Thursday, April 8, 2010

Gluten-free Granola

Recently I've fallen in love with buckwheat groats. Though they sound like something a troll would eat, groats are fiber, protein, and iron-rich seeds popular in gluten-free and raw cuisine (nutrition information here). Toasted buckwheat (also called kasha) is wonderfully crunchy; it reminds me of Grape-Nuts. It's delicious (and filling) mixed into yogurt.

I'd given up on granola, since I don't handle gluten-free oats well, but roasted buckwheat offers a perfect substitute. Some people recommend soaking buckwheat groats before they're cooked, to make them easier to digest. I skipped this step and bought roasted groats (also called kasha) at my natural foods store. If you have a dehydrator, or 24 hours to monitor a 150-degree oven, you may want to soak (or sprout!) and dry your own buckwheat groats, if that's your thing.

This healthy granola's got it all: protein, fiber, iron, healthy omega-3 oils, and most importantly, flavor and crunch. I've listed my ingredients, but use whatever seeds, nuts, and dried fruit float your boat.

Easy Buckwheat Granola

⅓ cup maple syrup
¼ cup nut or seed butter (I used almond)
2 cups toasted buckwheat groats (kasha)
½ cup finely shredded coconut
½ cup slivered almonds
⅓ cup pepitas (raw pumpkin seeds)
⅓ cup sunflower seeds
⅓ cup raisins
⅓ cup dried cherries
¼ cup dried blueberries

Preheat oven to 325°F.

Whisk together maple syrup and nut butter. Add kasha, finely shredded coconut, and almonds. Toss to coat. Spread in a thin layer on a baking sheet. Toast mixture for 20 minutes, tossing halfway through. Remove from oven and cool. Toss with remaining ingredients. Store in an airtight container.

Serve dry or with milk, or mixed into yogurt. Makes 6-7 cups.

(If your body is on friendly terms with oats, you might also like this müesli recipe.)


  1. Mary, I've been craving granola, and the gf stuff I've tried is substandard--and that's being kind. This looks delicious, and I can't wait to try it. Where did you get the buckwheat groats? I'm thinking Whole Foods will have it?

  2. You are amazing. I miss granola terribly (and also do not tolerate the gf oats well) but yours looks better than what I remember. Actually, I think this is the best looking granola I have ever seen. Mmmmm....

  3. Lori-I found roasted buckwheat groats at my local independent natural foods store, but I'm sure Whole Foods would have them. Good luck!

    Allyson-No YOU'RE amazing!

  4. I've had kasha a few times and I HATED it. Does regular, unroasted buckwheat taste similar?

    Either way, you're granola looks yummy! I love homemade granola. Maybe I'll try this one with oats instead.

  5. I love the buckwheat groats, you can do them raw too (soaked and dehydrated, that is). Looks great!
    Eco Mama

  6. i have never been sure how to use buckwheat, but your granola looks and sounds delicious :) i hope that my co-op carries kasha.

  7. I was wondering what I should do with some buckwheat groats--that granola looks fantastic!

  8. What a beautiful bowl of granola! I've never tried buckwheat groats before. I believe my husband will like them because he always buys grape-nuts. Thank you for sharing this nice and simple recipe, I'll give it a try soon:)

  9. That looks AMAZING! So crunchy and hearty, what a perfect, tasty breakfast. Thank you!

  10. I'm always up for a new granola recipe! Especially when it involves nut butter!

  11. Mary, this recipe looks great!! I've had buckwheat granola before, but it never occurred to me to make it. But your fancy sales pitch really worked! I didn't realize they were so nutritious, but I do remember that when I had buckwheat granola (it was at a restaurant up in Mendocino), I was totally energized for a long time. I'm totally going to give this a try - thanks so much!

  12. I made this, and it is delicious! My son, Max, also digs it. (No mean feat there.) The idea to whisk the nut butter in with the maple syrup is GENIUS. Thank you, thank you for gf granola that far surpasses merely edible! :)

  13. Thanks for the feedback, Lori! I'm glad Max likes it!

  14. I have to try this, I bought what I think are buckwheat groats the other day!

  15. Looks delicious! If I did want to toast my own groats, would I still soak them overnight before toasting them? Or toast then soak? Or is soaking AND toasting redundant as far as nutritional benefit goes?

  16. okay so i made no changes except omitting the raisans and frankly this did not live up to my expectations at all...the consistency was comparable to that of there anyway i can salvage cup of this??


Note: Only a member of this blog may post a comment.