“Buckwheaties:” Cold cereal from presoaked buckwheat

Buckwheat Groats

by Cat, Nov 2011; updated July 2013 (image, right, from Sprout People (4))

I’m exploring cold cereal ideas that I can make in my own kitchen, because commercial boxed cereals have damaged nutrition for high heat. I want something that is sprouted and dried to maximize nutritional value, and I’d prefer non-gluten grains.

Regular Buckwheaties

For this recipe, from Choosing Raw (7), you need raw buckwheat groats (not roasted kasha). If you can’t find the raw groats, you can order them from iHerb: Product Code BRM-00580.

Make up a good-sized batch, then store in a jar – keeps well; however, I’ve not yet tested the recipe.

Ingredients & Equipment:

  • 1 cup raw buckwheat groats
  • 6 – 8 cups filtered water (for soaking), divided
  • Equipment:
  • dehydrator, or
  • baking sheet in slow oven


  1. Rinse groats and drain. Then immerse in 3 – 4 cups filtered water. Cover bowl with cloth and let soak overnight.
  2. In morning, drain, rinse and replace with fresh water. The soak water should have gotten slimy and thick overnight – this is normal.
  3. After another 8 – 12 hours of soak time, rinse again. It should have plumped a bit.
  4. Lay on dehydrator tray to dehydrate at 115° F for 6-10 hours – until really dry and crispy. OR toast lightly in oven at 200° F.

Serving ideas

  • Serve with raw milk, raw cream or almond milk, and honey or maple syrup.
  • Add slices of banana or other fresh or dried fruit.

Low-Carb Buckwheaties Granola

I’m trying a low carb diet and would like to have a cold cereal for the occasional morning. This recipe is my own idea. Not yet tested.

Ingredients & Equipment:

  • ½ recipe Buckwheaties (above, before drying/toasting)
  • Mix of sprouted/soaked nuts & seeds, equal volume as that of Buckwheaties. For example: sprouted almonds, sunflower and pumpkin seeds.
  • Shredded unsweetened coconut
  • Equipment:
  • dehydrator or baking sheet
  • large bowl


  1. Scatter rinsed buckwheaties and sprouted nuts/seeds on dehydrator tray to dehydrate at 115° F for 6-10 hours – til really dry and crispy. OR toast lightly in oven at 200° F.
  2. Transfer to a large bowl. Add coconut and stir/whisk all together until well mixed.
  3. Serve (with raw cream or full-fat coconut milk. I do not recommend adding dried fruit, but a small amount of fresh fruit can be added when serving.


  1. whfoods.com/genpage.php?tname=foodspice&dbid=11, on Buckwheat
  2. whfoods.com/genpage.php?tname=nutrientprofile&dbid=81; nutritional analysis of buckwheat
  3. en.wikipedia.org/wiki/Buckwheat
  4. sproutpeople.org/bwgroats.html
  5. www.asiteaboutnothing.net/f_kasha.html
  6. quotes about buckwheat: www.naturalpedia.com/Kasha.html
  7. choosingraw.com/buckwheat-cereal-and-almond-milk/

About Cat

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