Cacao and Sprouted Buckwheat Crispies


Cacao and Sprouted Buckwheat Crispies

This is a healthy chocolate crunch breakfast that will turn your favourite plant milk chocolatey.

Buckwheat is a naturally gluten free grain which is perfect for those who have coeliac disease or suffer from gluten intolerance and because it is sprouted, it is easier to digest. Buckwheat is a high quality protein that also contains a rich supply of flavonoids, which are powerful antioxidants. Cacao, is the raw form of chocolate, that hasn’t been refined in any way, it is a great source of minerals, particularly iron and magnesium.

  • utensils required – sprouting jar, dehydrator with a non stick silicon sheet or parchment paper, large bowl to mix
  • makes 2 – 3 servings
  • inactive time 1-2 days for sprouting, 10+ hours for dehydrating


  • 100g organic raw buckwheat groats
  • filtered water
  • 25g organic cacao powder
  • 50ml organic maple syrup
  • 1/2 tsp cinnamon



  • Put the buckwheat in a sprouting jar and cover with filtered water
  • Leave to soak for 15 minutes ( no more or the buckwheat goes slimy from the starch)
  • Drain the water and rinse well, then place back in the sprouting jar, with the mesh lid, and tilt at a 45o angle, either using a sprouting frame or a bowl. Do not allow the jar to be upsidedown as the air needs to flow.
  • Place the jar in a shaded area, away from direct sunlight.
  • Rinse the buckwheat at least twice a day, more if it’s hot and make sure you shake out all the excess water.
  • Buckwheat doesn’t take long to sprout, so check to see if the little tails appear after the first day and keep checking each time you rinse. Little tails should appear within two days.
  • Once they are ready rinse and drain well.

The Crispies

  • Add the sprouted buckwheat, cacao, maple syrup and cinnamon to a large mixing bowl and carefully mix together until they are combined.
  • Spread mixture on to the sheet and place onto your dehydrator tray,
  • Set the dehydrator to 42o C – 45o C and dehydrate for 10 hours or overnight.
  • After 10 hours, flip over mixture and break up slightly and dehydrate for another 10 hours.
  • When finished, allow to cool down completely before breaking up and then keep in a jar with a tight lid.

Notes: For the purpose of this recipe, you don’t want the tails of your sprouted buckwheat to be more than 5 millimetres. Serve with your favourite plant milk.

Recipe by Sally Wilson – Vegan Natural Chef


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