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Raw Buckwheat Flour

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Contrary to what its name indicates, buckwheat is not a form of wheat.  It’s not even a relative to the wheat family.  Buckwheat is gluten-free, a good source of protein, contains eight essential amino acids.  To read about all the wonderful health benefits of buckwheat, check out this site.

Here is an inspiring story of how a little raw buckwheat sprouted up to be a nutrient dense flower flour…  The story began with 1 cup dry raw buckwheat  and after a short little home-spa soaking treatment, it began to sprout. But lost in the bliss of a day of pampering,  it started to retain a little water,  as it expanded to robust 2 1/3 cups buckwheat!   The poor little buckwheat decided to lay out in the heat to see if it could shed a some of this water weight.  It spread itself out in the dehydrator  and after about 4-6 hours of a 115 degrees (F) heat it reduced itself  back to 1 1/4 cups of dehydrated buckwheat.  Life comes full circle with that 1 cup of dry raw buckwheat… because after blitzing it to a flour we are back to the volume of  1 cup flour!

Ok, ok,  all silliness put aside… Raw buckwheat flour is a wonderful staple to have ready in your “pantry”.  If you are ever in need of a slightly nutty tasting flour that is silky in texture… this is a great one to use.  By sprouting the buckwheat first, it will increase their nutritional properties and digestibility.  Out of all the homemade flours that I make, buckwheat is the finest in texture.

Keep in mind that the measurements I provide below are just for basic guidelines.  Feel free to use more or less, just depends on how much you want to make.

Raw-Buckwheat-Flour3Ingredients: 4 cups dried groats = 3 1/2 cups of flour


  1. Once the buckwheat has sprouted, spread kernels out on the teflex sheet that comes with the dehydrator.  If you are worried about the seeds blowing around, you can place a mesh sheet on top.  I don’t find this necessary.    Spread them out as thin as you can so air can get around them.
  2. Dehydrate at 145 degrees (F) for 1 hour then reduce to 115 degrees (F) for about 4-6 hours or until dry.  Concerned about drying at 145 degrees for 1 hour, read about it (here).
  3. Allow them to cool to room temperature.
  4. I recommend grinding the buckwheat to floor as needed to preserve freshness.
  5. To grind to a flour, you can use the dry container that fits that Vitamix or Blendtec, a spice grinder or a coffee grinder.  Depending on what you use, will depend on how much your can grind at time.  Small batches may be required.  A food processor will break the buckwheat down but not enough to achieve a fine flour.
  6. Use right away or store the flour in an airtight glass container in your refrigerator for up to 3-4 months.










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8 thoughts on “Raw Buckwheat Flour

  1. Amanda says:

    Hi Amie Sue. Thanks for the information. What do you think the flour is best for? Would you recommend using it for cakes for example. By the way this continues to be a fantastic website and resource. It is definitely my favourite amongst the raw food sites. All the best, Amanda

    • amie-sue says:

      Good morning Amanda… I use buckwheat flour in my raw recipes; breads, crackers and some cookies. It can replace nut flours if a person has nut allergies too. I am happy to hear that you are enjoying the site. I just love sharing all that I do in the kitchen. Have a great day! amie sue

  2. Babs says:

    I love making my own buckwheat flour – I found it helpful to freeze the sprouted/dehydrated buckwheat in a glas jar- whenever you are ready, you can grind into flour and store that in freezer too. The grains grind easier when frozen and less likely to reach a high temperature, rendering them not raw. They get pretty hot when being ground. I took temp a few times and realized that I ruined a few batches…putting your vitamix container in the freezer for an hour or so can help a little too.

    • amie-sue says:

      OH gosh Babs…. my flour never even gets warm when I grind it in my Vitamix dry container. I don’t fill the container so maybe that is why. Thanks for sharing what you do though. Have a great day, amie sue

  3. Carmen says:

    Hello ! I would like to make this for my birthday that is coming up. My question is what can i use instead of the buckwheat flour ? Coconut flour and or ?

    Aloha for your time !

    • amie-sue says:

      Happy Birthday Carmen :) What would you like to make for your birthday? You posted your comment under buckwheat flour… is that what you want to make? :)

  4. Carmen says:

    Hi Amie-Sue, Oops. I was looking to make your Carrot Cake with pumpkin spice frosting. But i did not want to use buckwheat flour. i don’t have time to sprout .

    Aloha, :)

    • amie-sue says:

      Hello Carmen,

      You ca just about use any other flour… always keep in mind what texture and overall flavor that it will add to the recipe. It will be different but there is nothing wrong with different. :) I just wouldn’t recommend store bought coconut flour as it is too drying and will suck the moisture out the of cake. I hope you have a blessed birthday celebration! amie sue

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