Vegan Mofo 2: B is for Buckwheat – Sprouted Buckwheat, Quinoa & Oat Granola

Vegan MoFo Day 2 and I’m back with a big bang for the letter ‘B’: Sprouted Buckwheat, Quinoa and Oat Granola (technically this may qualify for letters Q, O or G, but stop being nitty-picky). Homemade granola has been a stubborn stain on my Recipe Bucklist List. Although crunchy granola can never replace pillowy soft doughy freshly cooked hot-off-the-stove oatmeal for breakfast, it comes in handy for hunger crisis or snack-attack situations. This is one of the things I love about Vegan MoFo – apart from getting to know other bloggers and sharing recipes – the impetus to tackle the Bucketlist.

Sprouted Granola; V, GF, RSF

Commercial granolas often come sweetened with refined sugars and many unnecessary ingredients. The “healthier” types like Back to Nature or Love Grown Foods Granola are expensive. Others contain too many raisins, too many nuts or too much coconut. With homemade granola, you are the boss; you get to control and customize the add-ins to your heart’s content. My ideal granola? A simple blend of medium-sized chunks of grains, nuts, seeds, with the grains predominating. It should be lightly sweetened without being cloying. Flavour-wise, I’m a traditionalist preferring the classic combination warm vanilla and cinnamon.

Sprouted Granola; V, GF, RSF

I initially considered doing a basic oatmeal granola. But the masterchef in me was not satisfied. I thought: if you are making your own granola, why not make it the best it can be? I decided to put the best use of the multiple grains at home to create this Sprouted Granola, made with buckwheat, quinoa, steel-cut oats and rolled oats.

Sprouted Granola; V, GF, RSF

Why soak and sprout your grains? Grains contain phytic acid which behaves as an anti-nutrient; it binds to zinc, iron, calcium, magnesium in the intestinal tract and has reduces mineral absorption. Phytic acid is also an enzyme inhibitor of digestive enzymes (eg pepsin, trypsin and amylase), and thus may further interfere with digestion. Studies have shown that soaking, fermenting or sprouting the grains before cooking or baking reduces the phytic acid content, so that the minerals and nutrients become available for absorption. A wonderful summary about phytic acid in grains and legumes can be found here.

This recipe will take three days: soaking on day one, draining on day two and finally baking the granola on day three. Technically, buckwheat and quinoa need only be soaked for a few hours because they do not have a high phytate content. However because oats have significant levels of phytic acid, it’s recommended that you soak them for 24 hours.

Another perk of this recipe is that it is mainly fruit sweetened with banana puree. Coating the grains with the banana puree also reduces not only the amount of honey used, but also the oil. **Bonus!** To make the granola you can either use a dehydrator or conventional oven. I used the oven and baked them at low heat (300°F/150°C) for one hour.

Sprouted Granola; V, GF, RSF

Three days worth of effort culminated in a most delicious granola! Loose clusters of lightly sweetened buckwheat, quinoa and oats kissed with the warmth of cinnamon, vanilla and coconut. The grains, nuts and seeds and dried fruits were in perfect harmony in terms of proportions; not one overwhelmed the other. I’m really pleased with the results of my first attempt at homemade granola!

If there is anything I’d change, it would be to bake at an even lower temperature or shorter amount of time. The buckwheat came out a bit hard and popcorn-ish, perhaps being over-dehydrated. But a good soak in almond milk would soften the texture a little, with still lots of crunch factor to enjoy!

Sprouted Granola; V, GF, RSF

Sprouted Buckwheat, Quinoa & Oat Granola
 
Prep time
Cook time
Total time
 
Delicious clusters of sprouted grains lightly sweetened with banana and kissed with warm spices.
Author:
Recipe type: Breakfast
Cuisine: Contemporary
Serves: 6
Ingredients
  • ⅓ cup (50 g) raw buckwheat groats
  • ⅓ cup (50 g) raw quinoa
  • ⅓ cup (40 g) steel cut oats
  • ⅓ cup (40 g) rolled oats **see Notes**
  • 4 teaspoons shredded coconut
  • 4 teaspoons sunflower seeds
  • 4 teaspoons pumpkin seeds
  • 2 teaspoons flax seeds
  • ⅓ cup banana puree (mashed from 1 small banana)
  • 2 teaspoons coconut oil, melted
  • 2 teaspoons maple syrup or honey
  • ½ teaspoon cinnamon
  • ¼ teaspoon pure vanilla extract
  • ⅓ cup nuts, coarsely chopped (I used a blend of almonds and walnuts)
  • ¼ cup dried fruits (I used a blend of dried cranberries and sultanas)
Directions
  1. Three days before baking the granola, soak your grains. Place in three separate bowls raw buckwheat groats, quinoa and steel cut oats. Cover with at least twice the volume of water. Let soak overnight or at least 8-10 hours.
  2. The next day, drain the water from each bowl and rinse through thoroughly until water runs clear. Buckwheat in particular exudes a mucilaginous slime, but that is normal. Once rinsed, leave the grains in the sieve overnight to let it drain fully and sprout. You may choose to combine the grains in one large sieve or use three separate sieves (if you have that many!).
  3. On the third day, you may start to see tiny tails sprouting from the grains (only the buckwheat grew sprouts in my case). You can choose whether to allow the grains to sprout. If not, proceed to start making the granola.
  4. Preheat the oven to 300°F/150°C.
  5. In a large bowl, mix together the soaked buckwheat, quinoa and steel cut oats. Then add in the rolled oats, flax, seeds and coconut. Mix well.
  6. In another bowl, mix together the banana puree, coconut oil, honey and cinnamon. Add the wet ingredients to the grain mixture. Stir well to coat the grains with the banana mix.
  7. Spread out onto a baking sheet lined with parchment paper, then bake for 1 hour at 300°F/150°C until dry and crispy. Make sure to stir every 15 minutes to break up large clumps and prevent burning.
  8. (Receive copious praise from your family or flatmates as you make the house smell incredible.)
  9. Remove from oven and let cool before storing in an air-tight container. It should keep well for about a week.
Notes
Vegan, gluten-free (if using gluten-free oats) and refined sugar-free. I did not soak the rolled oats as I was afraid it might be too soft. But feel free to soak it if you prefer, and do share how it turns out!
Have you tried sprouting grains before? How did it turn out and how did you use them?

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