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Sprouted Buckwheat Yogurt Bowl

Buckwheat looks like a grain and tastes like a grain but it is actually a seed of a flower. Which makes it gluten-free because it doesn't come from wheat. Another great thing about buckwheat groats is that they can contain all 9 essential amino acids making it a complete protein, which I have talked about in another post. Basically you don't have to pair buckwheat with lets say seeds, nuts, grain, or bean for it to be a complete protein. This is especially wonderful for those that are vegetarian or vegan. 

Sprouting buckwheat makes it easier to digest. When it is raw it's very crunchy and difficult for the digestive track to extract the nutrients. You can toast them and make a granola out of them, but it will still cost the body a bit of work to break it down. It is another delicious way to eat them though! By sprouting buckwheat you breakdown the hard exterior shell but keep all the essential nutrients still intact. Sprouting takes a bit of patients because it takes anywhere form 4-12 hours to sprout things like nuts, seeds, and groats. It is worth it because the end result it delicious! I recommend doing this overnight so that they are ready in the morning. 


Yields 4 servings 


1 cup buckwheat groats 

4 cups of water 

1 tablespoon apple cider vinegar 

Ingredients for the yogurt bowl:

12 oz of yogurt divided into to 2 bowls (I used Siggi's plain yogurt) 

1/2 cup of sprouted buckwheat groats 

2 -3 tablespoons of honey 

Fruit of your choice (I used kiwi, cherries, and blueberries) 

2 tablespoons raw pumpkin seeds 


To sprout the groats, place the buckwheat, water and apple cider vinegar in a bowl. Let this sit for 4-12 hours. I recommend leaving this overnight. 

Once they have sprouted, drain the liquid using a strainer. You can keep the sprouted buckwheat in an airtight container in the fridge for up to 4-5 days. 

To assemble the yogurt bowl, divid 6 oz of yogurt in each bowl. 

Garnish with buckwheat, fruit, seeds or nuts, and drizzle with honey. 

Serve and enjoy! 


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