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Crunchy Peanut Butter and Buckwheat Cereal Squares

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Crunchy Peanut Butter and Buckwheat Cereal Squares

A delicious spoonful of raw crunchy peanut butter and buckwheat cereal squares - Raw, vegan, gluten-free cereal

~ raw, vegan, gluten-free ~

We have all heard time and time again that breakfast is the most important meal of the day.  I am not going to get into the typical reasons why.  Today, I was thinking about family quality time.  Whether you have a large family, or it’s just you and your partner, or perhaps you live alone… breakfast time can set the pace for your day.   Have you ever heard or said the phrase, ” I woke up on the wrong side of the bed today”?  True enough some mornings we wake up better than others.

We all have our routines when we wake up but stop and ask yourself what the “quality” is in those routines.  I could get into listing many scenarios that may take place in your household, but my bottom line is to encourage you to reflect on how you start the day.  If you have kids, are you setting a positive example for them?  Your habits over time influence their habits.

Be a role model that demonstrates   positive attitudes for the upcoming day. :) The more you moan and groan about your boss and co-workers or the project you’re working on the more your children will learn to moan and groan about their teachers and their next math test.  Life isn’t always peachy – that’s a fact – but having a positive attitude about doing things that aren’t easy is half the battle.  You can give your family, your partner and yourself this lesson every morning, without the lecture, just by doing it.

Bob and I have a set routine almost every morning no matter where we are, at home or traveling.  We start the day off in each other’s presence.  He loves making his special espresso coffee drink, and while he is doing that, I make my iced cold-pressed coffee.  Then we find a snuggle spot and curl up on the couch together. (I’m always wrapped in a blanket :)  Then we toast one another and sip our drinks as we ease into the day together.  It is such a peaceful way to start the day.   What rituals do you have?

Raw Crunchy Peanut Butter and Buckwheat Cereal Squares with Fresh strawberries Ingredients:

Yields 5 cups

  • 1 1/4 cups dry raw buckwheat, soak 30+ minutes
  • 1/2 cup raw coconut crystals
  • 1/2 cup natural peanut butter
  • 1/3 cup water
  • 2 tsp vanilla extract
  • 1 tsp ground Ceylon cinnamon
  • 1/4 tsp Himalayan pink salt


  1. After soaking the buckwheat, rinse until the water runs clear.  The buckwheat swells to about 2 1/3 cup.
  2. In the food processor, fitted with the “S” blade combine the coconut crystals, peanut butter, water, vanilla, cinnamon, and salt.  Process until it is creamy and smooth.
  3. Add the buckwheat and pulse together.  Don’t over process and break down the buckwheat.
  4. Spread the mixture on the teflex sheet that comes with the dehydrator.
  5. Dehydrate at 145 degrees (F) for 1 hour, then reduce to 115 degrees (F) for about 4-6 hours.
  6. Remove the tray and score the batter into small squares.
    • You could leave it whole and just break apart after dehydration if you wanted to.
  7. Dehydrate about 8 hours or until dry enough to flip the batter over onto the mesh screen only and continue drying for another 9 hours or until completely dry.  Allow it to cool for storing so moisture doesn’t build up in the container.
  8. Store in airtight containers.  They will freeze wonderfully if you want to create a stockpile. :)


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, nut a few nuts.
Results posted below.


A cute red timer at Nouveau Raw

Step 1 ~Add  Raw Almond Nut Milk 

Adding almond milk onto Crunchy Peanut Butter and Buckwheat Cereal Squares

Step 2 ~ 10 minutes into the test.  Result ~ Still crispy.

The Soggy Cereal Test, 10 minutes later result, still crispy

Step 3 ~ 20 minutes into the test.  Result ~ Still crispy.

The Soggy Cereal Test, 20 minutes later result, still crispy

Step 4 ~ 30 minutes into the test.
Results ~ Still crispy but starting to soften around the edges.

The Soggy Cereal Test, 30 minutes later result, still crispy

Step 5 ~ 35 minutes into the test.   Results ~ Still holding strong but it is
in the beginning stages of buckling under the pressure of the milk.

35 minutes into the test, it is in the beginning stages of buckling under the pressure of the milk

Step 6 ~ 36 minutes… running out of patience. lol

The Soggy Cereal Test, test approved

This concludes our test.  Result:  belly is full, I am happy, and it was so good
that I had to lift the bowl to my lips to slurp down the peanut buttery milk!

57 thoughts on “Crunchy Peanut Butter and Buckwheat Cereal Squares

  1. Kathy says:

    Hi Amy,

    What a wonderful website! Beautiful pictures, well written words, friendly manner, great sense of humour and full of enthusiasm and love. Is that your hand? It is beautiful, with such youthful, smooth skin. Love what you do – filling my life with recipes and beautiful pictures of delicious, healthy goodness.

