hands. Store in airtight container or plastic bag in the refrigerator for a couple weeks. 
This came out really crunchy & chocolaty! 
Best part is that you have chocolate milk to slurp up at the end!
Buckwheat Crackers
from the kitchen of The Green Lean Bean

1/2 cup almond meal
1 cup sprouted buckwheat (directions on sprouting below)
1 red bell pepper, diced
3 tbls nutritional yeast
1 tbls flax seed meal
1/2 tsp turmeric
1 tbls tamari
2 pinches of red pepper flakes
1/3 cup water
Himalayan sea salt
raw pumpkin seeds for top (optional)

1. In a food processor blend the red pepper, yeast, tamari, crushed red pepper and turmeric.
2. Place pepper mixture in a large mixing bowl and set aside. 
3. Place the buckwheat groats, almond meal, flax meal, and water in processor and mix until a chunky paste forms.

3. Mix this into the red pepper mixture until well combined.

4. Spread thinly onto a Teflex sheet and sprinkle with sea salt and pumpkin seeds. Gently pat down pumpkin seeds so it sets into the batter.

5. Dehydrate at 110 for about 18-20 hours or until crispy. Make sure to flip half way through to cook both sides. Break into cracker or bread size pieces with hands. Store in air tight container for a few weeks in fridge.

Sprouting your Buckwheat
Before going to bed, place a cup of groats in a nut milk bag and submerge in a bowl of water.
Next morning upon waking drain and rinse. Hang from faucet until you get home from work.
When you get home that night or 8 hours later, rinse and then place in a shallow bowl and cover with a  towel. Go to bed. Next morning check on the little guys. The dark warm environment should be making thems sprout. Leave them be another day. 8 hours later before bedtime, rinse the sprouted buckwheats off, let drain and keep in a bowl covered until ready to use. Easy-peasy!

Don’t be daunted by the next recipe. There are a lot of steps in making raw pizza. If you plan accordingly and do one thing a day in a slow timely fashion I guarantee you it will not be overwhelming. Sprout your buckwheat first to make crust. One day make the cheese. Next day make the marinara. Its all worth it, I promise!

Sprouted Buckwheat Rosemary Pizza Crusts
adapted from The Idiot’s Guide to Eating Raw

Makes 2 medium size crusts or 4 mini’s

1 cup sprouted buckwheat groats
1 cup sunflower seeds, soaked at least an hour to overnight
3 tbls flax seed meal
2 1/2 tbls fresh rosemary and oregano
1 tbls of lemon juice
1/4 tsp crushed red pepper
1/4 tsp of salt
1/4 tsp fresh ground pepper
1 tbls tamari

  1. Drain sunflower seeds, rinse thoroughly, and drain again.
  2. Place buckwheat sprouts, sunflower seeds, flax seed meal, fresh herbs, lemon juice, red pepper flakes, salt and pepper and tamari in a food processor. Process on high until a chunky but unified batter forms.

  3. Scoop batter onto Teflex sheets. You can make a big pizza crust or 4 mini’s. Flatten with your hand and form a little rim on egde to form crust.

  4. Dehydrate at 110 for 15 to 18 hours, flipping over midway through and removing Teflex.

Sun-dried Tomato Marinara

1 fresh tomato, chopped

2 tbls pine nuts
salt and fresh ground pepper
1 tbls Tamari
pinch of crushed red pepper
3 oz. sun-dried tomatoes, soaked for at least an hour to overnight
1 garlic clove, minced

Drain sun-dried tomatoes, but reserve liquid and set aside. Blend all the ingredients in a food processor until well mixed. Adjust seasoning to taste.

Cashew Basil Cheese
2 cups cashews, soaked 8 hours
2 tbls reserved sun dried tomato liquid
juice of one lemon
salt & freshly ground pepper
1 tsp thyme
handful of fresh basil, roughly chopped
1 pinch of cayenne pepper
2 tbls nutritional yeast
1 tsp garlic powder or 1 garlic clove
few drizzles of olive oil

Blend all the ingredients in a food processor until a creamy consistency forms.  Adjust seasoning to taste. 

**Please note: This made more then enough for my 4 mini pizza’s so you may want to half the recipe. You can always use the cheese to make sauce for pasta, filling in raw lasagna or as a dip/spread! 

Spread a nice thin even layer of marinara onto crust. Then scoop a little teaspoon of cheese and flatten into little circles to mimic mozzarella slices. I also added little dallops of olive tapenade, chopped fresh basil and raw marinated mushroom slices. (To marinate mushrooms, clean, slice and drizzle with olive oil, sesame oil and tamari and let sit overnight in fridge.) Once you assemble the pizza, you can place in dehydrator for 20-30 minutes to gently warm right before serving. 

Hope you guys find the time to make this. Its really good! I can’t wait to make it for my raw friends to try 🙂

Hope you guys have a great healthy start to the week!


5 thoughts on “Raw Buckwheat Recipes

  1. That pizza is gorgeous! I'll take a slice! ;)I love chocolate rawnola from Go Raw, yours looks just like it. I must make!Those crackers are perfection, yum!

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