by diana on July 1, 2011

in Raw & Vegetarian Recipes


In this video I show you how to soak and sprout buckwheat and what buckwheat grouts look like. I get asked often how to soak and sprout buckwheat and because it is a process that is time consuming I thought doing a video would be the best way to show people.

Below the video I also state the health benefits of buckwheat and a recipe for some buckwheat crackers and buckwheat crisps.


You have probably heard of buckwheat flour, which is gluten-free. But you can also make your own buckwheat flour by grinding buckwheat grouts in a coffee grinder. Buckwheat is not a grain but a seed.

Buckwheat is high in protein and fiber. It also is rich with magnesium, calcium, potassium, phosphorus, omega 3 and 6, niacin and folate. Buckwheat is fantastic because it is so versatile and can be used in numerous ways. I will just cover a few today.

Once buckwheat is soaked and sprouted, it can be used in raw crackers. Buckwheat is also fantastic in raw pizza crust because it turns out nice and crunchy. Below is a recipe for a buckwheat cracker that can also be used as a pizza crust:


  • 2 C sprouted buckwheat
  • 1 C soaked flax seeds
  • 1 bell pepper chopped
  • 2 carrots chopped
  • 1 stock of celery
  • 1/2 cup chopped onion
  • 1 clove chopped garlic
  • 1 tsp salt (a good sea salt or Himalayan salt)

In food processor put veggies and garlic and chop until broken down into small pieces. Then add 1 Cup of sprouted buckwheat and processed until everything is mixed well.

In a bowl add the other 1 cup of sprouted buckwheat, the 1 C of soaked flax and then ingredients from the food processor. Stir until well mixed.

Spread some of the mixture on a teflex sheet of the dehydrator tray. If you are making crackers, spread the mixture quite thin but if you are making pizza crust then you would spread it thicker. Spread on teflex sheets until all mixture is used.

Place in dehydrator at 110 and dehydrate for about 4 hours. Score crackers to the size and shape you want them. Rotate trays and put them back in and dehydrate for about 4 hours.

At this time you may be able to flip the teflex sheets on to the mesh trays and peel the teflex sheets off the crackers.

Put them back in the dehydrator for 2 hours and check them. If they are hard and crunchy they are done. If not, put them back in and dehydrate until they are the consistency you want them.


Once the buckwheat has been sprouted pour them in a bowl and add some maple syrup and cinnamon and stir well. You can also use honey or agave if you prefer. Or you do not have to add any flavor to them at all.

Pour the buckwheat on the telfex sheets on dehydrator trays and dehydrate until they are crispy.

These will keep in a jar for weeks. Buckwheat crisps are great as a cereal or added to whatever breakfast you make for yourself. They can also be added to a snack or trail mix.

You will also find buckwheat crisps in raw granola. Buckwheat is in expensive and so tasty!

If you dry sprouted buckwheat like I mention above, you can then use them in any buckwheat recipe in the future that calls for sprouted buckwheat. This way you do not have to go through the whole process each time you want to use buckwheat in a recipe. I always have some in a jar in my cupboard.

If you bake, you can make your own extremely healthy sprouted buckwheat flour by grinding the buckwheat crisps in a coffee grinder.

If you have any suggestions for using buckwheat – please share, I would love to here them!


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