    Thank you, thank you.

    • amie-sue says:

      Good morning Kathy,

      Thank you very much.:) I love sharing my passions and I am so grateful for this community that is so supportive and are like minded… we all have the goal of adding in healthier foods into our diets. And yes, that is my hand. hehe I appreciate your kind words. I hope you find many wonderful recipes and techniques here to incorporate into your weekly menus. If you have any questions or further comments please don’t hesitate to keep in touch. Have a wonderful weekend! amie sue

  2. Melissa says:

    That’ test was awesome not sure how you actually did that I would have ate the bowl up right away!!

  3. Maria says:

    Hi Amie Sue,
    I just discovered your website! It is fantastic! I recently bought a food processor and just ordered a juicer. I am getting into the raw food diet – starting with 1-2 days a week! I have been looking online for ideas and recipes and came across your page! I have it bookmarked on my laptop. I am Sooo impressed with your recipes, the directions and the pictures! Thank u for sharing them! This buckwheat cereal looks amazing, as I am gluten free as well. I need to buy a dehydrator now too!

    • amie-sue says:

      Welcome Maria. :) I am thankful that you found my site and I hope it brings you tons of inspiration in your new journey! If you have any questions or comments, please don’t hesitate to keep in touch with me. If you have any questions about dehydrators, just let me know. Keep in touch and have a great weekend. amie sue

  4. Nicole says:

    How do you think adding nuts and/or dried fruits to this recipe would be? Would it make these crumbly?

    • amie-sue says:

      Nicole, I would recommend making it as is so you can see the texture and flavor… the tweak the next batch if you want to. amie sue

  5. Joi says:

    I notice that you use peanuts a lot. I read that there is a bacteria on or in peanuts that is not good for the body. Thus, I am going to try this recipe using almonds. I can’t wait to do the soggy test.

    Thanks for your hard work. You give me a lot of inspiration.

    • amie-sue says:

      Hello Joi,

      In the scope of all the recipes I have listed, I don’t use peanuts all that much and I don’t eat them on a regular basis. Though, I LOVE peanut butter, fresh ground, no doubt about that. As with everything, my main focus is; eating things in moderation, eating foods that your body digest well, eating high-quality foods, aim for organic when possible and to enjoy your food.

      Peanuts are a food of controversy… it’s beginning to be that way about everything these days. You can Google and spend all day reading about peanuts and if this is a major concern for a person, I recommend that a person does their homework and do what they feel is best for them.

      A few sites to look at (but not limited to by any means)…

      Those sites share the health benefits basically. When looking up the whole bacteria issue, it was all over the board and without spending a descent amount of research and finding reputable reports, I really don’t have a strong opinion.

      I hope you could stand the soggy test and not it all before fully conducted. hehe That was my problem. Have a great day, amie sue

  6. Courtney says:

    Hi Amy, I LOVE YOUR WEBSITE!!!! My husband is so fired up for me to make this recipe. I was wondering if I need to dehydrate the buckwheat after I spout them, before making the recipe? Or are they ready to go immediately after soaking (still damp from spouting)? Thanks so much in advance. Blessings~ Courtney

    • amie-sue says:

      Hello Courtney,

      Once the tails pop out, you are ready to go. No need to dehydrate them prior. Let me know how it turns out for you! amie sue

  7. The mama says:

    Hi, Amie Sue, we made this recipe last week. We loved it! However . . . when we made the recipe, we used freshly-ground PB in the wet ingredients, and the resulting mix was very, very wet and runny. Did you use the PB from a jar?

    Everyone in the house is eager to try this recipe again–it was a nice change for us, very easy to make, and we appreciated that it was easy to transport.

    • amie-sue says:

      Hello mama,

      I didn’t use jarred PB, it was fresh ground. My batter was very thick and sticky… Tell me about your buckwheat, was it sprouted, just soaked, dry when you added it? Just wondering if there was water in the buckwheat that would have added moisture. Always hard to trouble shoot some of these issues when I don’t see things step by step that are done. Next time, hold the water back and only add in if the mixture is to thick. How did it dry and taste in this state?

    • The mama says:

      The buckwheat was sprouted (little tails), but even before adding the water, and even before adding the buckwheat, the PB was very soft and runny–that’s normal for the fresh PB I buy, though. I wondered if you had used the stuff in the jar, where the oils and solids had already separated a bit.

