This is what my kids have loved having most mornings for years, it's allergy friendly, gut friendly and packed with nutrients. It also has no sugar, other than the natural sugars found in bananas and dates. This is very different to the options found in the cereal aisle at the supermarket, which are high in sugars, high in refined grains and are fortified with low grade synthetic nutrients, none of these support gut health, immune health or give long lasting energy. One of the best things you can do for your/child's health is ditch the supermarket cereals, make your own, do eggs, smoothies, anything with real foods. Let me know if you give this a go and please send any questions you have to nutrition@bovell.com
I sprout the buckwheat first, it's not as scary as it sounds, its also not necessary, but does increase the nutrients and their availability. However I only suggest sprouting if you have a dehydrator, an oven is going to destroy the additional nutrients sprouting achieves. I use a 9 tray Excalibur dehydrator, at just below 35C for 24hrs. I make bulk granola and use around 1.5kg of buckwheat.
This is not a strict recipe its more of a how too, you can add more seeds, coconut or add some nuts, sprout or not sprout, change up the flavours. Check out the video below to see how I make it.
Recipe
600g or more of buckwheat groats
300g or less/more wheat free rolled oats
100g or less/more shredded/flaked coconut
150g or less/more pumpkin seeds
150g or less/more sunflower seeds
Granola 'glue' - this is what gives flavour and makes clusters
3x ripe bananas or any fruit that can be easily pureed, think apples, pears, peaches, you will need min. 1 cup
100g or more of pitted dates, soak for 15mins in boiling water, then drain, not necessary if using medjool dates
40g or more cacao powder, this is optional
20g cinnamon powder, this is for flavour can be swapped for vanilla paste
2x tbsp coconut oil, melted
Method
Place buckwheat in bowl and cover with water, soak for 30 minutes. Drain it through a sieve and rinse with fresh water, it will be a bit slimy, this is ok. If you want to sprout, rinse a bit more and let it sit in the sieve hanging over a bowl. Depending on the weather it will take 24hrs to 72hrs to sprout, in winter rinsing once pre day is fine, summer twice a day. You will see little sprouts growing, I let them grow a few ml, usually no longer than 5ml, mostly because I need to get it made! Sometimes you may find very fine white hairs on the sprouts, these are fine, any other colour or obvious mould start again, in the 7yrs I have made this, it's only happened once, I left it way to long over a few hot summer days.
Once buckwheat is rinsed and drained, place in large bowl and add oats, coconut and seeds, using a large spoon to mix together.
Add granola 'glue' ingredients to a blender, remember to drain dates first, and blend until smooth, if you are concerned you have too much liquid compared to dry ingredients add half, mix and then add more if needed.
Pour onto dry ingredients and mix well until every thing is coated, spread onto baking trays and place in oven at 150C for 30-45mins, less if you have thin layers, more if thicker, let cool COMPLETELY before breaking up and storing. If you have sprouted, spread on dehydrated trays and dehydrate between 35-41C this will get you the full benefits of sprouting.
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