Sprouted buckwheat walnut bars

sprouted buckwheat walnut barsYey! Weekend is coming! Which means more time to spend outdoors and on things we like doing, in my case running and exercising. And that’s why I hurried to make this yummy, gooey batch of breakfast bars, full of wonderfully nutritious nuts and seeds, and perfect for a pre or post workout snack.

sprouted buckwheat walnut barssprouted buckwheat walnut barsYesterday my sprouted buckwheat groats were finally sprouted and ready to be used in nutritious recipes. I usually rinse and dehydrate them first, then add them to whatever it is that I am preparing – from breads, to salads and, today, breakfast bars. It’s the first time I base my breakfast bars on sprouted buckwheat groats and am happy to report they do not disappoint. They add a wonderfully crunchy and nutty flavor, which goes perfectly with the gooeyness of the dried fruits, making a gorgeous, rich sweet treat.

sprouted buckwheat walnut bars

Sprouted buckwheat breakfast bars
Author: TalesofaKitchen
Prep time: 5 mins
Total time: 5 mins
Serves: 4
  • 2/3 cups sprouted buckwheat groats* (see note & link below)
  • 1/3 cup almonds
  • 1/3 cup walnuts
  • 2 TBSP linseed/flax seed meal
  • 2 TBSP chia seeds
  • 1/3 cup sultanas/raisins
  • 1/3 cup currants
  • 2 TBSP date paste
  • 1/4 cup dried cranberries
  • 2 TBSP freshly squeezed lemon juice
  • 1/4 tsp cinnamon
  1. Add the buckwheat to a food processor and blitz until you get it to a finely crumbled consistency.
  2. Add almonds, walnuts, linseed and chia seeds and process until nuts are finely crumbled.
  3. Now add the dried fruits, lemon juice and cinnamon and blitz until the mix becomes sticky and clumps together.
  4. Scoop out the mix and press it into a cake pan lined with cling wrap, cover and refrigerate until it sets a bit. Alternatively, you can also make them into balls and refrigerate.
The sprouting of the buckwheat is not labor intensive and takes very little of your time. It’s just a bit of a waiting game, between 2 to 4 days, depending on the temperature of the environment (2 during summer time when it’s very hot, 3-4 days during the colder seasons).

Never sprouted buckwheat before? No to worry, it’s very easy. Check out this short video on how to. Once you’ve successfully sprouted them, rinse, pat dry with a paper towel, spread them on a dehydrator sheet and dehydrated until dry (5 to 6 hours). If you don’t have a dehydrator, spread the buckwheat on a tray lined with baking paper and add them to the oven at the lowest temperature; dehydrated them with the oven door ajar (about 2 hours). To test if ready, taste one – it should be crispy and crunchy.


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