      When I ran the mixture through the dehydrator (for 24h, as I was trying to crisp up the center), the edges were crunchy and thin (the edges were just formed by the mixture flowing all over the place–it almost poured off the tray) while the rest of the tray stayed slightly softer and peanut buttery, with crisp pieces of buckwheat. (Think candy bar missing a chocolate coating of some sort, not crispy breakfast cereal.) It was delicious, though!

      • amie-sue says:

        Morning Mama,
        Ok, the buckwheat sounds fine… doesn’t sound like to much water was retained in that…

        I haven’t ever seen a smooth, runny, fresh ground peanut butter at the stores. Is it ground right when you buy it or in a tub, already done up? I go to the machine in the store, hold my container under it and it grinds it right then but it isn’t ever creamy, more chunky. I am guessing that that is the culprit here. So, start with a “dryer” peanut butter. And be sure to spread the batter out evenly so it will dry evenly. I hope this helps!

    • The mama says:

      Hi Amie Sue, yep, I use the grinding machine. I’m in Houston and I had just bought the PB (just minutes before)–maybe it was too warm for the recipe? For jollies I’m chilling down the PB in the fridge the next time I make the recipe. If I get a result more similar to yours I’ll let you know. If it doesn’t turn out exactly, we won’t be terribly sad–it’ll be yummy anyway! :)

      • amie-sue says:

        ok, please keep me posted. :)

        • The mama says:

          I just wanted to let you know that I’ve made many batches since that first attempt, and they’ve all turned out beautifully. My hubby and children love them. Thank you for sharing your creativity with us! :)

          • amie-sue says:

            That is wonderful mama, thanks for sharing. I loved this cereal too, but then I love peanut butter. I don’t eat it often but when I do, I sure enjoy the heck out of it. haha Have a great afternoon! amie sue

  8. Queen says:

    I am sooo excited I was on a friends facebook page n saw your lemon cookies and have been stuck here ever since ~partly in wonder like why didnt I always know about this 100% wonderful n healthy kinda food lol smh Im sooo serious! But I truly can not wait to try not one but plenty of your recipes theyre beautiful n delicious looking includingthis cereal ~

    • amie-sue says:

      Good evening Queen :) Nice to have you visiting the site. I hope you find great inspiration and try some of the recipes out… please share if you do. Have a blessed weekend, amie sue

  9. Queen says:

    aaaaw thank U and trust I am !

  10. Catherine says:

    Hi Amy. Just wondering what you think the shelf life is on sprouted and dehydrated buckwheat sprouts? I made them close to two months ago and placed in a sealed glass container in the fridge.

    • amie-sue says:

      Hello Catherine,

      I am not completely certain but I would say for at least a several months. I tend to go through my ingredients on a regular basis. Whereas it is great to have some living foods that will last a long time to make life easier we can forget that our ultimate goal is to consume food in its freshest, most optimal state.

  11. Dee says:

    Amie Sue I love your sense of humor…lol! This looks absolutely delicious! Will try it this wknd and let you know how it turns out. :-)

  12. Kirby says:

    I am new at this. Are you supposed to dehydrate the buckwheat before using it for this recipe? thank for you help. excited to try it! :)

    • amie-sue says:

      Hi Kirby, no you don’t need to but be sure to rinse it really really well, soak and sprout first. This will help make it easier on your digestion! amie sue

    • Kirby says:

      thank you so much ! :) i am excited to try it

      • amie-sue says:

        I am excited for you, please let me know how it turns out!

        • The mama says:

          It’s best if I dehydrate the buckwheat after sprouting, and then make the recipe. Otherwise it takes a really long time to dehydrate the PB/buckwheat mix. I sprout and dehydrate a bunch of buckwheat at a time, so I have it available for use later in the week or month (I keep it in the freezer in an airtight container).

  13. tadeja says:

    pls what is (are) coconut crystals?
    The website is great, many many kisses from 75% rawfoodist from Slovenia (the heart of europe)
    ps I freeze whole avocados so you can use them for avocado -cucumber (or zucchini) tartar – or whenever you need bigger pieces and you have no work you just throw them in freezer

  14. tadeja says:

    thanks for your explanation, I used the normal coconut sugar and it was delicious – it is already the second time in the dehidrator, my kids adore it. Sorry for the avocado comment under this recipe, but i was just reading something about avocados in your recipies and I didn’t remember where, so i wrote it here (last time). Thanks again for great new and refreshing recipies.

  15. Brooke says:

    Is there a way to make these without a dehydrator?

    • amie-sue says:

      Hi Brooke, You either need to dehydrate or bake them and I don’t bake my raw recipes. With that being said, you can experiment baking them in the oven but I am not sure how they will come out. If you bake them, they won’t be raw, but then I am not sure if that matters to you. Good luck! amie sue

  16. Pauline says:

    I cannot believe this recipe! I am trying to get my husband off his cereal addiction (he won’t admit it, but it’s true!) and this is the perfect solution. I am actually soaking some buckwheat right now. Very excited about trying your recipes. Thank you!

