Craving crunch? This grain free buckwheat granola with almonds and apricots is an energizing everyday breakfast you’ll LOVE…and it’s super easy to make. Made without oats, it’s a great way to increase your plant diversity…plus it’s gluten free and low FODMAP friendly too!
Growing up on Vancouver Island, there are a few foods that are as hardwired into my West Coast hippie soul as a good granola. Granola for breakfast, with a splash of soy milk and whatever fruit I have on hand, preferably eaten with the sun streaming through the window.
I like mine extra crunchy: packed with nutrient-dense almonds and sunflower seeds, this naturally vegan, gluten free and grain free buckwheat granola delivers! She contains multitudes, my friends: crunchy but not a chore to chew; nutrient-dense but light on digestion; craveable but not too sweet.
Oh, and there are no oats in this one because A) I’ve already got plenty of yummy plant-based recipes where oats are the star (apple pie oatmeal anyone?) and B) I want to introduce you to buckwheat, because it’s wildly nutritious!
Time for me to put on my nerdy dietitian hat for a second because I know what you’re thinking…isn’t buckwheat, well, wheat? NOPE ON A ROPE!
This confusingly named seed is actually a relative of rhubarb. And it’s incredibly good for you: I’m talking resistant starch to help feed your gut microbiome. Rich in plant-based protein (including the amino acid lysine), ¼ cup of dry buckwheat contains 6 grams of protein. Plus, minerals like iron, zinc (1mg each per ¼ cup!) and copper as well as being high in anti-inflammatory plant compounds like rutin and quercetin.
If you love this one, you’ll also love the millet granola in my gut health cookbook, Good For Your Gut. Oh, and for all my low FODMAP friends? Super easy to modify: just leave out the dried fruit and enjoy with a portion of low FODMAP fruit for breakfast, like strawberries!
Let’s DO THIS!
How to make this yummy buckwheat granola
Where are all my fellow lazy cooks at? Because it doesn’t get easier than this to make your own granola: one bowl, 10 ingredients (INCLUDING the salt and oil!) and like 10 minutes of hands on time.
Step One: raid the pantry. You’ll need raw buckwheat groats, raw sunflower seeds, whole or slivered almonds, dried apricots, salt, vanilla, cinnamon, maple syrup, oil and a super ripe banana. This recipe is SUPER flexible: switch up the nuts, seeds and fruit as you like!
Step Two: Mash the banana into a pulp in a large bowl, then whisk in the oil, maple syrup, vanilla, cinnamon and salt until everything looks nice and smooth.
Step Three: Mix in the buckwheat, sunflower seeds and almonds until it’s all well coated.
Step Four: Spread evenly on a parchment-lined baking sheet and bake in a preheated oven for 30-40 minutes, until everything looks golden brown and toasty, stirring halfway through.
Step Five: let cool COMPLETELY (no cheating!), sprinkle with apricots, and then transfer to an airtight container on the counter for 1-2 weeks.
More gluten free vegan breakfast recipes- Quinoa Breakfast Porridge with Almond Milk
- Cinnamon-spiced Millet Breakfast Porridge
- Apple Pie Overnight Oats with Almond Butter
- One Bowl Low FODMAP Granola Bar
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Grain Free Buckwheat Granola with ApricotsCraving crunch? This grain free buckwheat granola with almonds and apricots is an energizing everyday breakfast you’ll LOVE. Made without oats, it’s a great way to increase your plant diversity…plus it’s gluten free and low FODMAP friendly too!Servings 10 ½ cup servingsIngredients
- 2 cups raw buckwheat groats
- 1 cup raw sunflower seeds
- 1 cup chopped raw, or slivered, almonds or sub more seeds for nut free
- 1 cup dried apricots diced, omit for low FODMAP
- 1 medium super ripe banana
- ¼ cup maple syrup
- ¼ cup avocado oil or other neutral flavoured oil
- 2 teaspoons pure vanilla extract
- 1 teaspoon ground cinnamon
- ½ teaspoon salt
Imperial – MetricInstructions
- Preheat oven to 325℉ (160℃). Line a rimmed baking sheet with parchment paper and set aside.
