Looking for some easy and healthy raw food snacks for you and your family? These banana buckwheat bars are made with raw, sprouted buckwheat and are super easy to make. They also last at least a few weeks in the fridge, (and probably at least 10 days out of the fridge depending on how far you dehydrate them) and make an awesome to-go snack. I love using sprouted buckwheat as a gain replacement. Check out all the amazing health benefits of buckwheat here and discover why it makes for a great grain alternative.
Raw Kitchen Essentials
For these raw banana buckwheat bars, you’ll need a food processor and a dehydrator. I use and recommend the 14-cup Cuisinart Food Processor, but if this is too big to suite your needs and you’re looking for something smaller, consider the 7-cup Cuisinart Food Processor, it’s a smaller and more affordable model. As for dehydrators, if you don’t yet have one, I recommend the 9-tray Excalibur – I’ve had mine for years and it’s still working great. Owning a good quality food processor and dehydrator are two of the top 4 raw food kitchen tools I recommend stocking your kitchen with.
Recipe Details: Banana Buckwheat Bars
These buckwheat granola bars are super easy to make, although they do require some advance prep time.
Soaking and sprouting buckwheat:
Step 1: Place about 2 cups of buckwheat in a larger bowl and fill it up with 3 times the amount of water, and let it soak for about 6-8 hours, and no more than 10 to 12 hours.
Step 2: After soaking for 6-8 hours, rinse the soaked buckwheat thoroughly in a mesh strainer in the sink. I usually soak mine overnight, and then wake up and rinse them in the morning. You can also start them in the morning, and if you leave for the day and go to work, simply rinse the buckwheat when you get home from work. Be sure to rinse very well, until the water runs clean and is not longer “slimy”, which is the starch running off it.
Shake the strainer well enough, and tap the bottom with your hand to try to get as much of the water out as possible and let sit over night (or throughout the day, depending on if you started soaking at night or in the morning).
Tip: I have a strainer that has two extended “arms” that rest on each side of the sink, (click here to see the one I use) and as long as it’s no warmer than room temperature, I allow the buckwheat to sit in the strainer right over the sink overnight. Another trick, if you’re using a round strainer is to simply place the strainer right on top of a round bowl and let sit overnight on your countertop, in a cool, dry place.
*Note: You can actually sprout buckwheat for up to 2-3 days, but 1 day in advance is sufficient enough. If you do decide to sprout your buckwheat for more than 1 day, just remember to rinse it at least 2-3 times per day.
Now that you have the sprouted buckwheat ready to go, in a medium sized bowl, place:
- 2 cups of sprouted buckwheat
- 1/4 cup of raisins
- 2 tablespoons cinnamon
- 1 tablespoon ground golden flaxseed
In a food processor, blend the following ingredients until smooth:
- 1.5 cups of dates (pitted), which came out to about 15 Medjool dates
- 2 bananas
Add the date and banana mix into the bowl with the sprouted buckwheat and the rest of the ingredients and mix together thoroughly.
Using a spatula or angle spreader, lay the batter on a Teflex sheet and spread evenly into a square. Place into the dehydrator and flip after about 2 hours. To flip the banana buckwheat bars, just take another dehydrator tray (without the Tefelx sheet) and lay it on top of the other tray with the batter. Flip it upside down and then peal the Teflex sheet off of it. This way, the batter is dry enough to not run through the mesh dehydrator trays and will allow the granola bars to dry faster. They should be dry within about 6-7 hours at about 115 degrees.
Hope you enjoy these delicious raw food snacks as much as I do!
Aloha from the Big Island of Hawaii,
Life Free Laura D 😉