One of the things my kids and I have missed since going gluten-free and ditching processed foods is cereal. I personally grew up on cereal, I was a ‘Wheaties’ kid. Cereal was my favorite pregnancy snack. Cereal is a serious convenience item. The only problem is, cereal really holds no nutritional value (there, I said it).
So, what’s a health-conscious momma to do? The kids want cereal, mom wants the convenience and occasional bowl – the solution, make it at home! Years ago, I found an awesome raw ‘cookbook’ called: ‘Raw Food Real World.’ We’re talking back in 2004-2005 when I was just learning about sprouted grain breads and so forth. One of my son’s favorite recipes from the book was the ‘Maple Cinnamon Buckwheat Crispies.‘ My only beef with the recipe is how much maple syrup it called for. I decided to reinvent the recipe this past year so we could enjoy some cereal that suits my requirements for it to be healthy enough for all of us to enjoy.
Nutrition In Buckwheat
Buckwheat is best assimilated after first soaking or sprouting. This helps to neutralize anti-nutrients and release the enzymes and make minerals more assimilable. Use whole buckwheat seeds (groats) that have not been toasted and rinse 2-3 times per day until tiny sprouts appear in about 2 days. I soak my groats overnight then strain and rinse for another 36 hours.
Buckwheat is the seed of a herb that is the relative of rhubarb. It packs a nutritional punch with good b vitamins and minerals. Just a 1 cup serving contains 51 mcg folate, 30.6 mg of calcium, 393 mg of magnesium, 590 mg of phosphorus, 782 mg of potassium and 14.1 mcg of selenium. It is high in omega 6 content so it’s not wise to consume copious amounts of this seed. (source: Nutrition Data)
I love to serve this cereal with coconut flakes and freeze dried fruit. Dried fruit works well too if you can find any without added sugars, oils or additives/preservatives. I love the freeze dried fruits from Trader Joe’s as they do not contain anything but just the fruit. Serve with milk if desired. My teenager chooses to eat his crispies with raw milk, I choose coconut milk (I use this homemade version) and my younger three like to eat it plain like a snack. Makes a great dry snack for their school lunches to eat during class snack time.
- 4 cups buckwheat groats, soaked overnight, strained, rinsed 2-3 times for 36 hours
- 1 Tbsp. homemade or gluten-free vanilla extract
- 1½ cups of apple or pear sauce honey or maple syrup, to taste (a few tablespoons is enough for our taste preferences)
- 1-2 tsp. sea salt
- 1½ tsp. cinnamon
- ½ tsp. allspice
- Liquid vanilla stevia, to taste (optional)
- Place the soaked buckwheat groats in a fine mesh strainer to drain. Rinse with water 2-3 times per day for up to 36 hours.
- Place the buckwheat in a bowl of a food processor and add the remaining ingredients.
- Pulse until very well combined but not thoroughly pureed. It should look somewhat like soupy oatmeal.
- Divide between 4 Teflex-lined dehydrator trays and spread about ½ inch thick.
- Dehydrate at 115 degrees for 8 to 12 hours or until the top is dry to the touch and the Teflex easily peels away.
- The cereal should be quite brittle at this point. Remove it in pieces and flip over to continue drying out the other side for a few more hours.
- Break into pieces and store in an airtight container, or keep in the fridge to maintain maximum freshness. In the fridge this can stay fresh up to two weeks. In a container out of the fridge it stays fresh about 4-5 days.
- Alternatively, if you do not have a dehydrator you can make the cereal in the oven. Line 2 baking sheets with parchment. Bake at 200 for 4-6 hours. Check and flip over until dry. I do not have exact times on this.
- Cocoa version: Replace the cinnamon and allspice with 4 Tbsp. of organic cocoa powder.
- Sugar Free Version: Leave out the honey or maple syrup entirely, the sweetness from the fruit is enough, but will be a touch bland. Add vanilla stevia drops to taste. I've made it with and without the sugar and like it either way. My kids like it best with a bit of honey added.
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