Cranberry-Apple Sprouted Buckwheat Cereal

[Raw, Vegetarian, Gluten-Free, Dairy-Free]

Buckwheat is an unbelievably healthy food. While this comes as no surprise, we had no idea just how healthy buckwheat was until we started doing some research for this post. Not only is it gluten-free, but a single cup of sprouted buckwheat comes in at around 200 calories and offers almost 13 grams of protein. Along with a variety of other vitamins and minerals, manganese, magnesium, and the mood-boosting amino acid tryptophan are all found in abundance in buckwheat. It has been proven to stabilize blood sugar and keep hunger at bay for hours.

This recipe technically requires 3 days of prep time for sprouting the buckwheat. But the sprouting is an easy process and the recipe itself takes less than 5 minutes to mix up. It’s so delicious, filling, and good for you – what more could you ask for in a bowl for breakfast?

You’ll Need: a 12 oz. glass jar for sprouting

INGREDIENTS [makes 4 servings]

2 c. sprouted buckwheat 
1 Tbsp. cinnamon powder
1 apple [diced] 1/2 c. unsweetened dried cranberries 
2 Tbsp. raw honey

Process of Sprouting Buckwheat

1. Measure 3/4 cup of buckwheat groats into jar and add just enough water to cover the buckwheat. Allow the jar to sit in a safe place for 2-3 hours.

2. Strain the water from the jar. Rinse the buckwheat by filling with cool water jar and straining again.

3. Allow the jar to sit for 3 days at room temperature, rinsing 3 times per day [as explained in step 2 above.] Before you use it, rinse the buckwheat one final time.

When 3 days have passed, it’s time to have a bowl of cereal! Core and dice 1 apple and set aside. [We used a Fuji, but Granny Smith or another tart variety would be delicious, too!]  Our cranberries were on the too-big side, so we chopped them into small pieces for more even distribution.

Measure 2 cups of sprouted buckwheat into a bowl then add raw honey, cinnamon, apple, and cranberries. You’ll notice that the amount of sprouts is much larger than what you started with – that’s normal – not a typo!  Mix it all together and enjoy!

Unlike some other types of sprouts, buckwheat does not have an earthy or sour flavor. Nothing against other sprouts, but that just wouldn’t play well with the other flavors of this breakfast dish. Another bonus: buckwheat groats are quite inexpensive! You’ll probably have leftover sprouts – they store in the fridge for about 1 week. More cereal, anyone?

This recipe was inspired by a post on FoodMatters.tv.

Cranberry-Apple Sprouted Buckwheat Cereal

Raw, Gluten-Free, Dairy-Free

• Author: The Fitchen

Scale 1x2x3x

Ingredients

• 2 c. sprouted buckwheat
• 1 Tbsp. cinnamon powder
• 1 apple [diced]
• 1/2 c. unsweetened dried cranberries
• 2 Tbsp. raw honey

Instructions

Sprouting the buckwheat

1. 1. Measure 3/4 cup of buckwheat groats into jar and add just enough water to cover the buckwheat. Allow the jar to sit in a safe place for 2-3 hours.
2. 2. Strain the water from the jar. Rinse the buckwheat by filling with cool water jar and straining again.
3. 3. Allow the jar to sit for 3 days at room temperature, rinsing 3 times per day [as explained in step 2 above.] Before you use it, rinse the buckwheat one final time.

Cereal

1. 1. Core and dice 1 apple and set aside.
2. 2. Measure 2 cups of sprouted buckwheat into a bowl then add raw honey, cinnamon, apple, and cranberries. Mix it all together and enjoy!

Notes

• Sprouting time is 3 days. Recipe time is 5 minutes.

Nutrition

• Serving Size: 4
• Calories: 391
• Sugar: 23
• Sodium: 11
• Fat: 3
• Saturated Fat: 1
• Unsaturated Fat: 2
• Trans Fat: 0
• Carbohydrates: 91
• Protein: 10
• Cholesterol: 0