Basic staple raw recipe: buckwheaties

buckwheaties drying on dehydrator trays

Buckwheaties coming out of the dehydrator


“Buck-whatnows?!” I hear you ask!

Buckwheaties are buckwheat groats that have been soaked, sprouted and dehydrated. The result is a crispy little fella (not too dissimilar to puffed rice – or “Rice Krispies”) that can be used to make all sorts of things, like raw chocolate crispy cakes or raw granola (incidentally, this raw granola by Crazy Raw Vegan is amazing). They have a wonderful light, crunchy texture and I love the additional crispness they add to the crackers recipe I recently created.

Buckwheat is high in protein and is actually a seed, not a grain (despite looking quite grain-ish). Buckwheat contains no wheat or gluten, so it’s ideal for a gluten-free diet. You can boil buckwheat and use it instead of rice; you can add it to soups and stews in the same way you would add pearl barley; but the most fun you can have with buckwheat is soaking, sprouting and dehydrating it to make buckwheaties to add extra crunch to your raw creations!

You can actually buy buckwheaties ready-made (Raw Living sell them, for example – 250g for £3.95 or 1kg for £9.95) – which is handy if you don’t own a dehydrator. But if you do own one – don’t cheat and buy ready-made buckwheaties! Enjoy the fun of making your own! :)

To make buckwheaties, the only ingredients you need are a bag of buckwheat groats and some water (I prefer to use filtered water, personally, as I do in any raw recipe I make; but it’s not essential).

Raw buckwheaties recipe

Stand a large colander or sieve in a large bowl, and pour in the entire bag of buckwheat groats.

Fill the bowl with water, ensuring the buckwheat groats are fully covered.

Leave to stand for 4 hours. The water will go gloopy, like egg whites, and will turn a slightly pinkish colour. Don’t panic – this is supposed to happen!

Tip out all the water from the bowl and leave the sieve/colander sitting in the bowl so that all the water drains out of the buckwheat groats. You may have to empty the bowl a couple of times to ensure the groats at the bottom aren’t sitting in water. Give the colander a shake a couple of times here and there, to make sure all the water is draining out properly.

Leave the groats draining for about 12 hours or overnight. When you see little ‘tails’ coming out of the groats (these are the sprouts) you’re ready to dehydrate them. Don’t let the tails grow longer than half the length of the groats, or when you dehydrate them they’ll have a bit of a bitter taste.

Once sprouted, spoon the groats onto dehydrator trays lined with Paraflexx non-stick sheets or unwaxed baking paper – a 500g bag of groats should take up two Excalibur trays – and dehydrate at 105F for about 8-12 hours or until fully dried and nicely crispy.

Once fully dehydrated, buckwheaties will last in an airtight container in a cupboard for several weeks.


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5 Responses to “Basic staple raw recipe: buckwheaties”

  1. crazyrawvegan June 20, 2013 at 10:21 pm Reply

    Thanks for the shout-out! Pleased you like the grawnola :) I’ll have to link back to this wonderful post for people who are new to making buckwheaties as I never got around to posting instructions!

    Best of luck with your journey, would love to stay in touch.

    • Hey! Happy to connect with you! I lurrrrrve your grawnola recipe!

      Thanks for linking back to this post – I really appreciate it! :) xx

  2. Hi Debs
    I’m confused about soaking nuts and seeds. I understand a little about enzyme inhibitors etc, but for instance I want to make the raw granola mentioned above, but the nuts aren’t soaked. Going to make the flax crisp breads now! Wish me luck x

    • Hi Hilary,

      Sorry for the delay in replying.

      Many raw foodists, when they buy a new bag of nuts/seeds, immediately soak them and then dehydrate them, before storing them in airtight jars for future use. Perhaps that’s what happened with the grawnola recipe – the author just assumed you’d already soaked and dried your nuts/seeds? I think the safest thing would be to ask her, but I see you’ve already asked her and had a reply, so it looks like you have that sorted :) xx


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    [...] you can make a load of them and store them for emergency granola cravings (see Deb’s post from Fourty-Something Fatso for [...]

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