How to Sprout and Use Buckwheat Groats
Can you see the little tails forming?
Buckwheat groats = unroasted buckwheat groats = raw buckwheat groats = whole white buckwheat groats.
These are buckwheat kernels that are stripped of their inedible outer coating and then crushed into smaller pieces. These should be white in color. If they are tan/brown these are the toasted buckwheat groats called Kasha. Be sure that you don’t confuse the two. While many people think that buckwheat is a grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein gluten’s.
I love to sprout buckwheat groats because they open up (literally) to a power house of nutrients. Not to mention they are great to use in so many ways. After I sprout them, I dehydrate them. Put them in a jar and you can have them on hand for when the mood strikes you! I love having healthy choices that offer a crunch factor. Sprinkle them on salads, ice cream, coconut yogurt, oatmeal, chia porridge, eat by the handful, mix in granola, crackers, breads, cookies and so many other recipes. After sprouted toss with your favorite seasoning and dehydrate them. Using groats as an ingredient will lower the calories and fat intake when they take the place of nuts. Use them as a cereal with some nut milk…remember Grape Nuts cereal?! (that use to be my favorite cereal prior to adding raw into my diet). Let it soak with other ingredients for a muesli. Use it in a pie crust (grind to a flour or put it together like a graham cracker crust). See, I can’t stop the ideas from rolling in.
To be honest I never made eye contact with them in the beginning of my raw journey because I feared that they were a glutenous grain. Goes to show you what a little investigating can do for a person. :)
Health Benefits, but not just limited to:
- Buckwheat can be safely eaten by people who have celiac disease as it does not contain gluten. Buckwheat can be a good substitute for wheat, oats, rye and barley in a gluten-free diet.
- Rich in fiber, protein, B vitamins, and minerals such as magnesium and iron
- Mild, earthy and nutty flavor ideal as a side dish or rice replacement.
- Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure.
- Buckwheat’s beneficial effects are due in part to its rich supply of flavonoids, particularly rutin. Flavonoids are phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants.
- Buckwheat is high protein; the protein found in buckwheat contains the eight essential amino acids.
- Buckwheat is high in fiber.
- This healing food is also rich in lecithin, making it a wonderful cholesterol balancer because lecithin soaks up “bad” cholesterol and prevents it from being absorbed. Lecithin neutralizes toxins and purifies the lymphatic system, taking some of the load off of the liver.
- Buckwheat is a wonderful super food for people who have varicose veins or hardening of the arteries. One of the reasons is that it is full of rutin, which is a compound that is known as a powerful capillary wall strengthener. When veins become weak, blood and fluids accumulate and leak into nearby tissues, which may cause varicose veins or hemorrhoids.
- Sprouted buckwheat also cleanses the colon and alkalizes the body.
How to Sprout Buckwheat Groats:
- Place the buckwheat groats in a strainer and rinse thoroughly.
- Place in a large, glass bowl or jar with a lid and cover with filtered water. You will soak them for about 60 minutes. When soaked, they produce a thick, mucilaginous slime. This is normal! You want to make sure to wash this all away.
- Pour groats into a strainer and rinse thoroughly to remove all of the slime, I mean mucilage. :) Set on a plate and leave on the counter, rinsing them about once a day. In about 24 hours you should notice little tails. Sprouting time varies according to the ambient temperature. They are ready to use at this point.
- It takes on average 2-4 days for the tails to grow a few cm. Tails should not be too much longer than the groats, as the flavor begins to change. Once they meet the sprout level to your liking, they are ready to be dehydrated.
- Dehydrate at 105 Degrees for 6 -8 hours or until dry.
- Store in an airtight container.
- To buy buckwheat groats, click here.