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No-Bake Buckwheat Snack Bar (vegan)

Updated: Apr 13

No bake, no-fuss! A quick bar to make ahead of time and store in your fridge or freezer.


Vegan — Gluten Free — Refined Sugar Free



Ingredients:

WET

  • ¼ cup melted coconut oil

  • 2 tbsp. tahini

  • 1 cup medjool dates, pits removed and chopped


DRY

  • ¼ cup almond flour

  • 1 cup buckwheat groats

  • 2 tbsp. almonds, chopped

  • ½ cup walnuts, chopped

  • ½ cup chia seeds


Magic Method:

  • Combine wet ingredients

  • Combine dry ingredients

  • Mix together

  • Press into a tray lined with baking paper

  • Refrigerate for 30 minutes minimum, and then slice!


Note: if the mixture is too crumbly, you can add some water. If it’s too wet, add some more almond flour. You can also freeze these bars and pack them into your kids school lunches for morning tea.





What is buckwheat?

Native to China, buckwheat is a grain-like seed. It is a pseudocereal as it shares many similar properties to cereals but does not come from grass as most other cereals do. Instead, buckwheat is related to sorrel, knotweed and rhubarb. Quinoa is another example of a pseudocereal.


What does it taste like?

Slightly nutty, slightly bitter, similar to whole wheat flour or rye. Buckwheat is crunchy in its raw form, but when cooked is like couscous in texture, soft and chewy.


How else can you use buckwheat?

You can use it in its whole form or ground into a flour. In its whole form you can eat it raw, or soaked and sprouted, or boiled and made into salads and porridge. The flour can be used for baked goods, pancakes, pastas and more! Farmers also use it for livestock feed.


Nutrition Info for One cup, or 168 grams (g), of roasted, cooked buckwheat groats (hulled seeds).

  • 5.68 g of protein

  • 1.04 g of fat

  • 33.5 g of carbohydrate

  • 4.5 g of fiber

  • 148 milligrams (mg) of potassium

  • 118 mg of phosphorous

  • 86 mg of magnesium

  • 12 mg of calcium

  • 1.34 mg of iron


What are the benefits of buckwheat?

It can boost heart health, improve digestion, assist in weight management and managing diabetes


Are there any downsides to buckwheat?

Buckwheat is generally safe to consume and should not cause side effects in most people. It is possible for buckwheat to cause a reaction in people with buckwheat allergies. They may experience symptoms, such as swelling in the mouth, or hives, when consuming buckwheat.



Let me know how you enjoy this pseudo grain the best. I personally love it soaked, sprouted and dehydrated. The crunch is delicious! Ally X

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