    • amie-sue says:

      I understand Pauline… foods in general can be quite addicting to people and cereal is one of them. I hope you guys enjoy this recipe, please keep me posted. :) amie sue

  17. Nancy says:

    I am wondering if I can substitute agave or honey for stevia? And can I do so in all recipes where it is used? I do not like the taste of stevia but am uncertain how to make the substitution other than continually tasting, and thus eating it all before it gets made ;-)
    Thank you for all your helpful attention.

    • amie-sue says:

      You can Nancy, but I am afraid that you are going to have to taste test to hit the right level of sweetness that you want. Sweeteners are so individual. Honey and agave have different levels of sweetness just within themselves. For 1 tsp of stevia, you can try 1/4 cup of sweetener. You will have to watch how the batter turns how since you are adding more liquid. Good luck! :) amie sue

  18. Leauna says:

    I made these over the weekend and I LOOOOOVVVVEEEE them. My recipe was not thick and sticky. Very easy to work with. I lined my tray for just in case but i dont think i would have needed it. I replace stevia with organic maple and had the groats soaked and dehydrated already. Once i started the dehydrator my husband craved a PB&J sandwich for about 6 hours. I laughed at him, but i will admit it made the house smell very yummy. I am off the buy my groats to make more. They dont last long rather you eat them in a bowl of milk or dry. Thanks for this amazing recipe!

    • amie-sue says:

      Thank you for sharing your experience Leauna. :) I know that the aromas that come from the dehydrator can’t keep the taste buds active. haha So happy that you both enjoyed them. Blessings, amie sue

  19. Renee says:

    OK I am finally making this recipe… So I take 2 1/3 cups of buckwheat groats and soak them… They are the toughest things to rinse off.. What my real question is…. was I suppose to start of with 2 1/3 cups of unsprouted buckwheat groats? Cause I have a major amount of groats now!!! Rinsing these things is a full time job!!

    • amie-sue says:

      Hello Renee,

      Oh dear, I used 2 1/3 cups of soaked groats… so you have double the amount. My fault for not being more clear on that. Measure out the 2 1/3 cups of the wet groats and use them in the recipe. The remaining… spread on the dehydrator trays and dry them. They will then be ready to so many other recipes or if you decide to make this again.. or make a double batch from the get go. No ingredient lost, but sorry once again. amie sue

  20. Renee says:

    So if I soak 2 1/3 cups of groats I have probably soaked to many? It seems like a lot of groats for one tray of cereal or am I just confused? Rinsing these things is unbelievable! There is a mountain of groats in my kitchen.. I’m afraid to go in there!

  21. Joanne says:

    Ok….I am exhausted from reading all the wonderful comments. :) I am sorry but I found myself laughing so much..some of these comments are so “real”….we all get in such a tizzy about doing this right. And we want everything to the point! It is fun. I hope you get as much pleasure helping out as I do just reading them. I will be trying this recipe. Hope it works out :) :)
    By the way, did you purchase that 5-wheel scoring tool? A bit pricey but I am glad I have that especially at 2am in the morning!

    • amie-sue says:

      Good evening Joanne :)

      I know, I love reading through the comments too. I really encourage people to share their experiences because it does help others who come along… we all learn from one another. :) I just made this recipe a few days ago. Yum!!!!! And guess what… I bought that 5 – wheel scoring tool! lol I haven’t used it yet but I have pretended as I show it to every one who comes over. lol I am excited. :P Always a pleasure to hear from you my dear. Have a wonderful evening, amie sue

  22. Joanne says:

    Hi Amie Sue,
    I have now made this recipe 3x and each has turned out really well, in fact my local natural food store would like to post the recipe on their facebook. I have downloaded the recipe and have kept two of your pictures so they can clearly see your website. I hope this is ok with you. thanks

    • amie-sue says:

      Thank is just fine Joanne… can you ask for them to put a link to my recipe along with it? I would love to see their FB page if you wouldn’t mind sharing. :) Thank you for sharing the gift of healthy eating with others! amie sue

  23. Joanne says:

    you should get this one way or the other, I sent it in an email too :)


  24. Kiki says:

    These look super yummy, but I don’t have any buckwheat; what could I substitute for it?

    • amie-sue says:

      Good morning Kiki,

      Buckwheat is the core ingredient for this recipe. So whatever you use will alter the flavor and texture. But with that being said, you can always try it with nuts that have been broken down to a crumble. If at all possible, try to get some buckwheat. I think you would have fun using it in recipes. Blessings, amie sue

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