Why is sprouted buckwheat so good for you


We are back with another glorious ingredient! Buckwheat was the staple food of our childhood, but as kids growing up in the Soviet Union, we had no idea there was a shortage of it. Luckily, our mom used to work in the food industry and would be among the first to get hold of buckwheat when this wholesome ingredient hit the shelves. So, we can’t complain!

Don’t be misled by its name. Buckwheat is not a grain, but actually a seed that is gluten-free and wheat-free, making it perfect for those with coeliac disease. It is also a fantastic ingredient for vegans and vegetarians because it can provide a great amount of protein with a unique amino acid composition. In fact, buckwheat is one of the most complete sources of protein you can eat; it contains all of the 8 essential amino acids!


Today, we’re using buckwheat as a base for our delicious gluten-free crackers and adding it to our raw tigernut granola, but are making buckwheat even more nutritious. How? Well, we simply sprout it.

You’ve probably heard of buckwheat but are wondering what on earth sprouted buckwheat is, am I right? Sprouted buckwheat is buckwheat but just activated - it transforms and grows a little sprout.

What’s wrong with just eating ‘normal’ buckwheat? There’s nothing wrong with cooked buckwheat and it is a great ingredient for making zesty summer salads or tabbouleh. One cup of cooked buckwheat groats contains over a third of your recommended daily amount of manganese and a good amount of other minerals, such as copper, magnesium, phosphorus, zinc and iron. Buckwheat is also a good source of B vitamins and flavonoids.  

However, when sprouted, buckwheat becomes packed with nutrients and live enzymes, including co-enzyme Q10 (CoQ10). Co-enzyme Q10 is an essential substance produced by the human body in small amounts, but its production goes down with age. That’s why we love sprouted buckwheat!

So, how do you sprout buckwheat?

You can sprout buckwheat by placing buckwheat groats in a bowl and covering them with 3 times the amount of water at room temperature. Make sure all of the groats are covered in water and that none of them are floating. Leave them to soak for about an hour, before draining the water through a colander. Leave the soaked buckwheat groats to soak – making sure that you rinse them 3 times a day for 2 days. After 2 days, you should start to see sprouts forming. Store your sprouted buckwheat in an air tight container and it should last about a week. You can then make it into delicious breakfast cereals or stir into your porridge. 

What are the benefits of eating sprouted buckwheat?   

As I mentioned briefly earlier, sprouting buckwheat brings out all of its nutrients and live enzymes. Sprouted buckwheat also acts as a great alternative to other grains for those that are restricted by certain diets. For example, sprouted buckwheat is perfect for diabetics and others looking to cut down on sugary carbohydrates. Some of the other main health benefits of sprouted buckwheat are:

Maintains a healthy heart.

Buckwheat is full of rutin, a flavonoid that helps activate vitamin C and lower lipid activity. On top of that, buckwheat is a good source of magnesium, which helps to relax the blood vessels and keep a good blood flow. Together with other nutrients, rutin and magnesium are great to maintain a healthy cardiovascular system.

Supports a healthy stomach.

Buckwheat has got good amounts of dietary fibre that promotes the movement of food through the digestive tract. Researchers at the Bucheon University in South Korea have also studied buckwheat for its protective properties in the colon and liver. (1)

Protects from the nasty free radicals.

The aforementioned co-enzyme Q10, which is a result of sprouting buckwheat, is in charge of supplying cells with energy and protecting them from the damage caused by free radicals. Co-enzyme Q10 can also help with digestion, as well as increase absorption of other vitamins and support a healthy heart.

And finally, it’s delicious and so easy to make! But if you’ve got no time to sprout your buckwheat, we have developed some amazing raw and gluten-free snacks for you.

Our crackers use sprouted buckwheat as their primary ingredient. They come in three different flavours. The first one is the traditional Greek Olive; the second one has been inspired by Indian cuisine and spiced with Garam Masala; and the third one is Tkemali (what?!). Tkemali is a traditional Georgian sour plum sauce. The Tkemali sauce for our crackers is made with dried cherry plums, coriander, lemon juice, onions, cayenne pepper, dill and garlic. The Tkemali crackers are delicious! You can enjoy them on their own, with salads, soups or with yummy dips. Stay tuned for recipe ideas!

Our new range of granola also uses sprouted buckwheat, along with nutritious tigernut tubers! It is perfect for a delicious and straightforward breakfast – just sprinkle granolas on top of your yoghurt and berries or simply enjoy with your choice of milk.

We are so excited for you to try them and let us know your feedback!