Buckwheat Bars 1


Buckwheat Bars

Buckwheat Bars

My friend Nandish made these buckwheat granola bars off of someone else’s recipe (thank you smallfootprintfamily), so really they’ve been upgraded twice. 🙂

You could make these as a raw granola cereal, but frankly I prefer to have a portable bar that travels well and is packed full of nutrients.  This is a very flexible recipe for what nuts, seeds, fruit, berries, herbs, spices and superfood powders you happen to have on hand.  As long as you have some buckwheat groats as a base, it’ll turn out nice and crunchy.  Here are a couple of variations on the recipe to get you started:

Nandish’s Apple Spice Variation

Nuts, Seeds & Berries
This is the basic structure of the bar.

2.5 Cups Buckwheat groats (soaked for at least 4 hours and rinsed well until no sticky goo in the drain water)
1/4 Cup Flax seed soaked in 1/2 Cup water (it will form a gel)
3/4 Cup Fruit or Berries like blueberries, re-hydrated raisins / goji berries / cherries / cranberries
1/4 Cup Pumpkin Seeds (soaked for 1 or more hours and rinsed)
1/4 Cup Sunflower Seeds (soaked for 1 or more hours and rinsed)
1/4 Cup Sesame Seeds (soaked for 1 or more hours and rinsed)
1/2 – 1 Cup Almonds (soaked for 8 hours and rinsed)  – chopped
1/2 – 1 Cup Walnuts (soaked for 8 hours and rinsed) – chopped

For simplicity, you can have all your nuts and seeds soaking the night/day before. Or soak them, rinse them and keep them in the fridge (for up to a week) or freezer until you are ready to make the bars.

Add all the nuts, seeds and fruit to a large bowl and mix together.

 

Sticky Sweet Puree
This is what makes it sweet and helps hold it all together.

1 Cup Dates
1/2 Cup Water
1 Tbsp Ground Vanilla
1 Apple (cored and roughly chopped)
1 Tbsp Cinnamon
1/4 tsp Cardamom
1/4 tsp Nutmeg

Food process the pitted dates, then add the water and vanilla to make a smooth paste.  Add the fruit and spices until you have a sweet puree.  Scoop it all out into the large bowl with the nuts/seeds and mix well.

Superfood Powders
This is what gives the bars oomph both in taste and health upgrade impact

2 Tbsp Raw Cacao Powder
1 Tbsp Mesquite Powder
1 Tbsp Lucuma Powder
1 Tbsp Maca Powder
2 Tbsp Hemp Seeds
1 Tbsp Bee Pollen
2 Tbsp Cacao Nibs
1/4 tsp SunFire Salt

Add the powders to the large bowl and mix in well.  If for any reason you bars aren’t sticking together, you can add a little water and/or a little more flax or chia gel (see the 2nd key ingredient under “Nuts, Seeds & Berries”).

Spread the mixture about 1/4 inch thick on the Teflex sheet of your dehydrator tray and score into the size of bars you desire.  Dehydrate at 115 degrees for about 5-8 hours, flip the bars and remove the Teflex sheet from the back.  Continue to dehydrate for a total of about 16-24 hours or until the bars are the degree of crispy done-ness that you prefer. Makes about 2-2.5 trays of bars. 🙂

 

Melissa’s Banana Cherry Spice Variation

Nuts, Seeds & Berries
This is the basic structure of the bar.

2.5 Cups Buckwheat groats (soaked for at least 4 hours and rinsed well until no sticky goo in the drain water)
1/4 Cup Chia seed soaked in 1/2 Cup water (it will form a gel)
1 Cup dried tart cherries soaked in water
1 Cup Pumpkin Seeds (soaked for 1 or more hours and rinsed)
2 Cup Walnuts (soaked for 8 hours and rinsed) – chopped

For simplicity, you can have all your nuts and seeds soaking the night/day before. Or soak them, rinse them and keep them in the fridge (for up to a week) or freezer until you are ready to make the bars.

Add all the nuts, seeds and fruit to a large bowl and mix together.

 

Sticky Sweet Puree
This is what makes it sweet and helps hold it all together.

1 Cup Dates
1/2 Cup Water
1 Tbsp Ground Vanilla
2 Bananas
1.5 Tbsp Pumpkin Pie Spice (or ginger and cinnamon with a pinch of nutmeg)

Food process the pitted dates, then add the water and vanilla to make a smooth paste.  Add the fruit and spices until you have a sweet puree.  Scoop it all out into the large bowl with the nuts/seeds and mix well.

Superfood Powders
This is what gives the bars oomph both in taste and health upgrade impact

2 Tbsp Truly Natural Vitamin C
3 Tbsp Warrior Protein Powder
1 Tbsp Vitamineral Green (or your preferred green powder)
1 Tbsp Lucuma Powder (optional)
1 Tbsp Maca Powder (optional)
1/4 tsp SunFire Salt

Add the powders to the large bowl and mix in well.  If for any reason you bars aren’t sticking together, you can add a little water and/or a little more flax or chia gel (see the 2nd key ingredient under “Nuts, Seeds & Berries”).

Spread the mixture about 1/4 inch thick on the Teflex sheet of your dehydrator tray and score into the size of bars you desire.  Dehydrate at 115 degrees for about 5-8 hours, flip the bars and remove the Teflex sheet from the back.  Continue to dehydrate for a total of about 16-24 hours or until the bars are the degree of crispy done-ness that you prefer. Makes about 2-2.5 trays of bars. 🙂

Enjoy!

 

 


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