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Buckwheat Cacao Pops (raw, vegan, gluten-free, nut-free)

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Raw Buckwheat Cacao Pops, great start to a beautiful dayDo you ever miss sneaking in a bowl of your childhood favorite, sugared, cereal?!  I know I do from time to time.  As I walk down the cereal isle at the grocery, I often stop at various cereals that take me back in time. “Time Travel! Isle 2!”

I am not tempted to buy those high sugared cereals but I won’t deny that they sound good!  Well, for those of you who want to revisit a childhood memory with me, make these Raw Buckwheat Cacao Pops, dish up a big bowl with your favorite nut milk, snuggle up on the couch and turn on the cartoon channel!

Don’t forget to subscribe to get regular email updates, from my kitchen to yours.  Blessings, amie sue


Yields 3 cups

  • 1 cup raw buckwheat or sprouted quinoa
  • 1/4 cup raisins
  • 1/4 cup dried banana chips
  • 2 Tbsp raw cacao powder
  • 3-4 Tbsp raw agave nectar, or equivalent
  • 1/2 tsp ground Ceylon cinnamon
  • 1/8 tsp Himalayan pink salt


  1. Soak the buckwheat for 30+ minutes then, rinse, rinse and rinse some more.  They create a gelatinous liquid that needs to be washed away.  Buckwheat expands when soaked so don’t be alarmed.
  2. In a mixing bowl, combine the buckwheat, raisins, banana chips, cacao powder, agave, cinnamon and salt, mix well.  Taste test and adjust if needed.
  3. Spread the mixture onto a teflex sheet and dehydrate at 145 degrees (F) for 1 hour, then reduce to 115 degrees (F)  for 4 – 8 hours.
    • Part way through the dry time, flip the non-sheet over onto the mesh sheet that comes with the dehydrator and peel back the non-stick sheet.
    • Dry times will always vary based on climate, humidity, and/or on how full the machine is.
  4. Once the mixture is crisp and crunchy, I simply broke it up into small pieces and placed in a bowl
  5. Dish yourself up a bowl, add a little nut milk.

The Institute of Culinary Ingredients™

  • To learn more about maple syrup by clicking (here).
  • Click (here) for my thoughts on raw agave nectar.
  • What is raw cacao powder?
  • Why do I specify Ceylon cinnamon?  Click (here) to learn why.
  • What is Himalayan pink salt and does it really matter?  Click (here) to read more about it.

Culinary Explanations:

  • Why do I start the dehydrator at 145 degrees (F).  Click (here) to learn the reason behind this.
  • When working with fresh ingredients it is important to taste test as you build a recipe.  Learn why (here).


One of the greatest joys when creating raw food recipes is experimenting with different ingredients… a practice that I highly encourage.  Daily I get questions regarding substitutions.  Of course we all might have different dietary needs and tastes which could necessitate altering a recipe.    I love to share with you what I create for myself, my husband, friends and family.  I spend a lot of time selecting the right ingredients with a particular goal in mind, looking to build a certain flavor and texture.

So as you experiment with substitutions, remember they are what they sound like, they are substitutes for the preferred item.  Generally they are not going to behave, taste, or have the same texture as the suggested ingredient.   Some may work, and others may not and I can’t promise what the results will be unless I’ve tried them myself.   So have fun, don’t be afraid,  and remember, substituting is how I discovered many of my unique dishes.

FDA (Food Determining Association) conducted a test at Nouveau Raw Kitchens, The Soggy Cereal Test. The subject: Crunchy Peanut Butter and Buckwheat Cereal Squares.   Object: to see how long this raw cereal could stand up to almond milk before getting soggy.   No animals were harmed in this test.   Results posted below.


Step 1 ~  Set timer for 10 minutes.

cute red timer

Step 2 ~ Add nut milk.

Adding nut milk onto Raw Buckwheat Cacao Pops

Step 3 ~  10 minutes in… this bite still had good crunch into it.

Raw Buckwheat Cacao Pops in nut milk for 10 minutes, this bite still had good crunch into it

Step 4 ~ 20 minutes into the test… pieces are breaking up but the buckwheat

remains crunchy.

20 minutes into the test. pieces are breaking up but the buckwheat  remains crunchy

I know this is a test, but I am really enjoying this process!

30 minutes into the test and the last bite was a little soft but not soggy

Step 5 ~ 30 minutes into the test and the last bite was a little soft but not soggy.

Raw Buckwheat Cacao Pops test approved

 This concludes today’s test.  It’s a success!

10 thoughts on “Buckwheat Cacao Pops (raw, vegan, gluten-free, nut-free)

  1. Myranda e. says:

    i wonder if i could make raw quinoa cacao pop treats with these…

    • amie-sue says:

      Grand idea Myranda. Be sure to sprout it first. If you try it, let me know. I would love to hear the end result. :) amie sue

  2. Catherine says:

    Delicious – thank you Amie-Sue! I used date past for the fam and sold some at the farmer’s market with Agave. I added extra cacao (cause I’m a chocolate fein) and agave because I knew SAD eaters would like it a bit sweeter.

  3. Amia says:

    This was delicious Amie-Sue. I added shredded organic coconut to this recipe. I did not dehydrate it but rather served it cold.

  4. lisa says:

    Could I successfully make this in an oven at 170*? I don’t have a dehydrator yet!

    • amie-sue says:

      I can’t say 100% how it would turn out Lisa… I never use the oven for my raw foods. You can try it, keep the door cracked and watch it like a hawk. :) It won’t remain raw most likely since you have no way to monitor the temp. Good luck! amie sue

  5. Pam says:

    Do I need to dehydrate the sprouted quinoa before mixing with other ingredients and dehydrate as recipe calls?

    • amie-sue says:

      Hi Pam, you could make it with the quinoa just sprouted and not yet dehydrated. I made it that way because it was what I had on hand, but you ought to be just fine. Have a great evening, amie sue

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