Posted by Jill
Serial and I always try to eat healthy, but a few times a year we decide to add in more raw foods. Minimally, we like to cut out the processed stuff, wherever possible. So when I was flipping through one of my raw food books and stumbled on a recipe for a raw cereal made from just two ingredients (three if you count the optional dried fruit), I was all about it.
Serial and I always try to eat healthy, but a few times a year we decide to add in more raw foods. Minimally, we like to cut out the processed stuff, wherever possible. So when I was flipping through one of my raw food books and stumbled on a recipe for a raw cereal made from just two ingredients (three if you count the optional dried fruit), I was all about it.
The book I was flipping through was Raw Food Real World by Matthew Kenney and Sarma Melngailis. It's not a great starter book, it contains the dishes that they serve in their restaurant so they involve more prep work. If you're looking for a good entry level book for eating raw, check out Everyday Raw by Matthew Kenney. (not sponsored, just my opinion on books I purchased).
I adapted the recipe for Maple Cinnamon Buckwheat Crispies and cut out about half of the ingredients (mainly just the spices and stevia). I've been making this for a few weeks now, in big batches before the week starts, and we are both loving it. I forsee this being a regular recipe in our rotation and saying a permanent goodbye to the boxed cereals from the store.
I adapted the recipe for Maple Cinnamon Buckwheat Crispies and cut out about half of the ingredients (mainly just the spices and stevia). I've been making this for a few weeks now, in big batches before the week starts, and we are both loving it. I forsee this being a regular recipe in our rotation and saying a permanent goodbye to the boxed cereals from the store.
This recipe is made with Raw Buckwheat Groats, which are available in most health food stores in the bulk bin section. They are about $2-3 USD per pound, and each pound will yield a TON of cereal.
Nutritionally, Buckwheat is really great. It's comparable to other grains in calories, but it really shines in the fiber and protein categories. A 1/4-cup serving of dry groats contains 32 g of carbohydrates and 5 g of fiber, which will help lower cholesterol and keep you feeling full, for a longer time than grains with less fiber. That same serving contains 1.5 g of total fat and 6 g of protein, which is great for energy and nutrient absorption.
We like to add dried berries to our cereal, although it would be delicious on it's own as well. We've tried blueberries and goji and now they are both regular guest stars in our recipe.
Nutritionally, Buckwheat is really great. It's comparable to other grains in calories, but it really shines in the fiber and protein categories. A 1/4-cup serving of dry groats contains 32 g of carbohydrates and 5 g of fiber, which will help lower cholesterol and keep you feeling full, for a longer time than grains with less fiber. That same serving contains 1.5 g of total fat and 6 g of protein, which is great for energy and nutrient absorption.
We like to add dried berries to our cereal, although it would be delicious on it's own as well. We've tried blueberries and goji and now they are both regular guest stars in our recipe.
3 cups raw buckwheat groats
1/2 cup raw coconut nectar (or other sweetener like agave or maple syrup)
Dried fruit* - optional (we like goji berries and blueberries)
*you really could add anything that you like in your cereal. dried fruit is just one suggestion. we're planning to try versions with cacao powder, flax seeds, vanilla, honey... the list goes on.
Enjoy!
1/2 cup raw coconut nectar (or other sweetener like agave or maple syrup)
Dried fruit* - optional (we like goji berries and blueberries)
*you really could add anything that you like in your cereal. dried fruit is just one suggestion. we're planning to try versions with cacao powder, flax seeds, vanilla, honey... the list goes on.
- Soak the buckwheat groats in a large bowl with about 6 cups of water, for at least 2 hours. The groats will expand and the water will become a little thicker.
- Drain and rinse the buckwheat groats in a mesh strainer or cheesecloth bag, with fresh water. Your goal is to rinse them clean of the water they were soaking in.
- Put the soaked and rinsed groats in a blender or a food processor with the maple syrup and pulse until they are combined. The texture should be like cake or pancake batter, but not quite as smooth.
- Spread the mixture on nonstick sheets and dehydrate at low temps (115 F for raw, 175-200 F for non-raw). If you don't have a dehydrator, check your oven settings. Ours has a "warm" setting that is low enough for raw foods.
- Let the mixture dry for about 3-4 hours, then check on it. It should be dry on top, but still somewhat wet on underneath. Take a spatula and flip the mixture over, leaving it in big pieces, where possible.
- Continue to let it dry for another 3-4 hours, checking on it every hour or so. The goal is to dry the cereal out, but not burn it.
- Once it is fully dried, mix in the dried fruit and store in an airtight container in the refrigerator. It should keep for a few weeks.
Enjoy!