- In a large bowl, mash the banana. Whisk in oil, maple syrup, vanilla, cinnamon and salt until smooth.
- Mix in the buckwheat, almonds and sunflower seeds until well coated.
- Spread evenly on the baking sheet and bake for 15 minutes. Stir the mixture, bringing the mix at outer edges into the centre of the pan so they don’t cook too quickly.
- Bake for 15 – 25 minutes more, checking after 15, until the granola is golden brown, dry and toasty looking.
- Cool completely on the baking sheet set on a cooling rack. Once cooled, sprinkle with apricots and transfer to an airtight container. Store on the counter, away from direct sunlight, for 1-2 weeks.
Notes
A low FODMAP serving of this granola is 1/2 cup (125 mL)…yes, even with the almonds and banana! Just omit the dried apricots and enjoy with fresh fruit.
Grain Free Buckwheat Granola with ApricotsCraving crunch? This grain free buckwheat granola with almonds and apricots is an energizing everyday breakfast you’ll LOVE. Made without oats, it’s a great way to increase your plant diversity…plus it’s gluten free and low FODMAP friendly too!Servings 10 ½ cup servingsIngredients
- 2 cups raw buckwheat groats
- 1 cup raw sunflower seeds
- 1 cup chopped raw, or slivered, almonds or sub more seeds for nut free
- 1 cup dried apricots diced, omit for low FODMAP
- 1 medium super ripe banana
- ¼ cup maple syrup
- ¼ cup avocado oil or other neutral flavoured oil
- 2 teaspoons pure vanilla extract
- 1 teaspoon ground cinnamon
- ½ teaspoon salt
Imperial – MetricInstructions
- Preheat oven to 325℉ (160℃). Line a rimmed baking sheet with parchment paper and set aside.
- In a large bowl, mash the banana. Whisk in oil, maple syrup, vanilla, cinnamon and salt until smooth.
- Mix in the buckwheat, almonds and sunflower seeds until well coated.
- Spread evenly on the baking sheet and bake for 15 minutes. Stir the mixture, bringing the mix at outer edges into the centre of the pan so they don’t cook too quickly.
- Bake for 15 – 25 minutes more, checking after 15, until the granola is golden brown, dry and toasty looking.
- Cool completely on the baking sheet set on a cooling rack. Once cooled, sprinkle with apricots and transfer to an airtight container. Store on the counter, away from direct sunlight, for 1-2 weeks.
Notes
A low FODMAP serving of this granola is 1/2 cup (125 mL)…yes, even with the almonds and banana! Just omit the dried apricots and enjoy with fresh fruit.
Ingredients
- 2 cups raw buckwheat groats
- 1 cup raw sunflower seeds
- 1 cup chopped raw, or slivered, almonds or sub more seeds for nut free
- 1 cup dried apricots diced, omit for low FODMAP
- 1 medium super ripe banana
- ¼ cup maple syrup
- ¼ cup avocado oil or other neutral flavoured oil
- 2 teaspoons pure vanilla extract
- 1 teaspoon ground cinnamon
- ½ teaspoon salt
Instructions
- Preheat oven to 325℉ (160℃). Line a rimmed baking sheet with parchment paper and set aside.
- In a large bowl, mash the banana. Whisk in oil, maple syrup, vanilla, cinnamon and salt until smooth.
- Mix in the buckwheat, almonds and sunflower seeds until well coated.
- Spread evenly on the baking sheet and bake for 15 minutes. Stir the mixture, bringing the mix at outer edges into the centre of the pan so they don’t cook too quickly.
- Bake for 15 – 25 minutes more, checking after 15, until the granola is golden brown, dry and toasty looking.
- Cool completely on the baking sheet set on a cooling rack. Once cooled, sprinkle with apricots and transfer to an airtight container. Store on the counter, away from direct sunlight, for 1-2 weeks.
Notes
The post Grain Free Buckwheat Granola with Apricots appeared first on Desiree Nielsen.
